In just 15 minutes, you can reset your body and mind with this gentle “Feel Good Yoga” sequence. Whether you’re starting your day, taking a break from work, or winding down, these poses are designed to release tension, improve circulation, and lift your mood—no prior experience needed.
🧘♀️ What You’ll Need:
- A yoga mat or a soft surface
- Comfortable clothes
- Optional: yoga block or cushion for support
🌞 Feel Good Yoga Flow (15 Minutes)
1. Easy Seated Breathing (1 minute)
Sit comfortably cross-legged or on a cushion. Close your eyes, lengthen your spine, and take slow, deep breaths.
- Inhale through the nose for 4 counts
- Exhale through the nose for 6 counts
- Repeat and focus on grounding your body
Why: Calms the nervous system and sets the tone for your practice.
2. Cat-Cow Stretch (2 minutes)
Come onto all fours with wrists under shoulders and knees under hips.
- Inhale: Drop your belly, lift your head and tailbone (Cow Pose)
- Exhale: Round your back, tucking chin and tailbone (Cat Pose)
- Repeat slowly with your breath
Why: Warms up the spine and relieves back tension.
3. Downward Facing Dog (2 minutes)
From all fours, tuck your toes and lift your hips up and back into an inverted “V”.
- Pedal your heels to stretch calves
- Keep knees slightly bent if needed
- Stay for 5–10 breaths
Why: Re-energizes the body, stretches the back, shoulders, and legs.
4. Low Lunge with Side Stretch (2 minutes, 1 min each side)
Step your right foot forward between your hands, drop the left knee down.
- Inhale and lift your arms overhead
- Grab left wrist with right hand, stretch gently to the right
- Hold and breathe, then switch sides
Why: Opens hips, chest, and side body—great for sitting posture relief.
5. Seated Forward Fold (2 minutes)
Sit with legs extended forward. Inhale to lengthen the spine, exhale to fold gently over the legs.
- Keep knees slightly bent if needed
- Relax your neck and shoulders
Why: Calms the mind and releases tension in the back and hamstrings.
6. Supine Twist (2 minutes, 1 min each side)
Lie on your back. Hug your right knee to your chest, then guide it across your body to the left.
- Extend the right arm out and gaze to the right
- Hold, breathe deeply, then switch sides
Why: Releases tension in the spine and aids digestion.
7. Savasana (3 minutes)
Lie flat on your back with arms by your sides, palms facing up.
- Close your eyes and let go of all effort
- Simply breathe and relax
Why: Integrates the benefits of your practice and restores energy.