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In today’s fast-paced world, finding moments of calm and relaxation can feel like a challenge. That’s why this 10-minute deep stretch yoga practice is a perfect way to ease stress and anxiety, no matter your experience level. Designed by SarahBethYoga, this gentle yin yoga session focuses on releasing tension through calming poses and mindful breathing, helping you reconnect with your body and mind.
Table of Contents
- Embracing the Mantra: I Am Enough
- Starting with Belly Savasana: Grounding & Relaxation
- Gentle Twists to Release Spinal Tension
- Child’s Pose: Turning Inward for Stillness
- Half Pigeon: Deep Hip Opening & Emotional Release
- Puppy Dog Pose: Heart Opener for Emotional Release
- Closing with the Mantra & Peaceful Intention
- Why Yoga for Stress Management Works
- Additional Resources for Your Yoga Journey
- Frequently Asked Questions (FAQ)
Embracing the Mantra: I Am Enough
At the heart of this yoga practice is a powerful mantra: I am enough. Repeating this phrase throughout your practice helps connect your mind with your body, fostering self-acceptance and compassion. The idea of “being enough” encourages you to let go of perfectionism and embrace yourself just as you are, right here and now.
Starting with Belly Savasana: Grounding & Relaxation
The practice begins on your belly in belly savasana, a deeply relaxing pose that encourages you to surrender and ground yourself. You’ll turn your right ear down, allowing your feet to fall open and your arms to rest comfortably by your sides or gently propped for neck support. Here, you take slow, deep breaths, inhaling with the thought “I am” and exhaling with “enough.”
This pose invites you to release any expectations or judgements about how the pose should look or feel. Instead, you simply allow gravity to do the work, reminding yourself that you are enough just as you are.
Gentle Twists to Release Spinal Tension
Next, you’ll gently crawl your left knee up the side of your mat and reach your arms overhead. Slowly rolling back, you open your chest and spine into a soothing twist. This gentle movement helps release spinal tension and encourages mindful awareness of your body’s sensations.
After a few deep breaths here, you return to belly savasana on the opposite side, repeating the same calming breath pattern and physical support for your neck. This balanced approach promotes symmetry and deep relaxation throughout the body.
Child’s Pose: Turning Inward for Stillness
From belly savasana, you transition to child’s pose — a nurturing posture where your hips move toward your heels and your arms stretch out long in front of you. Resting your forehead on your mat, you relax your shoulders and breathe deeply, sending breath up and down your spine.
This pose fosters a sense of turning inward, allowing your nervous system to calm and your mind to find stillness.
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Half Pigeon: Deep Hip Opening & Emotional Release
Moving into half pigeon pose, you bring your right knee forward, laying your shin diagonally on the mat, and sink into your hips while staying lifted through your torso. This pose is excellent for opening the hip flexors and releasing stored tension and emotions held in the hips.
Practicing “enoughness” through this pose is a practice of self-acceptance and letting go of the trap of perfectionism. As SarahBethYoga explains, “There is no such thing as perfect.” Instead, focusing on how far you’ve come and finding contentment with your present self can bring you closer to inner peace.
Switch sides at your own pace, bringing your left knee forward and opening through your right hip flexor. Adding a gentle backbend here can deepen the stretch.
The Meaning Behind Santosha: Contentment & Enough
SarahBethYoga shares a personal story about her tattoo of the word Santosha on her back ankle, a Sanskrit term meaning contentment with the present moment without wanting anything more. Interestingly, in Hindi, the same tattoo reads as “enough.” This beautiful connection underlines the essence of the practice — being content with who you are right now.
Puppy Dog Pose: Heart Opener for Emotional Release
To finish the practice, you extend your arms forward into puppy dog pose, keeping your hips above your knees and pressing your chest down toward the mat. This gentle heart opener stretches the shoulders and underarms, helping to release emotional tension and promote relaxation.
After a few deep breaths, slide your hips back into child’s pose or stay seated on your heels, bringing your hands together at heart center to seal the practice.
Closing with the Mantra & Peaceful Intention
As you close your eyes, take one last deep breath in, thinking “I am,” and exhale, thinking “enough.” This final moment of mindfulness seals your intention to carry self-acceptance and peace with you beyond the mat.
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Why Yoga for Stress Management Works
This deep stretch yin yoga session is especially effective for stress management because it combines long-held, gentle poses with mindful breathing and a calming mantra. By slowing down and tuning into your body’s sensations, you activate the parasympathetic nervous system — the “rest and digest” mode — which helps reduce anxiety and stress hormones.
Poses like belly savasana, twists, half pigeon, and child’s pose target common areas where stress is held physically, such as the hips, spine, and shoulders. The practice encourages you to let go of perfectionism and embrace contentment, which can be transformative for mental well-being.
Additional Resources for Your Yoga Journey
If you found this practice helpful, you might also enjoy exploring these related yoga sessions and resources:
- Unwind with a Calming 30-Minute Yoga for Stress Practice — a longer session to deepen relaxation and promote mindfulness.
- Yoga for Self Care & Stress Relief — gentle movements designed for all levels to reconnect with your body.
- 10-Minute Yoga for Neck, Shoulder & Upper Back Tension — targeted stretches to relieve common areas of stress-related tightness.
- Yoga for Improved Posture — enhance your spine and shoulder mobility which supports stress relief.
Frequently Asked Questions (FAQ)
Who is this yoga practice suitable for?
This 10-minute deep stretch yin yoga practice is designed for all levels, from beginners to experienced yogis. The poses are gentle, slow-paced, and can be done on a yoga mat, bed, or any comfortable surface.
How does yoga help with stress and anxiety?
Yoga combines physical movement, breath control, and mindfulness to activate the body’s relaxation response. This reduces stress hormones, calms the nervous system, and promotes emotional balance.
What is the significance of the mantra “I am enough”?
The mantra serves as a reminder to practice self-acceptance and contentment. It helps shift focus away from perfectionism and encourages embracing yourself exactly as you are.
Can I do this practice if I have physical limitations?
Yes. The practice includes modifications such as supporting the neck with fists or adjusting poses to your comfort level. Always listen to your body and consult a healthcare provider if you have specific concerns.
How often should I practice yoga for stress management?
Even a short daily practice of 5–10 minutes can be beneficial. Consistency helps build resilience to stress and improves overall well-being.
This article was created with the help of this video 10 min Deep Stretch Yoga for Stress & Anxiety Relief | All levels Yin
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