15min
Relaxation
Yin: Stillness on the Floor
Settle into Bound Angle, a supported fold and gentle twists, without rushing between them.
Beginner · 11 poses
Slow down, breathe and settle
Yoga for stress and anxiety
Calming breathing, slow movement and short meditations for busy, stressful days.
When you are stressed, the breath often becomes fast and high in the chest. Slowing it down, especially lengthening the exhale, is one of the simplest ways yoga can help you feel calmer. Many people find that steady, gentle movement also gives a restless mind something to focus on.
Begin with breathing, even for two minutes. Then choose a slow practice: yin and restorative yoga hold supported poses for longer, giving the nervous system time to settle. A short meditation can help on days when practice feels like too much.
Tips for practice
- Start with two minutes of slow breathing before anything else.
- Lengthen the exhale gently. Avoid breath-holding if it makes you feel anxious.
- Keep your eyes open if closing them feels uncomfortable.
- Practise in a place where you feel safe and undisturbed.
Practise safely
If anxiety or low mood is affecting your daily life, please talk to a doctor or mental health professional. If you are in crisis, contact your local emergency number or a crisis line.
Guided practices
20min
Relaxation
Supported Rest: A Restorative Yoga Practice
A quiet floor practice with legs supported on a chair, side-lying rest and a longer final pause. Arrange blankets and pillows for comfort rather than a deeper stretch.
Complete beginner · 5 poses
10min
Relaxation
Evening Yoga to Wind Down
Move from Cat–Cow and Sphinx into seated folds and reclined twists, then finish with Legs Up the Wall and rest.
Complete beginner · 12 poses
Poses to know
Child’s Pose
Balasana
Legs Up the Wall
Viparita Karani
Seated Forward Fold
Paschimottanasana
Supported Bridge
Setu Bandha (supported)
Cat–Cow
Marjaryasana–Bitilasana
Corpse Pose
Savasana
Questions people ask
Which breathing exercise is best for stress?
Making the exhale slightly longer than the inhale is simple and suits most people. Box breathing and humming breath (bhramari) are other options.
Which yoga style is best for anxiety?
Slow styles such as restorative, yin and gentle Hatha are usually a better starting point than fast, intense classes.
Can yoga replace treatment for anxiety?
No. Yoga can be a supportive part of daily life, but it is not a replacement for professional care.