15 Minutes x 15 Days Yoga For Stress Relief from Udemy

Stress is the one of the biggest challenges that we face, both at work and in our private lives. It can manifest as depression, anxiety, anger, irritability, restlessness, feelings of overwhelm, a lack of motivation, or an inability to focus. We have difficulty sleeping or want to sleep too much. Our minds race and we find it impossible to feel at peace.

Unfortunately, the consequences of chronic stress may be even more serious. Excessive cortisol causes damage to our bodies, we become addicted to habits that harm us and make poor decisions.

I experienced a prolonged period of high stress that lasted over 10 years. My father died suddenly when I was 25, I was in an unhappy relationship during that time and I suffered serious eating disorders as a method of coping with the stress.

Thankfully, I can tell you that all that is in the past, in no small part because of a daily yoga practice that has been a bedrock of my life for over a decade.

Yoga For Stress Relief

“Learn to relax. Your body is precious, as it houses your mind and spirit. Inner peace begins with a relaxed body.” Norman Vincent Peale

It’s very hard to think your way out of a stressful state but you can influence your physiology to alter your psychology. In yoga, when we slow down our breathing, reduce our heart rate and release tension from tight muscles, our brain perceives a reduction in the threat level and turns down the stress response. We switch from sympathetic “fight or flight” mode, to a more peaceful state of "rest and digest", giving us some much needed clarity and the chance for restoration.

In This Course

In this 15-day stress relief course, I'll take you through 15 sequences that combine deep, diaphragmatic breathing, long, passive stretches and body awareness techniques to trigger your relaxation response and lower your levels of stress. The poses that I have chosen are restorative and should be accessible, even to beginners. With repeated practice, we can train the body to switch more quickly and efficiently from a state of perpetual crisis into one of calm and clarity.

Our Objectives

To quiet the mind.
Release muscular tension.
Reduce aches and pains.
Trigger the relaxation response.
Support the immune system.
Help you to sleep.

Your Teacher

Abi Carver, founder and instructor of Yoga 15, is a two-time 200-Hour Yoga Alliance Certified Yoga Teacher and National Academy of Sports Medicine Certified Personal Trainer. She is trained in Hatha, Power Yoga and Zenthai Flow.

Testimonials

“Makes relaxation concepts, benefits and total body relaxation readily accessible. really impressed. Love it.” Brent Fleming

“The first session delivered exactly on what it promised. My mind and body feel very relaxed. I look forward to the next session.” Florencio Garcia

“Just brilliant. ” Anna Davey

"I keep rotating among 6 of Abi's 5x15 series and obviously am a fan. Excellent in all respects." Randolph Harper

"It is a real treasure and a gift this course. Abi is an instructor who transmits balance, serenity and focus. I am very happy and grateful for it." Claus Chargoy

"Very clear and well done." Camille Wei's

"Very different from the other courses I've done so far in that it is very calm and relaxing (which is what it's supposed to be. ). I would recommend taking this course in the evenings before bed, or (if possible) mid-day to relief stress and calm down. I can also see this one being a good supplement to the other available courses." Anna-Sofia Myszka

What's inside

Learning objectives

Develop and harness the benefits of conscious breathing to enhance your focus and gain a greater sense of clarity.
Equip yourself with the tools to relax your central nervous system.
Improve your ease of movement and range of motion through increased body awareness.
Intuitively realign your body after extended periods of time at the office, gym, and any of your other daily activities.

Regain peace from overthinking, regrets and rumination.
Become aware of the sensations of stress and anxiety in your body.
Enhance your sleep quality.
Boost your energy.

Develop and harness the benefits of conscious breathing to enhance your focus and gain a greater sense of clarity.
Equip yourself with the tools to relax your central nervous system.
Improve your ease of movement and range of motion through increased body awareness.
Intuitively realign your body after extended periods of time at the office, gym, and any of your other daily activities.
Regain peace from overthinking, regrets and rumination.
Become aware of the sensations of stress and anxiety in your body.
Enhance your sleep quality.
Boost your energy.

Syllabus

Rest And Relaxation

In this sequence we’ll learn a calming breathing exercise and stretch muscles throughout the body to relieve tension and tightness.

In this sequence, we’ll cultivate a state of calm relaxation to quiet the mind and soothe the body.

In this sequence, we’ll release tension and tightness in the hips.

In this sequence, we’ll learn a new breathing technique to help us deal more capably with highly stressful events.

We’ll finish this gentle sequence with a calming body scan meditation to calm the mind and relax the body.

This gentle sequence is designed to release tension in the lower back.

