15-Minute Yoga to Ease Stress and Slow Down-Without Standing Up

"With your next inhalation, draw your chest forward and up as you arch your back in Seated Cow Pose. Keep your chin level or take your gaze toward the sky. Seated Cat Pose With your next exhalation, bring your chin toward your chest, lean back, and round your back in Seated Cat Pose. Repeat this pattern of movement 5 times, moving with the pace of your breath."

Movement supports well-being, and slow, mindful movement through gentle yoga provides grounding and nurturing. A low-to-the-mat flow suits tense, stressed, or wound-up days by emphasizing ease, presence, gratitude, and kindness toward the body. The practice encourages listening to what the body and mind need in the present moment rather than seeking more intensity. The 15-minute sequence can be done without props, though support like a bolster, blanket, or pillow is optional. It begins with seated shoulder rolls, then moves through seated cow pose and seated cat pose coordinated with breath. Torso circles follow, with optional head movement if comfortable. The flow continues with side bending and other gentle seated movements.

Read at Yoga Journal