A yoga instructor recommends this 15-minute flow to reset your day

Stress levels can fluctuate throughout the day as you tackle new challenges or are faced with inconvenience. This can push your body into fight-or-flight mode—increasing your blood pressure and making you feel uncomfortable and flustered.

At times like these, taking a break and doing some gentle, breath-led movement can help to reset your brain and body, leaving you feeling calm, energized and ready to take on your next task.

Yoga instructor Maylen Arroyo Alvarez, whose platform Recoupia is designed to help clients build stronger emotional resilience and a balanced mind, has created a 15-minute flow that does exactly that.

“Fifteen minutes of yoga and a little mindfulness can give you the energy and grounding you need to show up as your best self,” she says. “These few minutes can truly transform your mood, posture, energy and mental clarity for the rest of the day.”

Arroyo Alvarez explains that breath-led movements, known as pranayama, can increase oxygen flow to your muscles and brain, helping you feel more alert and awake.

“At the same time, poses like warrior II and downward dog stimulate circulation, sending fresh blood to vital organs and the brain,” she says.

“As your breath and movement sync up, your nervous system shifts out of fight-or-flight mode and into a more balanced state, reducing fatigue caused by stress,” says Arroyo Alvarez.

“On top of that, yoga naturally boosts mood by triggering serotonin and endorphins, giving you the emotional lift and motivation you need to carry that energy into the rest of your day.”

15-minute flow to reset your day

Arroyo Alvarez has created this simple flow for Fit&Well readers, all you need is a yoga mat and 15 minutes.

Seated centering

Time: 60sec

• Start in a comfortable seated position—maybe cross-legged or on your heels.
• Close your eyes and take a deep breath in, followed by a deep breath out through your nose.
• Continue deep breathing for 50 seconds.
• Let your breath return to normal, and set a one-word intention for the day—common intentions include clarity, energy and gratitude.

Cat-cow

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Cow pose

Cat pose

Time: 90sec

• Get on your hands and knees.
• As you inhale, arch your back, lift your chest and squeeze your shoulder blades together. This is a cow pose.
• As you exhale, round your spine and tuck your chin to your chest. This is a cat pose.
• Continue flowing gently between these two poses, allowing your breath to guide the rhythm and awaken the spine.

Downward-facing dog

Time: 60sec

• From your hands and knees, tuck your toes under and extend your legs to lift your hips, forming a triangle with your body.
• Push your heels towards the mat to stretch your calves and hamstrings, and lengthen your spine.
• Press into your palms and take deep breaths here to energize the entire body.

Low lunge with arms extended overhead

Time: 90sec each side

• From downward dog, step your right foot forward between your hands.
• Lower the left knee to the floor.
• Inhale as you sweep your arms up overhead, with palms facing. You are now in your low lunge with arms extended.
• Exhale to bring your hands down to the mat or into prayer position at your heart centre.
• Flow between arms extended and lowered for 90 seconds, then repeat on the other side.

Warrior II into extended side angle

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Time: 90sec each side

• From low lunge, step your rear foot forward and stand up.
• Step your right foot behind you so you’re in a wide lunge position, with your left knee bent and right leg straight.
• Turn your body and toes of your right foot to face right, but continue to look forward.
• Extend your arms so that they are parallel to the floor. This is warrior II.
• Stay here for three breaths, feeling grounded and strong.
• Then reach forward to rest your left forearm on your left thigh or if you are able, place your left hand on the mat next to your left foot.
• Extend your right arm overhead.
• After a few breaths here, return to warrior II, flowing back and forth between the two moves.
• After 90 seconds, repeat on the other side.

Wide-legged forward fold

Time: 90sec

• Step your feet wide apart, with your toes slightly turned in.
• Hinge at your hips and fold forward, letting your head hang.
• You can gently sway side to side, and bring your hands to the floor or to your ankles. This pose calms the mind while stretching the spine and legs.

Seated forward fold and modified seated twist

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Seated forward fold

Modified seated twist

Time: 150sec

• Sit with your legs extended in front of you and feet together.
• Inhale as you reach both arms up, and exhale as you fold forward reaching for your feet.
• Hold for five breaths.
• Come to a seated position with legs crossed.
• Twist to the right and open your chest, placing your right hand behind your back and your left hand on your right knee.
• Hold for five breaths.
• Repeat the twist on the other side.

Seated meditation and closing breath

Time: 90sec

• Return to a comfortable seated position. Place your hands on your lap or in prayer position, and take a few final deep breaths.
• Come back to the intention you set at the start of the flow and take a quiet moment.
• Lay down for the relaxation pose of Savasana, and take time to connect with your breath.

Maylen Arroyo Alvarez

Maylen Arroyo Alvarez is a certified holistic wellness coach and yoga instructor based in the Greater Seattle Area, serving clients worldwide in both English and Spanish. She provides guidance for building healthier habits, stronger emotional resilience, and a balanced mind, body, and spirit.