Escape Stress with this Instant Relaxation Yoga Sequence

By | 28 July 2023

As I dive into the hectic and fast-paced world we live in, stress often seems to be an unwelcome companion that lingers by my side. However, I have discovered a powerful ally in my battle against stress – a simple yet effective yoga sequence that instantly transports me to a place of pure relaxation. Join me as I share my personal journey of using this instant relaxation yoga sequence to escape the clutches of stress and find solace in the soothing embrace of mindfulness.

Escape Stress with this Instant Relaxation Yoga Sequence


Yoga has long been recognized as an effective practice for relaxation and stress relief. In today’s fast-paced world, finding moments of calm and inner peace is crucial to our overall well-being. In this article, I am going to show you a quick yoga sequence that will help you escape stress and find instant relaxation. So, grab your yoga mat and let’s dive in!

The Benefits of Yoga for Relaxation and Stress Relief

Before we delve into the yoga sequence, let’s briefly discuss the numerous benefits of yoga when it comes to relaxation and stress relief. Regular practice of yoga has been shown to:

  1. Reduce stress hormones: Yoga helps to lower cortisol levels, the primary stress hormone, thus promoting a sense of calmness and tranquility.

  2. Promote mindfulness: By focusing on the breath and being present in the moment, yoga cultivates mindfulness, allowing us to let go of worries and anxieties.

  3. Release tension: Yoga postures, combined with deep breathing, gently stretch and release tension from our muscles, leaving us feeling more relaxed and at ease.

  4. Improve sleep quality: Incorporating yoga into your evening routine can help you wind down, relax your body, and improve the quality of your sleep.

Now that we understand the benefits, let’s move on to the instant relaxation yoga sequence.

Instant Relaxation Yoga Sequence

  1. Child’s Pose (Balasana):

    • Begin by sitting on your heels and slowly lower your torso onto your thighs.
    • Stretch your arms forward, resting your forehead on the mat.
    • Take deep breaths, allowing your body to relax and surrender into the pose.
    • Stay in this pose for 5-10 breaths.
  2. Cat-Cow Pose (Marjaryasana-Bitilasana):

    • Come onto your hands and knees, aligning your wrists under your shoulders and knees under your hips.
    • Inhale, lift your tailbone and chest towards the ceiling, arching your back (Cow Pose).
    • Exhale, tuck your chin to your chest, round your spine, and tuck your tailbone under (Cat Pose).
    • Repeat this flow for 5-10 rounds, synchronizing breath with movement.
  3. Standing Forward Fold (Uttanasana):

    • Stand tall with your feet hip-width apart.
    • Exhale, hinge at the hips, and fold forward, allowing your arms to reach towards the ground.
    • Bend your knees slightly if needed to release any tension in your hamstrings.
    • Relax your head and neck.
    • Stay in this pose for 5-10 breaths.
  4. Legs Up the Wall (Viparita Karani):

    • Lie on your back, scoot your hips towards a wall, and extend your legs up along the wall.
    • Allow your arms to rest by your sides, palms facing up.
    • Close your eyes and focus on your breath as you feel the gentle stretch in your hamstrings.
    • Stay in this pose for 5-10 minutes.
  5. Savasana (Corpse Pose):

    • Lie flat on your back, arms relaxed by your sides, palms facing up.
    • Allow your body to sink into the ground, releasing any remaining tension.
    • Close your eyes and focus on your breath, letting go of any thoughts or worries.
    • Stay in this pose for 5-10 minutes.


Congratulations! You have successfully completed this instant relaxation yoga sequence. These simple yet effective poses can be practiced anytime, anywhere, whenever you need some stress relief and relaxation. Remember to listen to your body and modify the poses as needed. By incorporating this sequence into your daily routine, you will experience the numerous benefits that yoga has to offer.

Frequently Asked Questions

  1. How long should I hold each pose in the instant relaxation yoga sequence?

    • It is recommended to hold each pose for 5-10 breaths to fully experience the relaxation benefits.
  2. Can I practice this yoga sequence in the evening before bedtime?

    • Absolutely! This sequence is perfect for winding down and preparing your body for a restful night’s sleep.
  3. Will this yoga sequence help with anxiety?

    • Yes, regular practice of this sequence can help reduce anxiety and promote a sense of calmness.
  4. Do I need any props for this sequence?

    • The only prop you may need is a yoga mat for added comfort, but it is not necessary.
  5. Can beginners practice this yoga sequence?

    • Yes, this sequence is beginner-friendly and can be modified to suit your comfort level.

Remember to listen to your body and practice at your own pace. Enjoy the journey of relaxation and stress relief with this instant relaxation yoga sequence. Namaste!