{"id":146768,"date":"2021-08-26T21:40:10","date_gmt":"2021-08-26T21:40:10","guid":{"rendered":"https:\/\/effectsofanxiety.net\/archives\/146768"},"modified":"2021-08-26T21:40:10","modified_gmt":"2021-08-26T21:40:10","slug":"yoga-for-anxiety-and-stress-2","status":"publish","type":"post","link":"https:\/\/effectsofanxiety.net\/archives\/146768","title":{"rendered":"Yoga For Anxiety and Stress"},"content":{"rendered":"– Hey guys, welcome to Yoga with Adriene. I'm Adriene, and today we\nhave a sequence for anxiety. So this practice is awesome for when you're feeling stressed out, or maybe you're feeling a little anxious, maybe a little panic attacky, or you just need to\nmove from the darkness, into the light. Hop on the mat and let's get started.

Alrighty, let's begin with\na nice, comfortable seat. Sit up nice and tall. And arrive here now. You've started the video, you're here, the hard part is over. Let's begin with the breath. Inhale. As you breathe in, draw the\nshoulders up to the ears. As you breathe out,\ndraw the shoulders down away from the ears. Good. As you breathe in, squeeze and lift. As you breathe out, drop, create space. Couple more times. Inhale, find what feels good here. And exhale, create space. One more time. Inhale, squeeze to the max. And exhale, create space. Awesome, take your right ear\nover your right shoulder, breathe, ground down through the elbows. Lift it back to center,\nand to the other side. Left ear over left shoulder. Draw down through the elbows. Great, bringing it back to center. And we're gonna come into\na little moodra here as we prepare for alternate\nnostril breathing. So this is my number one,\nif you don't have time for the whole video, at least have time for this Pranayama technique,\nwhich I really do think is like a magic elixir.

For when I'm feeling anxious, if you ever feel like you are in kind of a panic attack\nmoment, or anything like that, or you just need to\nde-stress, balance out. This is the one for you, my friends. So, we're gonna take the\nkind of hang loose sign here, it's kind of like this, and\nwe're just gonna bring it to the ring finger and the thumb. See, bring the two peace fingers in. Or, if that's difficult\nfor you, you can also do your middle finger and your thumb. So, you have your thumb,\nand an extra finger here. And we have a whole video on\nalternate nostril breathing, so if you're new to this and you want to go ahead and learn the technique first, you can pause it and click on that.

Open it up in another window,\nand it's really lovely. Um, but to honor your time, we're just gonna hop right in so you can practice this regularly. So, thumb's gonna come\nto the right nostril. Sit up nice and tall and breathe in through the left nostril. Keep the shoulders relaxed,\nas you pause at the top, we switch, covering the left nostril, breathing out through the right nostril. Inhale in through the right nostril. Always holding, pausing\nat the top to switch. Exhale out through the left nostril. Inhale in. Alternating at the top, exhale. Inhale. And alternating at the top, exhale. Keep it going. Nice and easy, smooth breaths. Again, alternating at the top. After a little bit of experiment, you find a rhythm that works good for you. A hand moodra that works good for you. And even it out here, really come in.

And gently release both hands down. Take a deep breath in\nthrough both nostrils. And out through both nostrils. Slowly open the eyes. Amazing, and notice how you feel. Great. From here we're gonna\nmove on to all fours, but take this sense, whatever\nthe breath did to you, maybe nothing, but just take one thing and add it on the rights, we're\nstaying present in the moment, but we're kind of allowing\nourself to change the course of things, right? Trying to let go of the stress. The anxiety in the body. That breath's so lovely\nfor the nervous system, so keep it soft and easy as\nyou come to all fours here, my sweet friends.

Be kind to yourself. And we'll move into a little Cat-Cow. Should feel awesome. We've already connected the brain. And the breath. And the alternate nostril\nbreathing, Nadi Shodhana. It's a purifying breath. So keep nice, long\nsmooth deep breaths here, as you now begin to integrate the spine, which is also connected to the brain. So when the brain is a mess, it is so beneficial to do spinal work. Even something as simple\nand delicious as Cat-Cow. Awesome, from here, I'm\ngonna curl the toes under, walk the palms slightly forward. Nice and easy, inhale in, on an exhale, lift the hips Downward-Facing Dog. So connect to your strength here, but keep a softness.

