You don’t need a 90-minute studio session to reap yoga’s powerful benefits.
We get it, your juggling fertility treatments, work stress, or just looking for a moment of calm.
A short daily yoga practice can boost your mood, regulate hormones, and even improve sleep. Here’s a quick 15-minute routine you can fit into any schedule, no experience necessary.
Why Short Yoga Sessions Work
Consistent brief movement keeps your body limber and your mind centered, while research shows even 10-15 minutes of daily yoga can reduce cortisol (the “stress hormone”) and help balance the nervous system.
It’s about quality, not quantity.
The 15-Minute Mini Flow
Try these simple postures, holding each for 1–2 minutes. Perform them in sequence for a gentle, energizing reset:
Cat-Cow (Marjaryasana/Bitilasana):
Mobilizes your spine and wakes up your body. Move with your breath for 1–2 minutes.Child’s Pose (Balasana):
Relaxes hips, lower back, and mind. Stay for 2 minutes, breathing deeply.Downward Dog (Adho Mukha Svanasana):
Stretches hamstrings, calves, and relieves tension in your entire back.Standing Forward Fold (Uttanasana):
Great for releasing stress from the upper body and decompressing your spine.Seated Spinal Twist (Ardha Matsyendrasana):
Helps digestion, stretches the back, and relieves tension in your core.Legs Up the Wall (Viparita Karani):
The ultimate restorative pose—reduces swelling and calms the mind. Hold for up to 5 minutes to end.
A Few of Our Favorite Free Yoga Resources
Yoga With Adriene: Huge library of beginner-friendly and gentle practices, including specific “Gentle Yoga” and “Yoga for Beginners” playlists. Her style is slow, calming, and very accessible if you’re easing into movement or recovering. You can check out her full channel HERE.
Yoga With Kassandra: Known for yin and slow flows, with many gentle full-body stretch classes and evening wind-down sessions. Great if you want relaxing, low-impact practices with clear cueing. You can check out her full channel HERE.
SarahBethYoga: Specializes in short, approachable classes; she has specific gentle yoga and morning/stretch playlists designed for beginners or anyone wanting something soft and restorative. You can check out her full channel HERE.
How to Make It a Habit
Roll out your mat at the same time each day, even if just for a few minutes.
Use background music or a timer to keep yourself focused.
Don’t worry about “doing it perfectly”, just focus on your breath and how your body feels.
