Yoga is not just for physical strength—it’s a powerful tool for mental well-being.
Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
This 15-minute yoga session is designed to reduce stress, ease anxiety, and boost emotional resilience, helping you feel calmer, more grounded, and mentally clear.
Pssst. Have you bought a yoga mat yet?
Why Yoga for Mental Health?
- ✅ Reduces stress & anxiety by activating the parasympathetic nervous system
- ✅ Enhances emotional balance through breath and movement
- ✅ Promotes relaxation & mental clarity for better decision-making
- ✅ Boosts serotonin & dopamine levels, improving mood naturally
- 🌟 Let’s move, breathe, and find peace within. 🌟
🧘♂️ 15-Minute Mental Health Yoga Flow
🌬️ Phase 1: Grounding & Breathwork (5 Minutes)
2 Minutes
Seated Stillness & Breath Awareness
Sit comfortably, close your eyes, take deep, slow breaths.
Mantra: “I am safe. I am at peace. I am in control.”
Why? Grounds the mind, eases anxiety.
1 Minute
Box Breathing
Inhale 4 seconds, hold 4 seconds, exhale 4 seconds, hold 4 seconds.
Why? Calms the nervous system and improves focus.
2 Minutes
Seated Forward Fold
Legs extended, fold forward with a long spine.
Why? Releases tension in the back & calms the mind.
🌿 Phase 2: Gentle Movement for Emotional Balance (7 Minutes)
🔄 Hold each pose for 5 breaths, moving with intention.
Want to save this for later?
I’ll deliver this straight to your inbox, so that you can refer back to this post any time you’d like! 🧘🏻♀️
1 Minute
Cat Cow Pose
Inhale, arch spine (Cow Pose), exhale, round spine (Cat Pose).
Why? Loosens stored tension in the body & mind.
2 Minutes
Child’s Pose
Knees wide, forehead to mat, arms extended.
Why? Encourages deep surrender & inner peace.
1 Minute Each Side
Seated Spinal Twist
Sit tall, twist gently, gaze over shoulder.
Why? Detoxifies negative energy & resets the mind.
2 Minutes
Butterfly Pose
Bring soles of feet together, gently press knees down.
Why? Opens hips, where stress is often stored.
🌙 Phase 3: Relaxation & Emotional Release (3 Minutes)
1 Minute Each Side
Reclined Spinal Twist
Lie on back, twist knees to one side.
Why? Releases mental & physical tension.
1 Minute
Savasana + Guided Relaxation
Lie flat, close your eyes, inhale deeply.
Mantra: “I am calm. I am centered. I am at peace.”
🌟 You did it! A calmer mind, a stronger heart, and deep inner peace. 🌟
🔑 Key Takeaways
✔️ Yoga for mental health reduces stress, improves mood, and enhances clarity.
✔️ Breath control calms the nervous system & reduces anxiety.
✔️ Gentle movement releases tension & promotes emotional balance.
✔️ A consistent practice leads to long-term resilience & well-being.
📚 Science-Backed Benefits of Yoga for Mental Health
🔹 Harvard Medical School – Yoga reduces cortisol (stress hormone) and increases serotonin.
🔹 National Institutes of Health (NIH) – Yoga-based breathwork lowers anxiety & depression symptoms.
🔹 Mayo Clinic – Mindful movement improves emotional regulation & mental clarity.
Frequently Asked Questions
Q: Can yoga really improve mental health?
✅ Yes! Studies show that yoga reduces stress, anxiety, and depression.
Q: How often should I practice this routine?
✅ 15+ minutes of Yoga 3-5 times per week yields best results.
Q: What if I struggle with focus during yoga?
✅ Start with shorter sessions and focus on breath instead of thoughts.
Q: Can I do this before bed to help with sleep?
✅ Absolutely! Evening yoga calms the mind for better sleep.
💬 Join the Conversation!
🌿 Ready to release stress and find inner peace? Drop a “✨ I am calm!” in the comments!
#YogaForMentalHealth #CalmAndStrong #MindfulMovement #BreatheAndHeal
my Latest flows & posts
Other posts you might like!
my favorite