Press into the palms,\ntake care of the wrists, bend the knees. Inhale in. Exhale lowering back down. Awesome. Press into the tops of the feet, walk the wrists back\nunderneath the shoulders. Then inhale, keep the right\npalm where it is here, and we're gonna open\nthe left fingertips out. So just go as far as you\ncan before you feel… a pinch in the back body. Opening, inhale. Exhale, left palm down,\nright fingertips reach up, so it might not be all\nthe way here is what I'm trying to say, it might\njust be here, even here, as you inhale. Open up through the chest. Exhale. Again, to the left, inhale,\npress away from your yoga mat. Exhale, press into the tops of the feet. Inhale. And exhale. And one more time. Long in the neck. Synchronizing with the breath. Super awesome.

All right. Walk the knees together,\ntake a Child's Pose here, go ahead and keep the\nfingertips reaching out long those, stretching to the side body. Knees are together though, and we bow the forehead. Rest your heart. Slowly we're gonna walk\nthe palms over towards the right, excuse me,\nleft edge of your mat. And the right hand's gonna come over to kiss the left hand. So maybe they come one\non top of each other. Breathe into the right\nshoulder, the right side body. Pull back gently with\nthe right hip crease, and breathe deeply. And now through center. And to the right, right palm\nto the right edge of your mat. Left palm comes and hops\non top of the right, and we breathe here,\nforehead grounding down, and reaching down. Stick with your breath my friends, I know the mind is powerful,\nbut so is your breath. Come back to center. Inhale, lifts you up. Exhale, curl the toes\nunder, Downward-Facing Dog. Okay, time for a cleanser. We need to inhale in through the nose. Exhale out through the mouth. Inhale in through the nose.

Exhale out through the mouth. One more, don't be shy. Beauty of home practice. Lion's Breath. Great, drop the left heel, lift the right leg up high, inhale. Exhale, step it up into a nice Low Lunge. Prepping for Warrior 2. Take your time getting there. We'll pivot on the back foot. Keep the front knee bent. When you're ready, rise up strong. Find strong footing here\ntoday, super important that you ground through all\nfour corners of the feet. Press into the ninth\nedge of that back foot, and charge the left of your thigh. Reach the right fingertips, really reach. Left fingertips back, really reach. Really deep here. Send energy out in all directions. Left to right, down to the Earth, and lift and lengthen\nup through the crown.

Big breath in here. Big breath out, draw your shoulders down. Pull the pinkies back. Great, and keep the front\nknee bent here for now, as you reach the right fingertips forward. Up and back, Peaceful Warrior here. Keep the front knee bent. Now hug the low ribs in. Just a hair, sorry, had an itch, and then we're gonna inhale. Straighten leg, front leg. Exhale, bend. Inhale, reach. Exhale, bend. One more, inhale reach. Exhale, bend. This time, continue the\njourney all the way down, extended side angle. Right fingertips to the Earth. Left fingertips towards the sky. Can also be here on the top of the thigh. Breathe deep, inhale in. Long exhale out. Inhale. And exhale. Stick with your breath. One more time, inhale in. And exhale, bringing the\nleft fingertips down. We'll pivot back to our Lunge. Clamp the palm, step it back to Plank, you can move through a Vinyasa here, if you like, or send it\nstraight to Downward-Facing Dog. Meld your heart back.

Send your hips up high. Press into the palms, especially\nthe index finger and thumb. And we'll drop the right\nheel down and inhale, lift the left leg up. Exhale, step it up into your Lunge. Warrior 2. So take a second getting there. All right, it's really\nabout the sensation today. And about the journey. And so take your time as you arrive. Your strong, grounded,beautiful Warrior 2. So a little work on the feet. Goes a long way. Then connect to the energetic body. Tailbone down. Front body lifts. Reach both directions. Up, ground down. Big breath in. So good for the body here,\nfull body experience. Energy radiating. Then keep the front knee bent my friends, best you can. And send the left fingertips\nforward, up, and back. As you can see, my right\nhand's coming around, it can stay in the small of the back here, or reach around to the top\nof the left hip crease. Keep the front knee bent as you inhale. And exhale. Now here we go, inhale,\nstraightening through the front leg. Inhale, extend energy out\nthrough the left fingertips.

Exhale. Sink deep. Stay strong in your back leg. Inhale, extend, And exhale, sink deep. Ooh, nice, you got it. Inhale one last time. And exhale, continue this journey, meld it all the way down into your extended side angle. Lean back everyone. Remember, we can always be here. Big breaths. Strong connection to the Earth. One more breath here, you got it. Then slowly, right fingertips\nfloat down to meet the left.

