-
by
Emmanuel Okafor - November 22, 2025
- 0 Comments
Table of Contents
Have you ever felt a heaviness in your chest or shoulders, as if you’re carrying emotions your body refuses to let go of? I’ve been there. Three years ago, when I was overwhelmed with grief, my therapist suggested trying yoga for emotional release, and honestly, I didn’t believe stretching could help me heal.
But something unprecedented happened.
After just 10 minutes of what felt like a movement, I cried out, not out of sadness, but it was as if my body received permission to let go of all the emotions I’d been carrying for months.
That moment taught me something special: the body keeps the score. Yoga for emotional release isn’t just an exercise; it is a worthy conversation between you and the parts of yourself that you’ve ignored.
If you’re ready to begin that conversation, this simple 10-minute routine, featuring seven gentle poses, is your invitation.
What Is Yoga for Emotional Release?
Consider what happens when you are stressed. This is why emotional release through yoga is so powerful.
Yoga for emotional release works best because it is an avenue where your body can actually process what it has been storing.
By practising gentle movement, conscious breathing, and stillness, you can activate your parasympathetic nervous system (PNS)—the “rest and digest” mode that tells your body, “You’re safe now.” You can let go.
It is not even by pushing yourself. The magic is by gentle unfolding. And what do you need? Just 10 minutes.
What to expect: You might shed tears. You might let out a long, loud sigh. You might feel lighter, softer, and more like yourself. All of this is normal, natural, and deeply healing. This is yoga for emotional release, doing its work.
While yoga is powerful for emotional healing, it complements therapy, rather than replacing it.
The 7 Gentle Poses for Emotional Release (Your 10-Minute Routine)
These seven gentle poses are explicitly designed for emotional release through yoga in just 10 minutes
Things you need: A yoga mat, comfortable clothes, and 10 minutes of uninterrupted time.
Optional: blocks, a bolster, or pillows for extra support.
How to practice: Move slowly. Take deep breaths in between. Hold each pose for about 1-2 minutes. Most importantly, please listen to your body above all else.
You can check out this blog on 12 Basic Yoga Poses for Beginners (PDF, Steps & Pictures)
Now, let’s dive into the seven gentle yoga poses for emotional healing…
1. Child’s Pose (Balasana) — 1.5 minutes
Let us begin with the Child’s Pose. When you are in this pose, you experience a sense of safety and surrender.
How to do it:
- Kneel on your mat, allow your big toes to touch each other, and your knees should be wide apart
- Sit back on your heels and move your hands forward
- Allow your forehead to rest on the mat.
- Let your arms extend or rest alongside your body
- Breathe into your lower back
Why it works for emotional release: This gentle hip pose compresses your belly, energising your vagus nerve (what I call the commander of the body) and signalling to your nervous system that you’re—It’s a pose of complete surrender.
Whisper to yourself: “I let myself be held.”
Modification: You can place a bolster under your torso for extra support.
2. Cat-Cow (Marjaryasana-Bitilasana) — 1.5 minutes
A significant amount of tension is stored in your spine. Here is how to do this.
How to do it:
- Come to hands and knees in tabletop position
- Inhale: Drop your belly, lift your chest, and gaze (Cow Pose)
- Exhale: Round your spine, tuck your chin (Cat Pose)
- Flow smoothly between these for 10-12 rounds
Why it works for emotional release: This spinal movement allows blocked energy to flow. Combining moving and breathing is a very meditative practice in action. As you let the air out, visualise releasing everything that is not beneficial to you.
3. Low Lunge (Anjaneyasana) — 1 minute each side
Now, let’s focus on your hip flexors, where stress, anxiety, and unprocessed emotions are often stored. This pose opens them gently.
How to do it:
- From the tabletop, step your right foot forward between your hands
- Lower your left knee to the mat
- Place your hands on your right thigh or reach your arms overhead
- Gently press your hips forward
- Do the same thing on the other side
Why it works: Hip openers are notorious for triggering emotional release. The hips are where we store fear and trauma. Opening them creates space for new emotions to emerge.
Breathe into the tightness—You’re creating room for healing.
Modification: Keep hands on blocks if reaching the floor feels too intense.
4. Supine Butterfly (Supta Baddha Konasana) — 2 minutes
This is one of the most powerful yoga poses for emotional release.
How to do it:
- Lie on your back
- Bring the soles of your feet together, let your knees fall open
- Place one hand on your heart, one on your belly
- Close your eyes and soften completely
Why it works: You’re opening your hips and your heart simultaneously. The way you place your hand creates a beautiful connection to your emotional centres.
Silently affirm: “I am safe to feel. I am safe to heal.”
Modification: Place pillows or blocks under your knees for support.
5. Seated Forward Fold (Paschimottanasana) — 1.5 minutes
This introspective pose invites you to fold inward and listen.
