Destress with this five-move seated yoga flow, using the power of your breath

Calm your body and mind in under 10 minutes

woman sat on some grass, holding one hand to her chest and the other to her belly, facing the camera with a stone wall behind her
(Image credit: Victoria Nielsen)
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Modern life is not always conducive to a calm state of mind. When stress builds up, it often shows up in the body in the guise of a tight neck and shoulders, shallow breathing, tension headaches and even elevated blood pressure.

Not only is this uncomfortable, but over time, chronic stress can be detrimental to your health.

So what can you do about it? Thankfully, one remedy is free and won’t take much of your time: breathwork and gentle movement. Kundalini yoga and breathwork teacher Victoria Nielsen has created a seated yoga flow to soothe your nervous system and help you feel more grounded, especially after a stressful moment.

All the poses are done seated, making the routine more accessible. The movements are also gentle and easy to follow, with a focus on mindful breathing rather than fast-paced flows.

“Kundalini yoga, or the yoga of awareness, is great for managing stress because it helps to clear any racing thoughts, brings you into the present moment and allows the parasympathetic nervous system to feel relaxed,” says Nielsen.

It takes under 10 minutes to move through this sequence, helping you build more resilience to daily stress.

1. Full yogic breath

Time: 1-2min

  • From a comfortable seated position, place one hand on your abdomen and the other on your chest.
  • Gently close your eyes or lower your gaze.
  • Inhale into your abdomen, ribcage, then chest.
  • Feel the fullness of your body at the end of the inhalation, then exhale bringing your breath back down to your abdomen.
  • Continue breathing fully and mindfully.

2. Neck roll

woman bending her neck to one side. she's sat on some grass with a stone wall behind her

(Image credit: Victoria Nielsen)

Time: 1min

  • From a comfortable seated position, gently tuck your chin to your chest.
  • Slowly move your head clockwise, inhaling as you circle your head and exhaling as you return to the tucked chin position.
  • Repeat for 30 seconds in each direction.

3. Sufi grind

woman sitting cross legged rotating around her hips. she's on some grass, outside, in front of a large stone wall

(Image credit: Victoria Nielsen)

Time: 30sec each direction

  • From a comfortable seated position, place your hands on your knees.
  • Hinging at the hips, circle your upper body counterclockwise.
  • Inhale as you move to the front, exhale as you move back.
  • Rotate in one direction for 30 seconds, then switch directions.

4. Balancing tattvas

woman sat cross legged with fingers touching in front of her chest. she's on some grass with a large stone wall behind her.

(Image credit: Victoria Nielsen)

Time: 1min

  • From a comfortable seated position, bring your hands together in front of your chest in a prayer position.
  • Spread the fingers, separate the palms and point your thumbs toward your body.
  • Inhale slowly through your nose.
  • Exhale through O-shaped lips with eight equal bursts of exhalation. On each exhale, pull the abdomen in sharply but without strain.

5. Left nostril breathing

woman sat cross legged on some grass with a large stone wall behind her. she has her right thumb over her right nostril.

(Image credit: Victoria Nielsen)

Time: 1min

  • From a comfortable seated position, place your right thumb on your right nostril to close it.
  • Inhale and exhale smoothly and slowly out of your left nostril. This activates the brain’s right side, promoting coolness and tranquility.
  • Allow your abdomen to expand as you inhale and draw your abdomen in toward your spine as you exhale.
  • When you finish, lower your hands and let your breath return to normal.
  • Notice any differences in your body and mind.
Lou Mudge
Lou Mudge
Fitness Writer

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.

Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health. 

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