Seated Yoga for Stress Relief (10-minutes) | Beginner-Friendly

Live online yoga you can do at home for stress relief.

Beginner-Friendly Seated Yoga for Stress Relief with Kevala Health

If you’re a beginner and you want an easy way to decrease stress, this 10-minute seated yoga routine is a perfect place to start. It’s gentle, calming, and designed to help you feel more relaxed—without stretching into anything uncomfortable.

Why this is great for beginners

This routine focuses on simple seated movements that:

• release tension in the neck, shoulders, and hips
• encourage slow, steady breathing
• help you feel grounded and calmer


10-Minute Seated Yoga Routine to Decrease Stress

How to use this: Move slowly, stay comfortable, and breathe throughout. You can do this any time you feel overwhelmed—at home, at your desk, or before bed.

1) Seated Breathing (1 minute)

Sit tall with your feet flat or legs crossed.

• Inhale through your nose for 4 seconds
• Exhale slowly for 6 seconds
Repeat for 6–8 breaths.

Beginner cue: keep shoulders relaxed.


2) Shoulder Drop (1 minute)

Lift your shoulders up toward your ears, then gently release them.

• Repeat 6–8 times
• Keep your breath slow

Feel for: less tension around your neck.


3) Easy Neck Side Stretch (1 minute)

Turn your head slightly to the right, then left.

• Hold each side for about 20–30 seconds
• Don’t force the stretch

Beginner cue: relax your jaw.


4) Seated Forward Fold (2 minutes)

From sitting upright, fold forward from the hips.

• Bend your knees slightly if needed
• Hands on legs or floor
• Breathe steadily

Goal: longer, softer exhales.


5) Seated Twist (2 minutes)

Twist gently to the right, then to the left.

• Keep your back tall
• Use your hand on the knee for support

Breathing tip: breathe out and soften into the twist.


6) Bound Angle Pose (Seated) (1 minute)

Bring the soles of your feet together.

• Sit upright
• Let knees relax down naturally

Beginner cue: don’t push—just breathe.


7) Final Calm Seat (2 minutes)

Sit quietly.

• Close your eyes if comfortable
• Take 4 slow breaths
• Notice your body and how your stress feels now


Join My Australia-Wide Live Online Yoga Classes

If you want beginner seated yoga that helps you decrease stress, you’ll love my Australia-wide live online classes—with supportive guidance you can follow confidently. Try 7-days free trial now.

More information about Kevala Health’s unique live online yoga classes is here.