We come back to our Lunge. We plant the palms. Again, you can move\nthrough a Vinyasa here, or you can send it straight\nto Downward-Facing Dog. And Down Dog, back to\nthat cleansing breath. Take a big inhale, in\nthrough the nostrils. And exhale out through the mouth. Great, drop the left heel,\nlift the right leg up high. This time, come to Warrior\n1, nice and strong. Reach the fingertips up high, press into the outer\nedge of the back foot. Then inhale and look up. Exhale,rain your fingertips down. Stay strong in your front leg. Hug energy into the\nmid-line here for stability. And step back a little bit here, so, draw the knuckles down and away, and as you inhale in, find that lift in the heart extension through the crown.

As you exhale, lift your left heel up. Stay soft and bent in the front knee. And we're gonna play\nwith a little Warrior 3. So you might just come to\nhere, big toe on the Earth. Keep your focus out in\nfront, neck nice and long. Inhale in, and exhale, maybe you begin to lift through the left inner thigh. Maybe you come to here right away. Or maybe again, you're growing this, and so we keep big toe on the Earth. Stay connected. Ah, the mind begins to\nclear, we begin to focus on the sensations of the\nbody as you lift through the left air and thigh.

You can stay here. You can release with\ncontrol to Airplane Arms. Or maybe you take the\nfingertips all the way forward. Wherever you are, full body\nexperience, breathe deep. And then slowly make your\nway back to Warrior 1. Inhale and smile. Exhale. Let it go. Back to the Lunge. Optional Vinyasa here,\ntake it or leave it. Into Downward-Facing Dog. Beautiful. Drop the right heel, lift\nthe left leg up high. Inhale. Exhale, stepping through. Find Warrior 1. Take your time. Strong legs. When you're ready, reach\nthe fingertips up high. Grab em down through the shoulders. Connect to the sensations in the body and today, stay present. Inhale in. Exhale, rain it down. Interlace. This time you'll be opposite them on top, so the one that feels kind of weird. And knuckles are all down and away as we open the heart. Welcome that heat. That aliveness that's starting to maybe glisten on your\nforehead or your lip. Stay strong and grounded\nto the Earth, you got this. Inhale, look up. On an exhale, begin to slowly stay bent in the front leg, lift on\nto the right big toe.

Again, maybe this is your pose today. Yes. Working on balance, stability, I'm here, I love myself, I've got this. And maybe we take it a step further by softening through the back knee. And beginning to lift up. Maybe even further. Maybe even further. Lifting up through the right inner thigh, if you are lifted, finding\nextension through the crown. Wherever you are, focus on your breath, the sensations in your body. Clear your mind of any stress. Of any anxiety, any worry. Focus on connecting to\nyour strength right here. Right now. So even if you fall, you come back. Come back to the practice,\ncome back to the mid line.

Maybe you release the\nfingertips with control. So resist the slingshot effect. And find Airplane Arms. And maybe reach it forward. Nice, strong breaths. Everyone, wherever you\nare, be there fully. With your breath. Then slowly take your\npractice back to Warrior 1. Inhale, look up. Exhale, shake it off. Take it all the way back down. Last chance for a Vinyasa,\nfeel free to take it, or leave it. Moving through a Heart\nOpener, if it feels good. And then we'll all make our way to Extended Child's Pose. Bring the big toes together,\nmeld the heart back. Bring the palms together. And then up and over the head. Gently crawl the elbows forward a hair. Stretch through the side\nbody and the shoulder. Take a deep breath in. And exhale, let everything go. Surrender here, priminal. Bring it into the back body. Close your eyes. Just take a second to\nbow to the big picture. To surrender to that which\nis out of your control. And to connect to a little sense of peace and love within. Slowly we'll drop the\nfingertips back to the mat.

Plant the palms in nice and easy rise up. Walk the knees into center. Carefully cross the ankles. And use your fingertips\nto help guide yourself all the way back to a seat. And we'll extend the legs out long, heels in line with the hips. If you're a little bit\ntight in the hips and the lower body, we can\nmaybe lift the hip up on a blanket or block here\nif that feels good. And then we'll inhale,\nreach towards the sky, ground down through\nthe tops of the thighs. And then exhale, reaching forward. So this will look a little\ndifferent for everyone, it might be here for you. Keeping the neck and\nthe spine nice and long. It might be here. It might be here. So find your Forward Fold. Again, very helpful to lift the hips up a little bit here. Eventually, you find a sense\nof surrender here again, rounding through the\nspine, eventually the neck, stretching nicely.

