Yoga for anxiety is an excellent way to learn how to manage anxiousness through the practice of yoga. This sequence is designed to help those who suffer find ways to help calm the busy thoughts and move into deep relaxation state. Practice daily to teach the mind consistently how to relax and start from the beginning as each pose has a certain effect and when done in order is the ultimate pose….Relaxation!  

It’s also recommended to learn the poses under the guidance of a skilled Teacher for learning “how to” do the poses best for your body and alignment cues. You can also use the book written by B.K.S. Iyengar, Yoga, the path to holistic health. It’s what my students practice at home with as a guide. Dina, Owner of ZOE, specializes in yoga for anxiety. Please feel free to inquire about private sessions via email. Happy exploring the amazing body in practice! 

1. Supta Tadasana: Supine Mountain Pose

This Pose helps to lengthen the trunk and open the armpits. Keep the chest lifted. 

2. Supported Uttanasana: Supported Forward Fold (2 variation )

This pose quiets the mind and calms the body 

3. Prasarita Padottanasana/ Wide Leg forward Fold head supported 

This pose also helps to quiet the mind and calm the body. Make sure the head is supported. 

4. Utthita Trikonasana/Extended Triange Pose (foot at the wall)

5. Dwi Pada Viparita Dandasana: 2 foot inverted staff pose with cross bolsters 

This pose counts as an inversion which brings blood to the brain, nourishing it, and opens the front body which helps release anxiety. Keep the outer upper thighs rolling in, thighs pressing towards the ground, heels pressing into the wall. Let the abdomen totally soften and relax. Stay 3-5 minutes. 

6. Adho Mukha Virasana/Downward facing child’s pose with bolster and blanket support. 

A powerful pose to allow you to breathe into the back  body. Breathe and allow the muscles of the back to relax. Stay 3 minutes. 

7. Upavista Konasana/Wide Angle seated pose

Opens and strengthens the arms and chest while grounding the legs. Stay 3 minutes. Breathe evenly and softly. Don’t create tension from breathing. 

8. Viparita Karani/ Legs against the grain pose

A heavenly inversion that will calm you even on the most challenging days. Being upside down brings emotional balance and clarity. Stay for 5-10 minutes. Omit this pose when menstrating. 

9. Supposed Savasana/Corpse pose

This is where it all comes together for deep relaxation and cellular infusion of the sequence. Savasana is one of the most important pose, as it allows us to learn to be still and consciously relax. Do not skip it! Use a bolster and tri-folded blanket for the head. Stay 10-20 min.