I'm a yoga teacher and this is the two-minute flow I give to my clients to help them manage stress levels

A woman stands outside with her eyes closed and hands clasped together in prayer pose. — (Image credit: Getty Images/ Stefania Pelfini la Waziya)

Doing some gentle movements, catching your breath and taking time to notice how you feel can help you recalibrate in the middle of a stressful day.

It’s something I encourage my yoga therapy clients to do, because it's nearly impossible to regulate your nervous system with mental reasoning alone.

Most people need to move their bodies and slow down their breath to activate their rest and recovery (parasympathetic) state.

The poses for the two-minute nervous system regulation yoga flow

1. Cat cow

Time: 3-5 breaths

Begin on your hands and knees with your shoulders over your hands and your hips over your knees.
Inhale deeply as you arch your back, gently lifting your chin and chest.
Exhale as you round your spine, tucking your chin toward your chest and your pelvis under.

2. Downward-facing dog

Time: 3-5 breaths

From your hands and knees, press your palms into the floor, straighten your legs and raise your hips. Keep your knees bent for comfort if needed.
Pedal your feet, lowering one heel as you raise the other.
Maintain a straight back and focus on your breath.

3. Eight-point salute (ashtanga namaskar)

Time: 3-5 breaths

From downward-facing dog, come into a high plank position. Your hands and toes should be on the floor, with the rest of your body held in a straight line.
Engage your core and hold the plank position briefly.
Lower your knees, chest and chin to the floor, while keeping your elbows pointing up behind you and your hips elevated. If lowering all body parts at once is too challenging, lower your knees first.
Hold and focus on your breath.

4. Cobra (bhujangasana)

Time: 3-5 breaths

From the eight-point salute, lower the front of your body to the floor, so you’re lying face down.
Press your palms into the floor and raise your chest and chin.
Keep your pelvis grounded as you elongate your back.

5. Child’s pose (balasana)

Time: 3-5 breaths

From cobra, come to a kneeling position, with knees out wide and toes touching.
Slide your hips back to touch your heels.
Lean forward and rest your forehead on the floor or on your hands.
Reach your arms forward or have them by your sides.

Yanar Alkayat is a health and fitness editor, registered yoga therapist and level 3 personal trainer. She founded Yanar Mind & Movement alongside her journalism to offer specialist yoga therapy for people living with long-term health conditions, movement disorders and marginalised communities. Her chair yoga classes are funded by Parkinson's UK and she regularly runs yoga and fitness for refugee and asylum seeker groups in London. Formerly a content editor and fitness product testing manager at Women’s Health, Men’s Health and Runner's World, she continues to write for national print and digital media.