15-Minute Yoga: Slow Down – No Standing Needed

(Photo: Courtesy Lauren Ikeda)

Updated August 27,2025 12:42PM

Sometimes the most arduous distance to travel is the space between the chaos of your everyday life and your yoga mat. But when you make it, that’s where you can simply *be*.Here, you can tend to your inner world and tune out literally everything else.

that’s something yoga teacher and new mom Lauren Ikeda emphasizes in her yoga classes. “Sometimes we need to recharge our batteries, right? We need to ground, slow down, and draw our attention inward,” shared ikeda on her popular yoga YouTube channel that features various sequences for de-stressing. It makes sense that Ikeda also gravitates toward teaching hatha yoga,which focuses on pairing intentional breathing with slow movements.In this 15 minute yoga practice, Ikeda shares a sequence of grounding hatha yoga postures to settle your body and mind in the present moment.

15-Minute Yoga to Help You Slooow down (No Standing Required)

Chances are you’ve heard the phrase, “You can’t pour from an empty cup.” This 15 minute yoga practice is one way to fill it. You’ll move through side stretches, forward folds, and hip stretches-all while staying low to the mat.You don’t need any props, but you may want to sit on a folded blanket or bolster if that’s more comfortable.

(Photo: Courtesy Lauren Ikeda)

1. Three-Part Breath (dirgha Pranayama)

1. Find a comfortable seated position, perhaps cross-legged on a bolster or folded blanket. Rest your palms on your thighs. Soften your shoulders away from your ears.Close your eyes or softly gaze straight ahead.
2. Slowly inhale through your nose. Feel your belly, ribs, and chest expand.As you exhale through your nose or mouth, feel your chest, ribs, and belly deflate. Repeat 3-5 times at your own pace.

# A 10-Minute Desk Yoga to Relieve Tension

Feeling stiff and achy after hours at your desk? You don’t need a full yoga studio to find relief. This 10-minute desk yoga sequence,led by yoga therapist chelsea Jackson,can help release tension,improve posture,and boost energy-all without leaving your workspace.

1.Neck Rolls

1. Gently drop your chin toward your chest.
2. Slowly roll your right ear toward your right shoulder.
3. Continue rolling your chin toward your chest, then your left ear toward your left shoulder. Repeat 3-5 times in each direction.

2. Shoulder Rolls

1. Inhale and shrug your shoulders up toward your ears.
2. Exhale and roll your shoulders back and down. Repeat 5 times.
3. reverse the direction, rolling your shoulders forward and up.Repeat 5 times.

3. Wrist Stretches

1. Extend your arms forward, palms facing down. Gently bend your wrists down,
   
   Day: videoparent_category: Practice Yogatag: evergreentype: article