Mindbody

Download the app

The MINDBODY app

Fitness memberships, workout classes, wellness services, beauty appointments and more.

Install
Yoga Anxiety
Wellness
Published Tuesday May 08, 2018 by Georgina Marie

Cultivate Your Calm with These 7 Yoga Poses

Yoga
Personal Growth
Meditation

There’s always something to worry about. Whether it’s our career, relationships, dating or trauma, we go through moments that bombard us with negative thoughts that can make us feel anxious and stressed. Our worries may often define our choices, our view of the world, or ourselves. This doesn’t mean they are faults, flaws or downfalls—we just need to practice managing them in a healthy way, placing deserved value on self-care. Yoga is only one connection.
 
My yoga practice hasn’t cured anything, but it has strengthened my ability to overcome challenging life events, body confidence issues, and has vastly improved my physical and emotional health. There is no perfection in yoga; there is no pressure to be anything or anyone other than who you are in the moment of a pose.
 
Here are seven yoga poses that help my mind and body when I am experiencing anxiety, depression or overall stress:
 

Child’s Pose (Balasana)

child's pose


This is a pose of rest and comfort, bringing your heart close to the Earth. I often prefer to engage this pose with *palms up* as an offering of surrender. When doing so, I feel that I can give my fear, hurt, pain, sorrow, negativity, etc. to the universe.
 

Legs-Up-The Wall Pose (Viparita Karani)

legs up the wall pose


This pose is a simple way to relax both easily and quickly. We walk around each day carrying our weight with our legs and feet. To lie back with our legs up the wall, we can rest and release tension.
 

Standing Forward Bend (Uttanasana)

forward fold pose


My go-to pose anywhere I am, at any time (especially work), is a forward fold. When I find myself tense from sitting in a chair or staring at a computer screen for too long, I like to walk away, fold forward and for just a few moments, let my whole body be loose.
 

Pigeon Pose (Eka Pada Rajakapotasana)

pigeon pose


One of my favorite poses for as long as I’ve been practicing yoga is Pigeon Pose. When I first started practicing Vinyasa, a fantastic instructor taught me about how we carry our emotions in our hips. Considering my hips tend to become stiff when I’m feeling emotional or heartbroken, this made total sense.
 

Wild Thing (Camatkarasana)

wild thing pose


This pose makes me feel beautiful and strong, not just physically but mentally. Next time you want to release some frustration by challenging yourself a bit, flip your downward dog pose and raise an arm to the sky in praise for your body and your battles.


 
Supported Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose


In addition to my hips, I also find my lower back gathers stress. Supporting yourself in bridge with a block is an easy way to instantly feel supported while also applying a bit of pressure to a sore lower back for relief.
 

Corpse Pose (Savasana)

Savasana


Because sometimes you just need to lie flat on the ground, arms and legs wide, and let it all go.


While yoga alone isn’t a cure-all for anxiety, these poses are an important part of nurturing your body and mind. Whether you’re at home, outside or in the studio, be mindful of these moves and cultivate your sense of calm. 
 

Georgina Marie
Written by
Georgina Marie
Contributor
About the author
Georgina is a poet from Lake County, CA. Working with a community nutrition program serving low-income families, Georgina also volunteers for a non-profit animal shelter. She enjoys dancing, hiking, painting, practicing vinyasa yoga and spending lazy Sundays in bed with her two dogs and cat.
Yoga sleep tips MINDBODY
Wellness
Published Wednesday Sep 18, 2019 by Amber Scriven

4 Yoga Poses for a Better Night’s Sleep

Yoga
Personal Growth
Expert Advice

We’ve all had sleepless nights. It’s the worst! Watching the wee hours of morning tick away. Wishing we could slip into a restful sleep before our alarm goes off . The frustrating feeling of knowing exactly how many minutes there are before you need to be up. Then, struggling through a heavy relentless morning filled with self-medicating coffee runs, and a tired, snappy version of yourself dragging through the day. 

There’s no one miracle cure for insomnia because there are so many reasons for not being able to sleep. Many people, however, find relief by curbing stress right before bed. One way to do that is with a few choice yoga stretches that mellow you out by encouraging your Parasympathetic Nervous System (PNS) to ignite your bodies “rest and digest” cycles. This is the opposite of the “fight or flight” system that helps you race away from oncoming tigers, or other more urban “dangers.”  

Here are a few shapes that calm the nervous system and decrease adrenaline in the body to help you rest and ultimately sleep better. 
 

Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

1
Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

2
Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

3
Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

4
Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

Amber Scriven Acupuncturist
Written by
Amber Scriven
Acupuncturist | Yoga Teacher
About the author
A busy acupuncturist, yoga teacher and trainer, Amber has actively worked in the wellness industry for over 10 years. For her, yoga is a form of health care that she uses alongside acupuncture in the form of retreats, injury rehabilitation, and pain relief. Amber is renowned for building emotional strength while cultivating physical health.