In this sequence, we’ll learn a technique to develop concentration and self-awareness.

This gentle stretching sequence will induce a state of deep and profound relaxation.

This sequence stretches the muscles between the ribs allowing the lungs to expand and facilitate more effective breathing.

In this sequence, we’ll observe our posture and how it impacts the effectiveness of the respiratory system.

In this sequence, we’ll focus on the relationship between the flow of the breath and the movement of the spine.

This sequence is designed to release tightness - especially in the hips and hamstrings.

In this sequence, we’ll bend, flex and twist the spine to release tension and increase suppleness in the upper body.

In this gentle sequence, we’ll focus on moving the spine, deepening the breath and quieting the mind.

In this sequence, we’ll wring out tension through a series of gentle twists to refresh your body and mind.

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Combines breathing exercises, stretches, and body awareness techniques, which are known to trigger the relaxation response and lower stress levels

Poses are restorative and accessible, which makes this course suitable for beginners looking to explore yoga for stress reduction

Offers 15-minute sequences for 15 days, which makes it easy to incorporate into a busy schedule and maintain consistency

Aims to quiet the mind, release muscular tension, and trigger the relaxation response, which can help improve sleep quality

Focuses on improving ease of movement, range of motion, and body awareness, which can contribute to overall physical and mental well-being

Teaches techniques to become aware of the sensations of stress and anxiety in the body, which is a first step in managing these conditions

Reviews summary

Effective 15-minute yoga for stress relief

According to learners, this course is a highly effective tool for managing stress, primarily thanks to its convenient 15-minute daily sessions that are easy to integrate into busy schedules. Students frequently report feeling more relaxed, experiencing a calmer mind, and note that the exercises help in releasing physical tension. The instructor, Abi Carver, receives widespread praise for her soothing voice and calming presence, which significantly enhances the meditative aspect of the practice. While considered ideal and accessible for beginners seeking stress reduction, some more experienced practitioners find the content somewhat basic. Overall, it is seen as a valuable daily practice that delivers on its promise of promoting tranquility and well-being.

Very accessible for those new to yoga.

"The poses... should be accessible, even to beginners."

"Good for absolute beginners though."

"I have never done yoga before, and this course was a perfect introduction."

"It's okay, but maybe too basic for me. Good for absolute beginners though."

Helps relieve muscle tightness and aches.

"stretch muscles throughout the body to relieve tension and tightness."

"release tension and tightness in the hips."

"release tension in the lower back."

"wring out tension through a series of gentle twists"

"I felt physical relief from tension I didn't even realize I was holding."

Instructor's voice and presence are calming.

"The instructor has a very soothing voice."

"Abi is a fantastic teacher. Her calm presence is key."

"Abi is an instructor who transmits balance, serenity and focus."

"Her guidance is gentle yet effective, making each session a peaceful experience."

Easily fits into busy daily routines.

"I can easily fit the 15 minutes into my day."

"Perfect for my busy schedule."

"The 15 min format is genius for stress relief when you have little time."

"The bitesize segments are easy to integrate into my daily schedule, which is a huge plus for someone with limited free time."

Successfully reduces stress and promotes calm.

"It really helps me relax and feel less stressed."

"My mind and body feel very relaxed."

"I feel much calmer after just a few days."

"Really helps quiet my racing mind before bed."

"This course delivers exactly what it promises: stress relief in bite-sized sessions."

Content might be too simple for experienced yogis.

"It's okay, but maybe too basic for me."

"I wish some sessions were a bit longer or had more variety, but overall good."

"While effective for stress, those with a strong yoga background might find the poses very simple."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in 15 Minutes x 15 Days Yoga For Stress Relief with these activities:

Review 'Yoga for Stress Relief' by Kelly McGonigal

Show steps

Gain a deeper understanding of the science behind yoga and stress relief.

View Yoga for Pain Relief: Simple Practices to Calm... on Amazon

Show steps

Obtain a copy of 'Yoga for Stress Relief'.
Read the chapters on the science of stress and yoga.
Identify techniques that resonate with you.

Review Basic Anatomy and Physiology

Show steps

Strengthen your understanding of the body's systems and how yoga impacts them.

Browse courses on Anatomy and Physiology

Show steps

Review basic anatomical terms and concepts.
Focus on the musculoskeletal and nervous systems.
Understand how stress affects these systems.

Practice Diaphragmatic Breathing Exercises

Show steps

Master diaphragmatic breathing to enhance relaxation and reduce stress.

