The sequence
- Easy Seat · 80 seconds. Count the breath if it helps. Lose count and start again. That is normal.
- Cat Pose · 30 seconds. Move the spine slowly.
- Cow Pose · 30 seconds. Keep the jaw soft.
- Child’s Pose · 50 seconds. Knees wide.
- Bound Angle Pose · 50 seconds. Soles together. Lean back on the hands, or recline over a pillow.
- Seated Forward Fold · 40 seconds. Knees bent, belly soft, head heavy.
- Seated Spinal Twist · 35 seconds. Turn to the right without forcing the neck.
- Seated Spinal Twist · 35 seconds. Turn to the left.
- Legs Up the Wall · 120 seconds. Two quiet minutes. Chair version is welcome. Skip if inversion limits apply.
- Corpse Pose · 130 seconds. Stay past the moment you think you should get up.
If you are pregnant, injured, or dealing with back pain, consult a doctor before you follow this page. Stop for sharp pain, numbness, dizziness, or chest pain. This is movement education, not a diagnosis or a treatment. Read the medical disclaimer.
10-minute stress routine is a 10-minute practice written from the pose pages on this site. Ten minutes with more floor time than effort. The last two minutes are rest. The player above is a timer and a list of cues. It is not a video class, and it is not next to an advertisement. Use the written sequence under the player if you would rather read than watch a clock.
The opening cues include: Count the breath if it helps. Lose count and start again. That is normal; Move the spine slowly; Keep the jaw soft. Follow the seconds as a suggestion. If a pose says to stay and your knee or your breath disagrees, come out early. Pausing the timer is part of using it correctly. You do not earn the practice by finishing a number.
Nothing in this routine is offered as a treatment. A short practice may help an ordinary stiff day, a loud afternoon, or the few minutes before sleep, depending on which routine you opened. It does not cure back pain, insomnia, anxiety, or an injury. If you are pregnant, hurt, or unsure whether a shape is appropriate, consult a doctor first. Stop for sharp pain, numbness, chest pain, or dizziness.
Read the pose page linked from any line you have not tried. The safety note there is more specific than this overview. Then come back and do the shorter version if the full 10 minutes is more than you wanted. A shorter honest practice is the one worth repeating.
10-minute stress routine stays inside this site’s pose library. The minutes on the page are a ceiling, not a target you have to hit. Come out of a shape early, use the modification on the pose page, and leave the last cue for another day if you want. The practice counts when it is calm enough to repeat, including a practice you cut in half.