Ten Asana Sequence to Decrease Anxiety

This practice is designed to give you a little break in your day. Just 10 minutes to relax and bring your awareness into the quietness within you that is always present and always calm. Inhale and exhale deeply but comfortably through your nose throughout each pose. If possible, be barefoot and wear loose, stretchy clothing.

Let this be playful, light, and calming.

1. Sukhasana - Seated Easy Pose

Sit comfortably Cross your legs. Let your hands rest on your thighs, palms up, torso lifted. Feel your length and stability.

2. Cat/Cow

Come to all fours. On the inhale, lift your face, sway your back, relax your tummy to the floor and lift your tail. On the exhale, curl your face towards your thighs and arch your back like a cat. Move back and forth with breath.

3. Balasana - Baby Pose

Kneel. Push your hips towards your heels. Let your chest and forehead fall to the floor. Rest your arms along your sides. Breathe deeply. This is extremely calming and helps lower elevated blood pressure.

4. Adho Mukha Svanasana- Downward Facing Dog

Plant your palms on the floor and push your bottom up toward the ceiling. Stretch from heels to hips and from crown of head to tailbone. Relax your shoulders and ears away from your neck. Relax your neck and head. Breathe.

5. Uttanasana - Hanging Forward Bend

Walk your hands back towards your feet. Bend your knees to make your hamstrings comfortable. Let your hands and arms hang limp. Each exhale lets you relax further.

6. Tadasana - Mountain

Place your feet next to each other big toes touching. Firm your thighs and knees, push your legbones into the backs of your legs. Lift yourself tall, drawing your tailbone in and your tummy in and up. Expand your ribs. Lift your heart. Level your chin. Let your arms hang straight down next to your legs. Breathe and feel your stability.

7. Baddha Konasana - Seated Bound Angle/Butterfly

Come sitting. Place the soles of your feet together. Cup your feet with your hands. Let your knees open to the sides. Feel the stretch and opening of your hips, a place where much tension and anxiety is stored.

8. Dandasana - Staff

Straighten your legs in front of you. Activate your feet. Place your palms or fingertips on the floor next to your hips. Push out through the soles of your feet while also straightening your spine and lengthening upward. Don't push too hard, just gently extend with breath. Let your shoulders be relaxed and rolled down away from ears. Draw your navel in.

9. Knees to Chest

Lay on your back. Bend your legs and pull your knees into your chest. Breathe. Contract your abs gently and feel your low back relax (and strengthen) with each exhale.

10. Setu Bandhasana- Bridge

Drop the soles of your feet to the floor, about 6 inches away from your butt, knees toward the ceiling. Bring your arms along your sides, palms down. On an inhale, peel your tailbone and spine away from the floor. Hold it and breathe, continuing to lift the hips and arch the back. Let your chin tuck toward your heart, your heart reach for your chin. This is a mild inversion and excellent stimulation for the thyroid and brain.

To Finish - Savasana - Corpse

Stretch out your legs and arms. Rest comfortably on your back with space between your legs and in your armpits. Feel the floor supporting you. Feel yourself sinking into trust and calm and relaxation with each exhale. The back of your heart, the back of your head and the roof of your mouth relax. The calm within you is here whenever you choose to come back to it.

Namaste