Yoga For Self Care: 7 Yoga Fix Practices Under 15 Minutes

You don't have to find time for a full yoga practice to reap the benefits. Try one of these 7 yoga for self care practices for a targeted yoga fix!

You may be wondering, what exactly is yoga for self care? After all, isn’t all yoga self care? I admit, the phrase is a bit redundant. But I’m using it to differentiate between a standard full-length yoga session and what I’m sharing here – seven targeted yoga fix practices you can do in less than fifteen minutes.

Because sometimes, we don’t have the time or energy to give to a full yoga practice. In an ideal world, we could all wake before the sun and start our day with an hour of yoga. Supercharged and blissfully centered, we’d be prepared to face the day with poise and grace.

But we don’t live in an ideal world. We live in the real world. For many of us, that means fitting in an hour of yoga at any time of the day can be challenging. And on those days when we’re experiencing low mood, low energy levels, or other imbalances of our body-mind-spirit system, lack of motivation to practice can present an even bigger obstacle. Which is most unfortunate, because of course, that’s precisely when we need yoga self care the most!

Benefits Of Yoga For Self Care – Yoga Fix Practices

A quick yoga fix aimed at meeting specific goals offers a wonderful solution. You can fit it into any schedule. And, if you’re not exactly feeling it, you don’t have to summon a lot of motivation to do it. The beauty of these 7 practices is they’re not too strenuous, which means you can do them even when you’re tired or not feeling great physically. In fact, one of them targets PMS cramps. (If you’re like me, you may not feel up to a full yoga practice that week of the month.) They’re short, yet still pack a powerful punch. And once you’ve finished your targeted yoga for self care practice, you’ll undoubtedly find you’ve given yourself the following gifts:

  • You have more balanced energy (physically, mentally, and emotionally).
  • Your body feels better.
  • Your stress levels have dropped.
  • You’ve received a motivation boost not only for your yoga practice, but for everything else you need to do.
  • You have a more positive outlook.
  • You feel LOVED.

All of that in less than 15 minutes! It may sound too good to be true, but I’m not overstating it. These are powerful self care booster shots you can easily give yourself whenever you need them.

A Yoga For Self Care – Yoga Fix Doesn’t Require Much

Yoga For Self Care Yoga Fix doesn't require much.

To do your yoga for self care – yoga fix practice, you don’t have to put on special clothes. You don’t even have to pull out your yoga mat. All you need is a little space on the floor and clothing that won’t restrict your movement too much. And this is what makes it so easy to fit into your life, no matter what’s happening for you.

I usually do these targeted yoga quickies in my living room, bedroom, the back patio, or even our TV room. Wherever I happen to be when I get the notion, I just get on the floor and do it. For example, in the midst of an especially stressful work day, giving myself a short, self care yoga break can shift the whole dynamic of my day. Or in the evening, if I don’t want to take away from family time for a full yoga session, I can do some stretches right there in the TV room, while we’re all watching TV together. (I keep a yoga bolster in the room, because I do the two yoga fixes that require one in there often.) Sometimes, when my schedule’s jam-packed, I squeeze in a short sequence in my bedroom before getting in the shower.

The point is, when you don’t feel like you need to make a big production out of your yoga practice, it feels more accessible. Especially when you’re lacking motivation, time, or both. When you realize you need some TLC, all you have to do is stop, drop, and do yoga!

Depending on what you need on any given day, you can select one of the following 7 yoga for self care – yoga fix practices.

Self Care Yoga Fix: Your Morning Wake-Up Call

This one’s the quickest of them all. It takes less than five minutes, but it does SO much good in that little bit of time. In terms of wake-up power, it’s better than a cup of coffee. It can help you:

  • Boost energy, which can also increase motivation
  • Increase blood circulation
  • Strengthen muscles
  • Increase flexibility
  • Feel more centered, grounded, and inspired for your day
yoga for self care morning wake up call sun salutations

There are several variations of the Sun Salutation. You can do whichever one you prefer, but I’ve shared the classic one in the image above. It’s the shortest and simplest, and it does everything it needs to do. Complete 5 full cycles, starting at the top center (Prayer Pose) and moving clockwise to the right.

Self-Care Yoga Fix: The Energizer

This one takes a little longer. I practice fairly slowly – taking my time moving in and out of postures as I breathe deeply and fully – so it’s typically a 15-minute practice for me. Depending on your pace, it may be a little shorter or longer. At the end of it, you’ll feel energized, calm, and centered.


Of all the yoga for self care practices I’m sharing, this one delivers the biggest benefits. That’s because it can lift your mood and boost your energy, while also grounding any stressful or nervous energy you may have accumulated. If you’re feeling low, unmotivated, uninspired, or drained, this yoga fix can work wonders to restore your life energy in a short amount of time.

And that time aspect is a big part of what makes this practice so useful. Because when you’re lacking motivation and energy, the thought of doing a full yoga session can feel daunting. It can be really easy to say, I just don’t feel like it today. You may feel you don’t have the energy to do the very thing that can free up the flow of energy within you – yoga. But when you know it’s going to be a short-but-sweet practice, it makes it so much easier to choose to take care of yourself.

