Just 10 minutes a day: Deepika Padukone's trainer shares 5 at-home Pilates exercises to lift your mood

Let’s be honest, stress has become part of our daily routine, whether we like it or not. From endless to-do lists to constant phone notifications, it's easy to feel mentally drained even before the day ends. The result? Stiff shoulders, shallow breathing, low energy, and a racing mind. But what if you could press pause and reset, in just 10 minutes? That’s exactly what celebrity fitness trainer Yasmin Karachiwala, who works with stars like Deepika Padukone, Katrina Kaif and Alia Bhatt, recommends.

She is known for her simple and effective workout methods, Yasmin swears by a short routine of five exercises you can do right at home. You don’t need fancy equipment or a lot of space, just your body, a mat, and a few quiet minutes.

5 easy Pilates exercises for stress relief

These exercises are designed not just to stretch and move the body but to calm the mind, improve posture, and boost your mood. Whether you’re feeling anxious after a long workday or just need a mental refresh, this quick workout might be the perfect solution.


Articulated Bridge – For Lower Back Relief and Mental Calm
Sitting for long hours can leave your lower back feeling tight and sore. The articulated bridge is a gentle way to release that tension. How it helps: This movement improves spinal flexibility and encourages deep, steady breathing, both of which help you relax.

Try this: Lie on your back with your knees bent. Slowly lift your hips up, one vertebra at a time. Hold briefly, then lower down with control.


Seated Spinal Twist – For Detox and Clarity
Twisting is more than just a stretch, it’s also great for digestion and mental focus. How it helps: A simple seated twist relieves back tension and massages internal organs, helping to release emotional stress that often shows up in the body.

Try this: Sit with your spine tall, either cross-legged or on a chair. Gently twist your torso to one side, hold, then switch.

Rolling Like a Ball – For Releasing Tension
This Pilates exercise may look easy, but it packs a punch when it comes to stress relief. How it helps: Rolling stimulates the spine and improves circulation. It’s also a great way to shake off physical and mental heaviness.

Try this: Sit with knees bent, feet together. Hug your shins and roll back onto your spine, then roll up again using your core.

Mermaid Stretch – For Better Breathing
This calming side stretch opens the chest and lungs, perfect for those who feel tightness due to stress or poor posture. How it helps: It encourages deep breathing, which reduces anxiety and helps the nervous system settle down.

Try this: Sit with legs folded to one side. Reach one arm overhead and lean sideways. Breathe deeply and switch sides.

Swan Pose – For Chest and Shoulder Release
If you spend all day hunched over your laptop or phone, this one’s for you. How it helps: The swan pose opens the front body, improves posture, and helps you breathe more freely — all of which can instantly improve how you feel.

Try this: Lie on your stomach, hands under your shoulders. Gently lift your chest without locking your elbows. Hold, then slowly lower down.


The best part? You don’t need a gym or even 30 minutes. These five movements can be done in just 10 minutes, you just need a mat. They’re not about burning calories, they’re about reconnecting with your body, slowing down your thoughts, and giving yourself a short break from the noise.

So the next time you’re overwhelmed or simply want to lift your mood, remember Deepika Padukone’s trainer’s advice, move a little, breathe a lot, and let your body guide you back to calm.