10 Minute Somatic Yoga Routine for Stress Relief

Imagine this: ten minutes where you’re just existing peacefully, not worrying about to-dos or the future or reliving past mistakes, just ten minutes where you’re out of your head and into your body. That’s what somatic therapy is all about - connecting with your body. “Soma” literally comes from the ancient Greek word for “body.” Incorporating a ten minute movement routine packed with stretches and exercises that help the body relax and relieve tension can bring the same benefit to your mind, too. So pull out your yoga mat or find a comfy carpet or blanket, sit down, and read on to learn about some of the best somatic movements to relieve stress and anxiety. 

1. Child’s Pose

1. How to do it: From a kneeling position, spread your knees as wide as is comfortable. Slowly lower your chest down to the floor, stretching your arms out in front of you, and resting your cheek or forehead on the floor. 

2. Why it works: A classic for a reason, child’s pose stretches the hips and back, common places we hold tension throughout the day. Try visualizing sending your breath up and down your spinal column - inhale upward toward your head, then send your exhales down to your tailbone. 

2. Reclined Spinal Twist

1. How to do it: Lay flat on your back, then bring your knees up and feet flat on the floor. Then, take your knees only to one side of the mat. Spread your arms out wide on either side of you. You may keep your neck and head neutral or turn to look the opposite direction of your legs for extra stretch. 

2. Why it works: This stretch is excellent for releasing tension and pressure built up in the lower to mid back and feels great after a long day of sitting in an office chair. As you slowly twist, focus on breathing slowly and deeply, releasing the worries of the day with each exhale. 

3. Legs Up The Wall

1. How to do it: Exactly what the name sounds like, this pose involves moving close to a wall and stretching your legs up the wall vertically.

2. Why it works: Elevating your legs above your heart sends blood and oxygen to your trunk and brain, improving circulation. The elevation also relieves inflammation, perfect after a day spent on your feet. With each breath, visualize fresh, healthy oxygen nourishing your body, and negativity and stress being pushed out by each exhale. 

4. Self-Hug

1. How to do it: Starting in a comfortable seated position, give yourself a hug around your shoulders. Slowly tap your shoulders in an alternating pattern - left, right, left right.

2. Why it works: The pressure of a hug feels comforting and grounding, even when given to yourself. The back and forth taps mimic the bilateral stimulation used in EMDR therapy, helping to calm the nervous system and focus on the body’s sensations.

5. Corpse Pose (Savasana)

1. How to do it: Lay flat on your back and adjust your hips to work out any discomfort. Turn your palms up to remove sensory input, and close your eyes to remove visual input. 

2. Why it works: By removing all distracting sensory inputs, corpse pose allows you to relax deeply and release any remaining tension. Breathe deeply and picture any negative thoughts leaving your body through your open palms. Feel your body becoming heavier as you relax into your mat. When you’re ready to move again, begin with wiggling your fingers and toes before making any big movements. 

Spending just two minutes with each pose can bring intentional relaxation to your daily routine and give you ten minutes of mind-body connection. It may help to set a ten-minute timer to help you focus on the experience. The beautiful thing about yoga is that it can be modified in any way that works for you, so don’t think twice about altering a pose to make it more comfortable. Happy relaxing! 

References 

Cara Hutto. (2025, January 27). Yoga for better rest: 10 gentle poses to enhance your sleep quality. One Yoga House.  https://oneyogahouse.com/yoga-for-better-rest/