When To Do It

This energizer sequence helps restore energy after an especially taxing day, when you’re feeling emotionally burned-out, or any time you feel your energy’s been syphoned by something or someone.

yoga for self care energizing yoga fix practice

Yoga For Self Care – Energizing Sequence

After completing 5 classic Sun Salutations, hold each of the following postures for 5 full breaths. Hold Shoulder Stand a little longer, about 15-20 breaths.

  • Downward Dog
  • Pigeon Variations – Resting (folding forward) & Classic (upright); Both sides
  • Cobra Pose
  • Child Pose
  • Garland Pose
  • Seated Bound Angle
  • Bridge Pose
  • Shoulder Stand (10-20 breaths)
  • Knees To Chest
  • Happy Baby (Rock 5 x)
  • Savasana (Stay as long as you like, but at least a few minutes)

Self Care Yoga Fix: Grounding Anxiety & Nervous Energy

Whether you’ve had a crazy stressful day, you’re facing big uncertainty in your life, or you need to do something you’re anxious or scared about doing, sometimes you just need to ground yourself. If you’ve got a bunch of nervous energy buzzing in your body, and/or you can’t get your mind to stop offering up worrisome thoughts, try this quick yoga fix for grounding. Focus on deep, steady breathing as you do it. Use the power of your breath, combined with these targeted yoga poses, to dis-charge and steady your nervous system.

yoga for self care grounding yoga fix

Yoga For Self Care: Grounding Yoga Fix

Hold each of the following poses for 5 full breaths (or longer, if you like). Extend your exhale a little longer than your inhale.

  • Pigeon Pose Variations: Resting (folding forward) & Classic (upright); both sides
  • Child Pose
  • Garland Pose
  • Seated Bound Angle
  • Bridge Pose
  • Knees To Chest
  • Savasana (stay as long as you like, but at least for a few minutes)

It can be helpful to repeat a comforting affirmation – inwardly or aloud – as you hold your postures. For example:

  • I am here. I am now. I am safe.
  • I know the Universe (God, Source, Creator, etc.) always has my back.
  • I have what it takes to survive (do this, find a solution, succeed, etc.) inside me.
  • I am strong. I am resilient. I’ve got this.

Or find another affirmation that fits your unique situation just right. The key is to remind yourself of your inner strength and capacity to persevere.

Yoga For Self Care: Relax/Sleep/ Destress

This one’s my favorite, for two reasons. First, it’s super easy, as it involves only two postures that perfectly complement each other. Second – and more importantly – it makes my whole body-mind-spirit system feel like it’s just taken a big, relaxing sigh of relief.

It requires a bolster. If you don’t have one, you can find one here at a good price (no affiliation). I’ve had mine for many years, and it shows no sign of wear or tear. Given how incredible yoga poses feel when supported by a bolster, this is a worthy investment.

The two poses used in this relaxation yoga fix are restorative yoga postures. Which means you hold them for a good long while, allowing your body to fully release into the support of your bolster.

Benefits & When To Do It

You can do this practice whenever you feel like giving yourself a self-loving treat. However, it’s especially good for helping you unwind at the end of a stressful or long day. It promotes sleep – both being able to fall asleep more easily and getting a more restful night’s sleep. You’ll find it gives a wonderful stretch to your spine, the front side of your body, and your hips. That opening all along the front of your body can counteract extended time spent hunching over your desk or computer. As you rest into each posture, you’ll feel all tension melting away from your body.

I can’t say enough good things about this yoga for self care combo. You truly have to feel it yourself to get it.

Reclining Bound Angle

Yoga for relaxation and destressing, reclining bound angle.

Supported Child Pose

Supported Child Pose Yoga Fix for relaxation and destressing.

Self Care Yoga Fix: PMS Cramps

This one’s for the ladies. You know that pain and bloated feeling you get on the days leading up to and/or the first day or two of your menstrual cycle? This self care yoga fix can give you some relief!

I’ve been doing this practice for many years now. And honestly, I don’t know how I got through without it all those years before I discovered it. I feel my cramps most distinctively in my low back. Add to that the bloating and lowered energy levels, and I typically don’t feel up to regular yoga sessions for the two days leading up to and after the start of my period. However, this combo takes the pressure off my back and calms any spasms. Requiring no physical exertion, it’s gently soothing and always drops my discomfort levels to a mild nuisance.

But it doesn’t just ease my physical discomfort. It also facilitates a self-compassionate letting-go of any emotional stuff that might be surfacing. I don’t know about you, but my menstrual cycle often leads me through a process of shedding more than what’s no longer useful to my body. It can bring emotional baggage to the forefront, allowing me to acknowledge and release it. This yoga practice feels kind and loving in the midst of that process – like it’s honoring all that’s happening in my body, heart, and mind. Because it’s a restorative practice, it naturally calms, relaxes, and balances my whole body-mind-spirit system.

