A yoga practitioner advocates for this 15-minute routine to rejuvenate your daily routine
A 15-Minute Yoga Flow for Stress Relief and Emotional Resilience
A 15-minute yoga flow can provide significant benefits for stress relief and emotional resilience, making it an ideal practice for those seeking a quick yet effective way to manage their mental and physical well-being. This brief routine, designed by certified holistic wellness coach and yoga instructor Maylen Arroyo Alvarez, combines gentle movements, breath regulation, and mindfulness to help calm the nervous system, release physical tension, and promote a sense of grounded energy and mental clarity.
The practice begins with a low lunge, holding the position for 90 seconds on each side. To perform a low lunge, start from downward dog, step the right foot forward, lower the left knee to the floor, inhale arms up overhead, and exhale hands down to the mat or into prayer position. From low lunge, transition to Warrior II by stepping the rear foot forward, standing up, turning the body and toes of the right foot to face right, and extending arms parallel to the floor. To extend Side Angle Pose, reach the left forearm on the left thigh or place the left hand on the mat next to the left foot, while extending the right arm overhead.
The flow continues with the Wide-legged Forward Fold, lasting for 90 seconds. To perform this pose, step feet wide apart, hinge at the hips, and fold forward, letting the head hang. In the seated forward fold and modified seated twist, the seated forward fold lasts for 5 breaths, followed by a 5-breath seated twist on each side.
The practice concludes with a seated meditation and closing breath, lasting for 90 seconds. Return to a comfortable seated position, place hands on lap or in prayer position, take a few final deep breaths, come back to the intention set at the start of the flow, and lay down for Savasana.
In addition to releasing muscle and joint tension from stress or prolonged sitting, this yoga flow regulates the nervous system via breath and intentional movements, calming the mind and promoting emotional balance. Regular practice can also improve the ability to manage anxiety and emotional challenges, foster emotional resilience, and lead to better sleep quality, hormonal balance, and reduced mental fatigue.
For those seeking guidance on building healthier habits, emotional resilience, and a balanced mind, body, and spirit, Maylen Arroyo Alvarez, a certified holistic wellness coach and yoga instructor based in the Greater Seattle Area, is available to serve clients worldwide in both English and Spanish.
[1] Healthline. (2021). Yoga for stress relief: 10 poses to try. [online] Available at: https://www.healthline.com/health/yoga-for-stress-relief
[4] Yoga Journal. (2021). Yoga for anxiety: 7 poses to help you feel calm. [online] Available at: https://www.yogajournal.com/practice/yoga-for-anxiety-7-poses-to-help-you-feel-calm
[5] Psychology Today. (2021). Yoga for stress relief: 5 yoga poses to try. [online] Available at: https://www.psychologytoday.com/us/blog/yoga-body-mind/201807/yoga-for-stress-relief-5-yoga-poses-to-try
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