Show steps

Lie down comfortably and place one hand on your chest and the other on your abdomen.
Inhale slowly through your nose, allowing your abdomen to rise.
Exhale slowly through your mouth, contracting your abdominal muscles.
Repeat for 10-15 minutes daily.

Four other activities

Expand to see all activities and additional details

Show all seven activities

Journal Your Yoga Experience

Show steps

Reflect on your yoga practice and track your progress in managing stress.

Show steps

After each yoga session, write down how you feel physically and mentally.
Note any changes in your stress levels or mood.
Identify poses or techniques that are particularly helpful.

Review 'The Relaxation Response' by Herbert Benson

Show steps

Understand the scientific basis of the relaxation response and its connection to yoga.

View Melania on Amazon

Show steps

Obtain a copy of 'The Relaxation Response'.
Read the chapters on the physiology of stress and relaxation.
Compare the techniques described in the book to the yoga sequences in the course.

Explore Advanced Yoga Nidra Techniques

Show steps

Deepen your relaxation practice with advanced Yoga Nidra techniques.

Show steps

Search for online tutorials on Yoga Nidra.
Practice different Yoga Nidra scripts and visualizations.
Incorporate Yoga Nidra into your daily routine.

Share Your Yoga Knowledge

Show steps

Reinforce your learning by teaching yoga techniques to others.

Show steps

Offer to lead a short yoga session for friends or family.
Share your experiences and insights from the course.
Answer questions and provide guidance.

Career center

Learners who complete 15 Minutes x 15 Days Yoga For Stress Relief will develop knowledge and skills that may be useful to these careers:

Yoga Instructor

A Yoga Instructor guides individuals through yoga practices to improve their physical and mental well-being. This course can provide Yoga Instructors with valuable tools and techniques for stress relief. The course focuses on combining deep, diaphragmatic breathing, long, passive stretches, and body awareness techniques to trigger the relaxation response and lower levels of stress, which are all directly applicable to yoga instruction. Aspiring instructors can use this short yoga course to deepen their knowledge and create targeted stress-relief sessions for their students.

See salaries and explore the career path for Yoga Instructor

Mindfulness Coach

A Mindfulness Coach guides individuals in developing mindfulness practices to manage stress and improve mental well-being. This role strongly correlates with this course. The course's emphasis on calming the mind, releasing muscular tension, and triggering the relaxation response mirrors the core principles of mindfulness coaching. By understanding the specific techniques taught in the course, a Mindfulness Coach can enhance their ability to guide clients toward inner peace and stress reduction. This course can help a Mindfulness Coach better assist clients in regaining peace from overthinking, regrets, and rumination.

See salaries and explore the career path for Mindfulness Coach

Wellness Coordinator

A Wellness Coordinator develops and implements programs to promote employee health and well-being. This role focuses on reducing stress and improving overall wellness, aligning perfectly with the objectives of this course. A course on stress relief can help a Wellness Coordinator better understand and address the root causes of stress among employees. Deep diaphragmatic breathing, long, passive stretches, and body awareness techniques can be incorporated into wellness programs. A Wellness Coordinator can better support employees by understanding how to trigger the relaxation response and lower stress levels.

See salaries and explore the career path for Wellness Coordinator

Health Coach

A Health Coach works with clients to improve their overall health and well-being through lifestyle changes. This course may offer valuable insights into stress reduction techniques that a Health Coach can incorporate into their practice. By learning about the connection between breathing, muscle tension, and the relaxation response, a Health Coach can better guide clients in managing stress and improving their overall health. This course helps a Health Coach to improve their ease of movement and range of motion through increased body awareness.

See salaries and explore the career path for Health Coach

Corporate Trainer

A Corporate Trainer designs and delivers training programs for employees, often focusing on areas like stress management and well-being. This course may equip a Corporate Trainer with practical tools and techniques to incorporate into their training sessions. The course's emphasis on breathing exercises, stretching, and body awareness can provide trainees with tangible methods for managing stress. A Corporate Trainer can use the principles of the course to create a more effective and engaging stress management program for employees. The course helps to train the body to switch quickly from a state of perpetual crisis into one of calm and clarity.

See salaries and explore the career path for Corporate Trainer

Recreational Therapist

A Recreational Therapist uses recreational activities to improve the physical, mental, and emotional well-being of individuals. This course may give Recreational Therapists another approach to use with patients in managing stress through yoga. The course's emphasis on deep breathing, stretching, and relaxation techniques can be incorporated into therapeutic activities. By understanding how to trigger the relaxation response and lower stress levels, a Recreational Therapist can better assist their clients in achieving a sense of calm and well-being. The course also equips the mind to regain peace from overthinking.

