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10 Minute De-Stress Yoga Flow by Molly Pooler


Looking to de-stress after a long day at work?

This ten minute yoga flow will settle your nervous system and allow your body to calm before bed.

We will focus on our breathing, releasing our spine, chest and shoulders. Feel free to grab a blanket and pillow to make this practice more restorative!


Seated Side Stretch

  • Ground down through your sit bones and create one long line in your spine
  • Place your right hand on the mat beside you
  • Lift your left arm up and over towards the right side of the room, over your left ear
  • Press into your left hip to create a side stretch
  • Pull your shoulders back and away from your ears
  • With each exhale, extend your left fingertips a little further




  • Start in tabletop position, hands under shoulders and knees under hips
  • Your toes can be tucked or untucked
  • On your inhale, drop your belly, press your shoulder blades together and gaze forward
  • As you exhale, round the spine upward, bring your gaze toward your navel
  • Continue to move through rounds of cat and cow or bring in any additional movements here
  • MODIFICATION - Place a blanket underneath your knees in tabletop to alleviate knee pain


    Puppy Pose

    • From tabletop position, slowly begin to walk your hands forward and lower your chest
    • Be mindful to keep your hips above your knees
    • Bring your shoulder blades back and relax your neck
    • You can place your forehead or chin on the mat
    • MODIFICATION - Place a bolster or pillow under your chest to make the pose more accessible


    Thread The Needle 

    • From tabletop position, inhale and lift your right arm towards the sky
    • As you exhale, bring your right arm through the opening in your left arm
    • Rest your right shoulder and right temple to the mat
    • Allow your back and shoulders to relax away from your ears
    • MODIFICATION - You can keep your left hand still, walk it forward or bind it behind your back



    • Place your hands outside of your shoulders
    • Press into your palms, squeezing your elbows into your sides
    • On your inhale, begin to lift the chest up, press the tops of your feet into the mat and gaze forward or up towards your third eye
    • MODIFICATION - Sphinx Pose, Rest your forearms on the mat, elbows below shoulders, slightly lift


    Wide Legged Child’s Pose 

    • Bring your big toes to touch, and knees out towards the edge of your mat
    • Release your hips back to your heels, as you sink deeper into the posture
    • Rest your forehead on the mat
    • Your hands can be stretched forward or down by your sides
    • MODIFICATION - Traditional Child’s Pose, knees together, hands down by your feet


    Supine Twist 

    • Bring your right knee into your chest
    • With your left hand, slowly bring your right knee over to the left side of your body
    • Keep both shoulders on the mat
    • Relax your entire body, pulling your shoulders away from your ears
    • With each exhale, gently twist
    • MODIFICATION - Place both knees together for a less intense stretch or use a block to bring the floor closer to your knee



    • Lay down on your back
    • Relax your entire body
    • Palms can face up
    • Bring a pillow to your low back or under your knees
    • MODIFICATION - Legs up the wall is a good alternative if lying on your back is uncomfortable


    About The Writer, Molly Pooler

    Molly Pooler is passionate about yoga, mindfulness, recovery, education, and nature. Molly is a 200-hour RYT with over 100 hours of continuing education credits, including a NECTAR certification in trauma-informed and recovery yoga.

    Molly also founded Phases Yoga Project, a recovery yoga organization created to bring free yoga to people in recovery from trauma, addiction, mental health, grief and more. Molly also volunteers with the National Park Service, teaching free community yoga under their Healthy Parks, Healthy People initiative.

    Specializing in vinyasa and mindful movement, Molly loves to share the gift of connecting mind, body and soul through intentional movement and breath in yoga and guided meditation.

    Molly operates on the principle that yoga is for everybody, and works hard to offer as many opportunities for people of all backgrounds, body types, and experiences to practice yoga.

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