This yoga for self care PMS Sequence eases discomfort from cramps and feels wonderfully supportive of your body, heart, and mind.

Self Care Yoga Fix For PMS Cramps

Hold each pose long enough to fully release and relax into the support of your bolster. About three minutes, or longer if you like. Breathe deeply and fully, releasing your belly to the movement of your breath.

  • Reclining Bound Angle
  • Forward Bend
  • Wide Angle Seated Forward Bend
  • Spinal Twist
  • Child Pose

Yoga For Self Care – The Meditation Prep

The physical poses we practice in yoga are designed to prepare our body, nervous system, and mind for prolonged meditation practice. They give us the muscle strength and flexibility we need to keep good posture and prevent discomfort while meditating. And combined with breath practices, they tone our nervous system to facilitate inner stillness. It’s ideal to do yoga prior to meditating, because it lessens or eliminates the obstacles our body and mind tend to present in our meditation practice.

However, we don’t always have time to do a full yoga session before meditating. We may have just thirty minutes to spare. Should we do yoga or meditate? With this self care yoga fix, you can do both! It’s a short practice that targets some key benefits:

  • Wakes up your whole system, so you’re less likely to feel drowsy in meditation
  • Calms and steadies your nervous system
  • Encourages good spinal alignment and upright posture
  • Opens your hips to prevent discomfort from prolonged sitting
  • Facilitates connecting to present moment awareness through your body
Self Care Yoga Fix Meditation Prep

Self Care Yoga Fix: Meditation Prep

After completing 5 classic Sun Salutations, hold each of the following postures for 5 breaths. Hold Shoulder Stand a little longer, about 15-20 breaths.

  • Triangle Pose
  • Revolved Triangle Pose
  • Boat Pose
  • Locust Pose
  • Cobra Pose
  • Child Pose
  • Seated Bound Angle
  • Shoulder Stand
  • Knees To Chest
  • Savasana (Stay as long as you like, but at least a few minutes)

Yoga For Self Care: The All-Over Toning Yoga Fix

This quick yoga fix for all-over toning is the most strenuous of all the yoga for self care practices I’m sharing today. While it focuses on strengthening and invigorating your body, it offers some good spinal stretches to help tone your nervous system as well. And while it incorporates the most yoga poses, it still should take only about 15 minutes to complete.

The toning sequence is perfect for those days when you don’t have a lot of time, but you want to practice good self care by maintaining your strength. It can also be used as a short strengthening session on days when you’ve chosen to devote your exercise time to more aerobic activities. For example, I like to go hiking twice a week. On the days I hike, I don’t do a full yoga session. But this short practice gives me some strength training and stretching, without taking a lot of extra time.

As with all yoga practices, this sequence steadies your nervous system, helping you feel calmer and more connected to your inner strength. With all the warrior poses and core strengthening, it can connect you to your inner fighter, helping you to stand tall and feel confident and resilient when you need to face a challenge.

Yoga for self care, the all over toning yoga fix

Yoga For Self Care: All-Over Toning Yoga Fix

After completing 5 classic Sun Salutations, hold each of the following poses for 5 full breaths.

  • Warrior 1 Pose
  • Warrior 3 Pose
  • Warrior 2 Pose
  • Eagle Pose
  • Downward Dog
  • Plank Pose
  • Locust Pose
  • Cobra Pose
  • Child Pose
  • Boat Pose (3-5 X)
  • Bridge Pose
  • Knees To Chest
  • Savasana (Stay as long as you like, but at least a few minutes)

Closing Thoughts…

Of course, to reap all the rich benefits yoga has to offer us, it’s best to maintain a regular practice that takes us through the full arc of a well-balanced yoga session. One that fully strengthens, stretches, opens, and compresses all the different parts of our body. And one that trains our body and mind in finding balance, steadiness, and harmony as we move through the limbs of yoga – from asana to samadhi.

But it’s not an all-or-nothing thing. We don’t have to skip yoga altogether just because we don’t have time for the full experience. These little yoga fixes for self care help us stay connected to our practice. They maintain and reinforce the progress we make when we do have time for a more holistic session. And, they just plain feel good!

I hope you’ve found at least one yoga fix you can use. And if you’re looking for a full-length yoga practice that’s well-balanced, try my all-time favorite, gentle flow yoga sequence.

May your practice serve your growth and bring you comfort when you need it.


Author: Rose Hahn

Rose Hahn's passion for inspiring intentional wellness has evolved over the past 20 years from a personal practice, to working as a yoga teacher and yoga therapist, to founding the first neuroscience and mindfulness-based addiction treatment center in Texas with her husband. Currently, her energy is focused on her wellness blog, an upcoming book, and her yoga/music/arts event production company.

2 thoughts

  1. OMG! I love these sequences so much! I’m gonna pin it, save it and send my friends over to see it, too!

    1. Oh that’s wonderful to hear! I’m so happy you appreciated them. And thank you for sharing them with your friends too. Have a beautiful weekend, Natalia! 😊💜

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