How to do it:
- Stretch your legs and sit
- Breathe in deeply to make your spine longer
- Breathe out and bend forward at your hips
- Let your head hang down, and with your hands, touch any place you want
- If necessary, bend your knees as much as you want
Why it works: The forward bends do a good job of calming your nervous system and also create a space for quiet introspection, where emotions often arise.
You don’t need to be flexible. You just need to be present
6. Legs Up the Wall (Viparita Karani) — 2 minutes
This one is a rejuvenating pose that gives a new perspective on life
How to do it:
- Position yourself with one side facing the wall
- Lift your legs onto the wall while lying down
- Position your hips as close to the wall as possible, but comfortably
- Let your arms lie down beside you, palms up
- Relax your eyes and concentrate on breathing
Why it works: This gentle pose stimulates your parasympathetic nervous system, signalling to the body that it is time for the relaxation process of rest, digestion, and excretion.
Let the wall support you. You don’t have to hold everything alone.
Modification: If you don’t want to strain your hamstrings, move farther away from the wall.
7. Savasana with Hand on Heart — 2 minutes
We conclude the practice in the place of the most profound healing: stillness.
How to do it:
- Lie flat entirely on your back
- Your right hand should go to your heart, while your left hand should go to your belly.
- Relax your legs, letting them fall open
- Close your eyes
- Just observe. There is no judgment. Only presence
Why it works: This final pose integrates everything you’ve released. The hand-on-heart gesture is an act of self-compassion—a reminder that you’re worthy of this healing.
“I honor what I’ve let go. I honor what i have left.”
Download Your FREE Yoga for Emotional Release PDF
Do you want to be surrounded by nature while practising? I have designed a printable PDF containing all seven poses, along with illustrations, breathing cues, and affirmations that you can use for free.
What is included:
✓ Visuals with detailed explanations
✓ Modification options for every body type
✓ A habit-building 7-day challenge tracker
✓ Affirmations for each pose to release emotions
Print the document, place it next to your yoga mat, and let it guide you through a 10-minute daily yoga routine designed to promote emotional release.
CLICK HERE TO DOWNLOAD YOUR FREE PDF HERE
OR
Fill out the form to get the PDF delivered straight to your inbox.
Tips for Your Daily Practice
Create your sacred space: Pick the same time every day. Set your emotions every morning, then use the evening to relax after the day’s tensions. Soft lights are okay; perhaps you can use a candle if that is your thing. Additionally, consider turning your phone to aeroplane mode to minimise distractions.
When emotions surface, let them; do not think that something is wrong. It is just the proof that something is working. Cry. Sigh. Let sounds out. Your body is releasing what it has been holding inside.
Start with a 7-day challenge: This routine helps you build consistency in yoga for emotional release. Commit for just one week. Keep a record of each day in your downloaded PDF. Be aware of the changes. The magic is not in being perfect—what indeed is magic is human presence.
Signs you’re healing: The signs you get that show that you are healing include improved sleep, less tension in your shoulders, and your emotional awareness. As you increase, you become less reactive. Additionally, there is a sense of fulfilment that arises when you have returned to your true self.
Your 10 Minutes Start Today
Three years ago, I didn’t believe 10 minutes could change anything. I’d spent so long thinking healing had to be complex, complicated, therapeutic-couch-level intense.
But yoga for emotional release taught me something radical: Healing can be gentle. Healing can be as simple as 10 minutes on your mat. Healing can start today.
Your body has been waiting for you to listen. These seven poses are your invitation to hear what it’s been trying to tell you, finally.
FAQs
How quickly will I feel results?
Many people notice shifts after just one 10-minute session—a sense of lightness, relief, or emotional clarity. But the most profound healing happens with consistent practice.
A complete beginner. Can I still do this?
Yes! These seven gentle poses are specifically designed for beginners. Every pose has modifications.
Should I still see a therapist?
Please do. Yoga for emotional release is a powerful complement to therapy, not a replacement for it. Think of it as another tool in your healing toolkit.
What if I don’t feel anything?
That’s okay too. Emotional release occurs at its own pace. Some days you’ll feel everything. On other days, you’ll enjoy gentle movement. Both are valuable.
This guide was created with clarity, intention, and lived experience to help you move through your emotions safely and gently. If you want to understand the heart behind this practice and my journey into emotional healing through yoga, you can read more on the About Nandini Sharma page.
Emmanuel Okafor
Emmanuel Okafor is a skilled SEO specialist and content writer with hands-on experience in optimizing websites for visibility, traffic, and authority.Emmanuel has contributed to the growth of several startups across various niches, including AI, technology, health, and mental well-being. He is passionate about storytelling, digital marketing, and helping brands meaningfully connect with their audience online.
