Have you ever hung up the phone after a tough call and felt like launching your phone across the room? You’re not alone. Stress can build up in our bodies until it feels like we need to move just to shake it off.
Phone-throwing might feel satisfying in the moment, but it’s not a sustainable (or affordable) coping strategy. Thankfully, there are simple, effective and even low-effort ways to manage stress, like yoga and breathwork.
This 10-minute flow by yoga teacher Leah Pucciarelli is designed with stress relief in mind. You don’t need any equipment or props, just a flat surface and 10 undisturbed minutes.
“Yoga is useful for managing stress because it involves being in the present moment. By aligning your breath to your movement and noticing where your feet are, we accept what is and where we are now,” says Pucciarelli.
“Stress typically comes from resisting the flow of reality: wishing we were elsewhere, or things were different. Yoga, both on and off the mat, encourages us to accept where we are now, without judgment. There is freedom in allowing.”
Next time you have a particularly stressful meeting or someone has pushed you a little too far, take a beat, breathe slowly and try this 10-minute flow to bring you back to center. It’s perfect for when you’re short on time but need a reset.
How to do the flow
1. Mountain pose (tadasana)
- Stand with your feet hip-width apart with your hips, knees and ankles aligned.
- Engage your core, keep your shoulders back and chest open, and soften your facial muscles.
- Engage your arms and legs, but don’t lock your elbows and knees, keep your joints soft.
- Focus on the line of energy from your feet up to the crown of your head.
- Breathe slowly and deeply through your nose for five to 10 breaths.
- Return your focus to your breath every time your mind wanders.
2. Standing sun breath (surya prana)
- Stand, and inhale while you slowly raise your arms out to the sides and overhead, lifting your gaze to look at your hands.
- Exhale and slowly lower your arms back down to your sides, lowering your head and tucking your chin toward your chest as your arms return to your sides.
- Move mindfully with the breath, keeping your attention on your breath and movement.
- Repeat for 5-10 breaths.
3. Tabletop (bharmanasana)
- Get on your hands and knees, with your knees directly under your hips and shoulders directly over your wrists.
- Spread your fingers wide and press your palms into the floor.
- Breathe deeply through the nose for 5-10 breaths.
4. Cat-cow (marjaryasana and bitilasana)
- Still on your hands and knees, inhale as you gently drop your lower spine and abdomen toward the floor, extending through your spine and lifting your chest and chin.
- Exhale as you press the floor away with your palms, rounding your spine and tucking your chin toward your chest. Feel the space between your shoulder blades.
- Repeat for 5-10 breaths.
5. Child’s pose (balasana)
- Still on your hands and knees, move your knees wider than hip-width apart.
- Move your hips toward your heels. Place a rolled-up towel or blanket between your hips and feet for comfort if needed.
- Extend your arms in front or place them by your sides with your palms facing up—whichever is more comfortable for you.
- Rest your forehead on the floor or use a cushion if needed to feel fully supported.
- Breathe deeply, feeling the rise and fall of your breath and body.
- Stay here for as long as you like, noticing how you feel and any changes in your breath, mind and body.
Leah has been practicing yoga for 25 years, exploring everything from gentle restorative flows to the strength and playfulness of arm balances and headstands. Beyond the physical postures, yoga has taught her how to be present, how to sit and pause during difficult times, and how to bring mindfulness into daily life.