See salaries and explore the career path for Recreational Therapist

Life Coach

A Life Coach guides individuals in achieving their personal and professional goals. This course may add tools to the skill set of a Life Coach, particularly in the area of stress management. The course's emphasis on calming the mind, releasing tension, and triggering the relaxation response can be valuable for clients seeking to reduce stress and improve their overall well-being. The course will also help Life Coaches to get a better understanding of the sensations of stress and anxiety in their body.

See salaries and explore the career path for Life Coach

Massage Therapist

A Massage Therapist provides therapeutic massage to relieve pain, reduce stress, and promote relaxation. This course may allow a Massage Therapist to learn more about the physiological effects of stress and relaxation techniques. The course highlights the connection between breathing, muscle tension, and the body's relaxation response, which informs a Massage Therapist's approach to treatment. Deep diaphragmatic breathing, long passive stretches and body awareness are used throughout the course.

See salaries and explore the career path for Massage Therapist

Physical Therapist

A Physical Therapist helps patients recover from injuries and illnesses through exercise and rehabilitation programs. While not a direct fit, this course may offer Physical Therapists insight into relaxation techniques that can complement their treatment plans. Understanding the connection between muscular tension, breathing, and the relaxation response can help a Physical Therapist address the stress component of physical recovery. This course is designed to release tightness, especially in the hips and hamstrings.

See salaries and explore the career path for Physical Therapist

Guidance Counselor

A Guidance Counselor supports students' academic, emotional, and social development. The course on stress relief may offer a Guidance Counselor practical tools for teaching students stress management techniques. The course's emphasis on breathing exercises, stretching, and relaxation can be valuable for helping students cope with academic pressures and personal challenges. The gentle sequence of the course is designed to release tension in the lower back.

See salaries and explore the career path for Guidance Counselor

Human Resources Specialist

A Human Resources Specialist may be involved in employee wellness programs and initiatives. This course may provide a Human Resources Specialist with a better understanding of stress management techniques that can be incorporated into workplace wellness programs. The course's emphasis on breathing exercises, stretching, and relaxation may offer simple methods that can be taught to employees. In particular, Human Resources will gain understanding of observing our posture and how it impacts the effectiveness of the respiratory system.

See salaries and explore the career path for Human Resources Specialist

Substance Abuse Counselor

A Substance Abuse Counselor works with individuals struggling with addiction. This course may provide these counselors with another modality to help those in recovery. The course's emphasis on calming the mind and releasing muscular tension can be especially helpful for individuals dealing with the stress and anxiety associated with addiction recovery. The course is designed to release tightness, especially in the hips and hamstrings.

See salaries and explore the career path for Substance Abuse Counselor

Social Worker

A Social Worker provides support and resources to individuals and families facing various challenges. This course may help a Social Worker understand the impact of stress on their clients' lives and how they can assist them in managing it. The course's emphasis on calming the mind, improving sleep, and reducing aches and pains can be particularly beneficial for clients dealing with stressful situations. The course also boosts the energy level.

See salaries and explore the career path for Social Worker

Registered Nurse

Registered Nurses provide direct patient care, administer medications, and educate patients and their families on health management. This course may give registered nurses insight into the benefits of relaxation techniques for patients. Understanding the connection between stress and physical health may help nurses provide more holistic care. In particular, the course will help nurses become aware of the sensations of stress and anxiety in their body.

See salaries and explore the career path for Registered Nurse

School Teacher

A School Teacher educates students in various subjects and grade levels. This course may allow a School Teacher to learn simple relaxation techniques that can be incorporated into the classroom to manage student stress and create a more calming learning environment. The course's emphasis on breathing exercises and body awareness can be useful for helping students focus and manage anxiety. The course sequences help to release tension and tightness in the hips.

See salaries and explore the career path for School Teacher

Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in 15 Minutes x 15 Days Yoga For Stress Relief.

Yoga for Pain Relief

Save

Provides a comprehensive overview of how yoga can be used to manage stress. It delves into the science behind the mind-body connection and offers practical yoga techniques for stress reduction. It serves as a valuable resource for understanding the physiological and psychological benefits of yoga, complementing the course's practical sequences.

Yoga for Pain Relief: Simple Practices to Calm Your...

Kindle Edition

15 Minutes x 15 Days Yoga For Stress Relief

What's inside

Learning objectives

Syllabus

Traffic lights

Save this course

Reviews summary

Effective 15-minute yoga for stress relief

Activities

Career center

Reading list

Share

Similar courses