Mindful Yoga Routine for Deep Relaxation and Stress Relief

In this practice, we will focus on breathing smoothly and mindfully as we move through a sequence of poses. Take a seat on your mat, close your eyes, and observe everything that's happening in this moment. Take a big inhale through your nose and a long exhale through your nose. Let's begin.

Downward Facing Dog

Start in a downward facing dog pose. Fan your fingers up wide and grip into your mat. Press your chest towards your thighs and take a big breath in. Exhale and continue breathing smoothly and deeply. Reach your right leg high, then bend your knee and open your hips. Breathe through the stretch in your body. On your next inhale, straighten out your right leg. Exhale, bring your knee to your nose using your core. Inhale, reach your right leg high. Exhale, step it through to a low lunge with your knees stacked on top of your ankle. Set up triangle pose by placing your right hand inside of your right foot or on your right ankle. Spin your back heel down and reach your left arm high. Create length in this pose by lifting up a little bit higher. Inhale, exhale, and transition to dragonfly pose by planting your left hand down and reaching your right hand high. Lean back and open up through your chest and shoulders. Inhale, exhale, and return to three-legged downward facing dog. Repeat the sequence on the other side.

Goddess Squat and Warrior Two

From downward facing dog, take a seat on your mat and observe everything as it is in this moment. Notice how you are naturally calming down, your breath becoming smoother and deeper. Stand up and set up a goddess squat. Heels in, toes out, knees bending, open hips go low. Inhale, stand back up. Exhale, come into warrior two, facing the front of your mat. Bend your right knee and sink into your hips. Stay strong through your arms and relaxed in your shoulders. Set up reverse warrior by reaching your right arm high and lengthening through your right side body. Exhale, cartwheel both hands down to your mat and find three-legged downward facing dog. Repeat the sequence on the other side.

Bridge Pose and Shavasana

Lie down on your back and set up bridge pose with your feet flat on the mat and knees bent. Press your feet into the mat and lift your hips, peeling your spine up. Shimmy your shoulders underneath and interlace your hands, pressing your pinkies into the mat. Release and lower your hips all the way down. Hold your knees into your chest for a full wind boat pose. Release into shavasana, extending your legs out long and relaxing your whole body. Feel the calm and bliss wash over you as you settle into this pose.


As you slowly rise and come back to seated, observe the warmth between your palms as you bring your hands together at heart center. Just like your practice today, life comes in highs and lows, energy ebbs and flows. Trust the process and go with the flow.

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