Yoga Flow for Relaxation: 14-Pose Sequence to Release Stress & Calm the Mind

This sequence is designed to down-regulate the nervous system, release physical tension, and bring the body into a state of calm. Move slowly and prioritize breath over depth.

1. Mountain Pose

Alignment Tips
- Feet hip-width apart, weight evenly distributed
- Engage thighs gently, lift through the crown
- Shoulders relaxed, arms by your sides

Breath Cue
- Slow, steady nasal breathing

Hold Time
- 5 breaths

2. Overhead Stretch

Alignment Tips
- Arms reach overhead without flaring ribs
- Keep core lightly engaged
- Avoid locking knees

Breath Cue
- Inhale to lengthen upward

Hold Time
- 3–5 breaths

3. Forward Bend (Standing)

Alignment Tips
- Hinge from hips, not lower back
- Let head and neck fully relax
- Slight bend in knees if needed

Breath Cue
- Exhale into the fold

Hold Time
- 5 breaths

4. Downward Dog

Alignment Tips
- Hips lift high, spine long
- Press hands firmly into mat
- Heels reaching toward the floor

Breath Cue
- Deep, even breathing

Hold Time
- 5–8 breaths

5. Child’s Pose

Alignment Tips
- Hips sink back toward heels
- Forehead grounded
- Arms extended forward or relaxed

Breath Cue
- Slow belly breathing

Hold Time
- 5–10 breaths

6. Pigeon Pose

Alignment Tips
- Front knee bent comfortably, back leg extended
- Keep hips as level as possible
- Avoid collapsing into one side

Breath Cue
- Long exhales to release tension

Hold Time
- 5–8 breaths per side

7. Cobra Pose

Alignment Tips
- Hands under shoulders
- Elbows slightly bent, close to body
- Lift chest using back strength, not arms

Breath Cue
- Inhale to lift chest

Hold Time
- 3–5 breaths

8. Cat Pose

Alignment Tips
- Round spine fully
- Press hands into mat
- Chin tucked toward chest

Breath Cue
- Exhale as you round

Hold Time
- 5 breaths (or alternate with neutral spine)

9. Seated Forward Bend

Alignment Tips
- Spine long before folding
- Reach from hips, not shoulders
- Keep legs active

Breath Cue
- Exhale to deepen the fold

Hold Time
- 5–8 breaths

10. Happy Baby Pose

Alignment Tips
- Knees wide toward armpits
- Ankles stacked over knees
- Hold feet or shins

Breath Cue
- Slow, relaxed breathing

Hold Time
- 5–8 breaths

11. Bridge Pose

Alignment Tips
- Feet hip-width, close to hips
- Press through heels
- Lift hips while keeping knees aligned

Breath Cue
- Inhale to lift

Hold Time
- 5 breaths

12. Figure Four Stretch

Alignment Tips
- Cross ankle over opposite thigh
- Keep foot flexed
- Gently draw legs toward chest

Breath Cue
- Slow, controlled breathing

Hold Time
- 5–8 breaths per side

13. Spinal Twist

Alignment Tips
- Shoulders grounded
- Twist from mid-spine
- Keep neck relaxed

Breath Cue
- Inhale lengthen, exhale twist deeper

Hold Time
- 5–8 breaths per side

14. Corpse Pose (Final Relaxation)

Alignment Tips
- Legs relaxed, arms slightly away from body
- Palms facing upward
- Eyes closed, body fully still

Breath Cue
- Natural, effortless breathing

Hold Time
- 5–10 minutes

• Total duration: ~20–30 minutes
• Focus on slow transitions
• Prioritize relaxation over intensity
• Ideal for evenings or post-work decompression

This flow is built to shift your body from tension to stillness...use it consistently to train your system to relax on demand.