Gentle, beginner-friendly practices to calm your mind and body
Our most popular stress-relief sequence combines gentle movement with deep breathing to release tension throughout the entire body. Perfect for beginners seeking comprehensive stress management.
Duration: 25 minutes | Level: Beginner
Learn MoreFind the perfect practice for your stress relief needs
Focus: Energy & Centering
Start your day with this gentle awakening sequence designed to center your mind and prepare for the day with calm, focused energy.
Benefits: Reduces morning anxiety, creates mental clarity, establishes a positive tone for the day
View SequenceFocus: Tension Release
A quick sequence you can do at your desk to release tension from your shoulders, neck, and back during a busy workday.
Benefits: Relieves upper body tension, reduces eye strain, improves circulation, refreshes mental focus
View SequenceFocus: Deep Relaxation
A calming practice designed to release the day's stress and prepare your body and mind for restful sleep.
Benefits: Promotes better sleep, releases accumulated tension, quiets an active mind, transitions from day to night
View SequenceFocus: Anxiety Reduction
A quick breathing practice you can do anywhere when feeling overwhelmed or anxious. No movement required.
Benefits: Immediate stress reduction, lowers heart rate, activates relaxation response, mental clarity
View SequenceFocus: Complete Stress Relief
Our most comprehensive stress-relief sequence targets tension throughout the entire body while calming the mind.
Benefits: Full-body tension release, improved mind-body connection, deep relaxation, restored energy
View SequenceFocus: Mental Clarity
A mindful sequence combining simple movements with meditation techniques to quiet mental chatter.
Benefits: Reduces overthinking, increases present moment awareness, calms the nervous system
View SequenceSimple guidance for your stress relief practice
Browse our collection and choose a sequence that matches your current needs, available time, and energy level. Filter by time of day, focus area, or specific benefits.
Create a comfortable environment with minimal distractions. All you need is enough space for a yoga mat or blanket. Optional props are suggested, but never required.
Each sequence includes clear, step-by-step instructions with modifications for all levels. Move at your own pace, focusing on how the practice feels rather than how it looks.
Experiences from fellow beginners using our sequences
I've tried yoga apps before but always felt lost. Narvolina's sequences feel different—they're truly designed for beginners. The breathing reset has become my go-to stress management tool during hectic workdays.
The Evening Unwinding Flow has transformed my sleep quality. After struggling with insomnia for years, I finally have a reliable way to signal to my body that it's time to relax and rest.
Common questions about our yoga sequences
No special equipment is required. While a yoga mat provides ideal cushioning and grip, a soft carpet or blanket works well for beginners. Optional props like blocks or bolsters are suggested for deeper comfort but never necessary.
Absolutely! Our sequences are specifically designed for people of all flexibility levels. We offer modifications for every pose, and our approach emphasizes feeling over form—you'll never be asked to force your body into uncomfortable positions.
Even practicing once or twice a week can provide noticeable benefits. However, for optimal stress management, we recommend short daily practices (5-15 minutes) rather than occasional longer sessions. Consistency matters more than duration.
Yes! Many community members create custom routines by combining sequences. For example, the Morning Calm paired with the 5-Minute Breathing Reset makes a complete morning practice. We recommend keeping combined sessions under 45 minutes for beginners.
Our team can recommend the perfect practice for your specific stress relief needs
Get Personalized Recommendations