We all know the feeling — your mind’s racing, your shoulders are up by your ears, and your breath is shallow (if you’re even aware you’re breathing at all). Stress shows up in the body long before it becomes conscious. And that’s where yoga steps in — not as a fix, but as a reset button.

In just ten minutes, you can shift your nervous system from overdrive to calm. No fancy flows or acrobatics — just a few grounding postures, slow breaths, and permission to let go.

Here’s a short yoga sequence designed specifically to help you unwind, whenever the world feels too loud.

1. Seated Forward Fold (Paschimottanasana)

Sit tall with your legs extended, then fold gently forward. This pose soothes the nervous system and encourages introspection. Let your head hang, and breathe into the back body. There’s no goal here — just release.

2. Supine Twist (Supta Matsyendrasana)

Lie on your back, draw one knee across your body, and let your arms fall open. Twists detox the spine and massage the organs — but most importantly, they help you slow down. Let gravity do the work.

3. Legs Up the Wall (Viparita Karani)

A secret weapon for anxiety and fatigue. Lie down, scoot your hips close to the wall, and rest your legs vertically. This gentle inversion calms the heart rate and redirects blood flow, inducing a deep sense of calm.

4. Supported Bridge Pose

Place a block or cushion under your lower back and allow your pelvis to rest there. This passive backbend helps open the chest and release tension in the lower body. Close your eyes and surrender to stillness.

5. Savasana (Final Resting Pose)

This isn’t a nap — it’s a full-body integration. Lie flat, arms relaxed, legs heavy, and let everything melt. Breathe naturally. This is where your nervous system resets. Stay for at least 3 minutes. More if you can.

Don’t Overthink It

You don’t need a candlelit room or perfect alignment. You just need a bit of space — physical and mental. These poses are gentle, accessible, and beginner-friendly. They meet you where you are, especially when you’re not okay.

What matters is consistency. The more often you take these 10-minute breaks, the more you build resilience against everyday stress. You’ll feel less reactive, more centered, and better equipped to handle whatever comes your way.

One Breath at a Time

Stress isn’t something to conquer — it’s something to move through. With yoga, you learn how to do just that. One inhale, one exhale, and a little kindness toward yourself.

Next time stress hits, skip the doomscrolling and hit the mat instead. Your nervous system will thank you.