Yummy here's, you bow the head. And bend the knees as\ngenerous as you need to here, no need to kind of hit this\nperfect little yoga shape today, or any day for that matter, but uh, find what feels good. Find the layer of breath. And then slowly we'll release. And come to lie flat on the back. When you arrive, go ahead and\nhug the knees into the chest. And then release the\nleft foot to the ground, and the right leg up high. Cross the right ankle over the left. Interlace the fingertips behind\nthe back of the left thigh, and then bring your left foot\nonto an imaginary wall here, so press up against the wall, flex. Now we'll begin to squeeze and pull. Breathing deep here in a little\nreclined One Legged Pigeon. Neck is nice and long,\nso your chin is lifted, see we can tuck it in a little bit. Breathing deep here. Hmmmm. Great, then send the left leg up high, just a little hamstring\nbonus here, one more breath. And then nice and easy,\nwith control, right? So again, resist the slingshot effect.

With control send the\nleft, uh, right leg up to meet the left. And I'm gonna reach\nboth fingertips towards the outer edges and I'm gonna pulse here. Keep the shoulders relaxed. Palms facing each other. Tailbone scooping up towards the sky. Oh my God, creaky old floor! Oh my God, we have a creaky floor here. Yay, everything's in alignment. See, sometimes when you move, it just takes a while, right? Take it to the left, pulse. Creaky old floor. Let's bring all the YWA members who've been with me for a while. And to the right, here we go.

Miss that creaky old floor. But we have one here. Oh my gosh. And then back to center. Five, four, three, two, and release. Yay. You never know when you're\ngonna make new discoveries. Right foot to the\nground, left leg up high. Crossing the left, (laughs) left ankle over the right. Interlace. Who'd have thought a creaky floor could bring so much joy to someone. Okay. Shin parallel to the ceiling. Flex your right foot. So chances are you know this shape, right, but the feet just kind of\nhave to hang dead-like. So keep a little aliveness\nhere, and then squeeze. Again, tuck your chin into your chest. And then creaky old floor aside, I need you to close your eyes and I would like to invite\nyou to feel supported.

Your spine supported here, the weight of your body supported by the Earth. Keep breathing. Then extend that right leg up. Great, slowly unravel. Left foot joining the right, this time we interlace\nfingertips behind the head. Inhale in. Exhale, lift the head,\nthe neck, the shoulders. Press into the heels. Inhale lower. Exhale lift. Inhale lower. Exhale lift. Keep the elbows wide. Keep it going. Inhale lower. Exhale lift. Extend the thumbs, nice\nlittle neck hammock here. And three more. Scooping the tailbone out. And last one, you got it.

And release. Supta Baddha Konasana. Ah, we lit the fire in\nour belly after all. Shimmy the shoulders\nunderneath the heart here. Maybe give your little belly a pet. Ahh… Inhale, lots of love in. Exhale, close your eyes. Begin to allow your breath to return back to a natural rhythm here. And then when you're ready,\nwe'll peel the arms out wide. And slide the legs out long. Allow your body to grow heavy, even if you don't have\ntime for a long Halasana. Take a second here to let\nthe body settle and rest. To allow the nutrients of\nyour practice to seep in, to settle in. Then notice how you feel. Then slowly draw the palms together, bring them to your third eye. And we seal the deal by saying Namaste, which is honoring the best and most beautiful version of ourself. Seeing that, honoring that in one's self. And then also in others. Take good care, my friends. Choose the light. Let it go. Namaste. (soothing music).","protected":false},"excerpt":{"rendered":"

– Hey guys, welcome to Yoga with Adriene. I'm Adriene, and today we have a sequence for anxiety. So this practice is awesome for when you're feeling stressed out, or maybe you're feeling a little anxious, maybe a little panic attacky, or you just need to move from the darkness, into the light. Hop on … Continue reading Yoga For Anxiety and Stress<\/span><\/a><\/p>\n","protected":false},"author":0,"featured_media":146769,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1],"tags":[34561,34510,34565,34560,34564,34439,34562,33750,34559,34347,34345,34563,33764,34566,34339],"class_list":["post-146768","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-anxiety","tag-alternate-nostril-breathing","tag-anxiety-symptom","tag-hatha-yoga","tag-mudra","tag-panic-attack-symptom","tag-stress-disease-cause","tag-stress-reducing-yoga","tag-stress-relief","tag-yoga-sport","tag-yoga-breathing","tag-yoga-for-anxiety","tag-yoga-for-panic-attacks","tag-yoga-for-stress","tag-yoga-remedies","tag-yoga-with-adriene"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/effectsofanxiety.net\/wp-content\/uploads\/2021\/08\/146768_maxresdefault.jpg","_links":{"self":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/146768","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/comments?post=146768"}],"version-history":[{"count":0,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/146768\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media\/146769"}],"wp:attachment":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media?parent=146768"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/categories?post=146768"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/tags?post=146768"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}