A 12-Minute Yoga Practice to Reduce Stress and Anxiety

Is this how you’ve been feeling lately?

Everybody experiences tension and anxiety occasionally.

Let's investigate our options for easing some of it.


The potential of yoga to reduce tension and anxiety is one of its advantages.

Using some of the most significant poses in yoga, this exercise is meant to help reduce stress.

This kind of exercise is generally just about releasing your own inner kinks.

Who is the workout for?

• People looking to improve their mood
• People looking to relieve some stress and anxiety

Yoga and meditation are great at helping alleviate stress.

If you’re a complete beginner to yoga, make sure to check out our 5 simple yoga tips for beginners.

Here's an overview of the positions, along with how-to guides and pointers.

Aim to maintain each position for thirty seconds. Before going on, make sure to repeat a pose on the other side for two-sided poses (those that target just one side of the body, the left or right).


To finish the workout, try going through each pose three times!

This post may contain affiliate links, which helps keep this content free. Please read our disclosure for more info.

1. Lotus Pose (Padmasana)

Start by folding your legs and bending your knees in an Indian salutation. Raise your right foot so it rests atop your left leg.

Join your hands at the center of your chest. As you repeat with the opposite foot, maintain a straight back.

This is the meditative pose that many people begin with in their practice.  Think about why you are here and what you want to accomplish on the mat today.

2. Low Crescent Lunge (Anjaneyasana)

You can keep your outstretched leg level on the ground or elevate it. When the leg that is extended is flat on the floor, it might sometimes be simpler to extend the back stretch.

Your hips and psoas will open up more the deeper you can get into this stretch. You will increase the stretch in your back if you extend your arms further back and raise your gaze.


For 30 seconds, hold. Continue on the opposite side.

3. Tree Pose (Vriksasana)

Don’t let this pose fool you. It’s much harder than it looks, especially if you struggle with balance.

As you progressively raise your left foot to the inner of your right leg, shift your weight to the right foot. Make an effort to elevate your leg's heel as high as you can.

To add even more challenge, hold your hands straight over your head or keep them close to your chest for assistance with balance.


After holding for a minute or thirty seconds, switch to the other leg.

4. Lord of the Dance Pose (Natarajasana)

Start in the mountain pose, or Tadasana, standing with your feet shoulder-width apart and your arms by your sides. For balance, slowly extend your right arm forward and parallel to the floor.

Maintaining your thighs together, bend your left knee. Using your left hand, hold onto your left foot. Gradually extend your upper body forward and start to widen your left knee's angle. For balance and support, arch your back.


To extend the stretch farther, try to keep your right leg straight and extend through your left and right toes.

5. Revolved Side Angle Variation (Parivrtta Parsvakonasana)

Start with your right knee forward in the crescent lunge (above). Gently place your hands together at your chest and extend your left elbow all the way to your right knee.

When resting on your knee, try not to overextend yourself; instead, let your body experience the stretch and use your core to maintain your posture.


For 30 seconds, hold.

6. Cow Pose (Bitilasana)

These next 2 are great beginner poses!

With your hands firmly planted on the mat beneath your shoulders, begin with your knees bent just below your hips.

When you release the air, let your stomach drop to the floor and lift your chest and glutes toward the ceiling. Raise your head and focus on the direct ahead of you.


Incorporate Cat stance (see below), being careful to exhale in the cat stance and inhale in the cow pose.

7. Cat Pose (Marjaryasana)

Start in cow pose, with your hands firmly planted on the mat beneath your shoulders and your knees bent precisely beneath your hips.

Draw your spine up toward the ceiling as you inhale. Don't push your chin into your chest; instead, let your head to droop a little.


Blend with the Cow stance (above), taking care to exhale in the cow stance and breathe in the cat pose.

8. Child’s Pose (Balasana)

Start by sitting on your ankles while kneeling on the ground. Till your forehead hits the ground, gently lean forward. You can hold your arms straight ahead of you or behind you.

In yoga, this is the "rest" pose. You should return to this restorative pose whenever you feel like you need a break or to relieve excessive tension on oneself. Focus on taking deep breaths and filling up the space in your lower body with air.


Keep in mind that you will hold each pose for 30 seconds before moving on to the next one during this workout.

After completing all eight yoga poses, swap up the sides of your body and continue the exercise twice more.

Feel free to stay in any of the stretches for longer than 30 seconds if it feels good on your body or you think you need it.

If you liked these poses for beginners and are feeling a little lost about how to start a regular yoga practice, you should check out our Yoga Fat Loss Bible for Beginners!

It’s a great solution around for those looking to lose weight, get more flexible, and relieve aches and pains with a calm yoga practice.  It also comes with a free meditation guide for beginners that will help you let go of your worries and relieve stress and anxiety.

It has detailed instructions and beginner modifications for your practice + a 6-Week Workout Plan any beginner can start with!

You can check it out by clicking here!

Always remember that the most difficult part of doing yoga SHOWING UP.  Make sure to show up today and give your best to this workout. You deserve it!

Leave a comment below if you enjoyed this article or have any questions!