Short Yoga Flow to Combat Anxiety
Welcome to our guide on using yoga to ease anxiety. In this post, we'll introduce you to a short yoga flow designed specifically for those struggling with anxiety. We'll explore the benefits of yoga and mindfulness for managing anxiety, delve into the poses that make up the flow, and provide tips for incorporating mindfulness into your daily life.
Understanding Anxiety
Anxiety is a common mental health condition characterized by feelings of worry, fear, or unease. It can manifest in physical symptoms such as increased heart rate, muscle tension, and difficulty concentrating. Anxiety can have a significant impact on daily life, affecting relationships, work, and overall well-being. It's essential to address anxiety and seek support to manage its effects effectively.
Yoga and Mindfulness for Anxiety Relief
Yoga and mindfulness practices offer powerful tools for managing anxiety and promoting relaxation. By combining gentle movement with focused attention on the breath and body, yoga can help reduce stress and calm the mind. Mindfulness practices encourage present-moment awareness, allowing individuals to observe their thoughts and emotions without judgment. This awareness can help break the cycle of anxious thoughts and cultivate a sense of inner peace.
Short Yoga Flow for Anxiety Relief
As someone who has suffered from anxiety almost all their life, I’ve created a short flow that helps me relax and reset when I need it the most. The flow is designed to be practiced with the minimum effort. I know that energy and motivation are big challenges when anxiety is taking over. I prefer to do this in bed but you can practice anywhere.
Constructive Rest Pose - Savasana Variation (Bent Legs)
Lie down comfortably with arms by your sides and palms facing up
Bring awareness to your breath and set your intention for the practice
Hold for a few breaths, allowing yourself to relax and release tension
Full Body Stretch Pose (Supta Utthita Tadasana)
Reach arms overhead and extend legs long
Feel the stretch through your entire body, lengthening from fingertips to toes
Hold for several breaths, breathing deeply into the stretch
Reclined Wrists and Ankles Rotations (Supta Hastamula Gulfa Ghurnana)
Lift arms and legs to the ceiling and gently rotate wrists and ankles
Release tension in wrists and ankles, breathing deeply throughout
Banana Pose
Lower legs to one side while extending arms overhead
Feel the stretch along the side of the body, releasing tension in the hips and spine
Hold for several breaths, enjoying the gentle stretch
Reverse Pigeon Pose (Sucirandhrasana)
Bend knees and cross one ankle over the opposite knee
Hug the knee towards the chest, feeling a deep stretch in the hip and glute
Hold for several breaths, then switch sides
Supported Bridge Pose (Setu bandha Sarvangasana with Sacrum Block)
Place a block, blanket, or pillow under the sacrum and lift hips towards the ceiling
Feel the gentle opening in the hips and spine, supported by the block
Hold for several breaths, allowing yourself to relax into the pose
Supine Windshield Wiper Twist Pose (Supta Parivrtta Sucirandhrasana Variation)
Lower legs to one side while keeping shoulders grounded
Feel the twist through the spine, releasing tension and promoting relaxation
Hold for several breaths, then switch sides
Happy Baby Pose ( Ananda Balasana)
Hug knees towards the chest and grab the outer edges of the feet
Open knees wide towards the armpits, feeling a gentle stretch in the hips
Rock gently from side to side if desired, breathing deeply into the stretch
Corpse Pose (Savasana)
Transition to lying flat on your back with arms by your sides
Close your eyes and focus on your breath, allowing your body to fully relax. This is a great time to revisit your intention.
Hold for as long as desired, soaking in the benefits of your practice
Practicing Mindfulness During the Flow
Throughout the flow, focus on cultivating mindfulness by staying present and aware of your breath and body. Use your breath as an anchor to bring you back to the present moment whenever you feel overwhelmed or distracted. By practicing mindfulness during your yoga practice, you can enhance the benefits of each pose and cultivate a greater sense of calm and relaxation.
Additional Tips for Managing Anxiety
In addition to yoga and mindfulness practices, there are several lifestyle tips that can help manage anxiety. These include maintaining a healthy diet, getting regular exercise, practicing self-care, and seeking professional support if needed. When incorporating these strategies into your daily routine, you can create a holistic approach to managing anxiety and promoting overall well-being. However, I want to clearify that these aren’t a substitution for your medications nor existing treatment.
And Remember
Yoga offers a powerful tool for managing anxiety and promoting relaxation. By practicing the short yoga flow outlined in this post regularly, you can release tension, calm the mind, and cultivate a greater sense of peace and ease. Remember to prioritize self-care and make time for your practice, knowing that you're taking proactive steps toward managing your anxiety and nurturing your mental health.
Practice with me
Below, you'll find the short yoga flow embedded for your convenience. I’ve created the practice with tummee.com. Make sure you save the link to have it accessible moving forward. Once you are on the program page, choose to show cues, or hit play to be guided completely throughout the practice. May this practice bring you peace, tranquility, and a sense of well-being.
