A Yoga Practice to Calm the Nervous System
You can access the video and take the full class here.
It’s September 2020 and I am in California, the sky is orange from the wildfires burning, the political landscape of the country is tense and worrisome, and the pandemic continues to spread, to name a few things present in my mind. This is a yoga sequence I designed to help lessen the anxiety of these times, and to help connect one with one’s body, which can be a very grounding and nourishing practice when one is spinning in anxious loops in the brain. Be gentle with yourself as you practice. I hope it brings some balance.
Breathwork (pranayama)
2. Self Massage
In a comfortable seated or laying down position massage one hand with the other, especially getting into the meat at the base of the thumb, and down each the fingers. repeat with the other hand.
Massage the temples in a circular motion, then bring the fingers. Bring the fingers to the jaw hinge just below the cheekbones. Press in and slowly drag the fingers down relaxing the jaw and massaging the attachment point at the jaw hinge. The jaw can be a place where tension can be held chronically, and perhaps largely unnoticed.
Work the fingers up from the shoulders to the neck, massaging the trapezius muscles. Repeat on other side. This is also an area we often find tension with anxiety. Let the shoulders relax.
3. Shoulder Circles
Bring finger tips to the tops of the shoulders. Inhale the shoulders back and up, exhale forward as if to touch them together, and down. 5 circles in one direction, 5 in the opposite.
4. Downward Facing Dog (Adho Mukha Svanasana)
From a table-top, lift the knees and reach your bottom towards the sky, lengthening your spine, then take the heels in the direction of the earth (doesnt matter if they touch). Press up and out of the hands while grounding the inner palms and turning the creases of the elbows to face each other. Breathe into the front and back of the ribcage. Hold for 5-10 breaths. If it feels good to move here, do.
5. Mountain Pose (Tadasana)
Walk the hands and feet to meet, bend the knees and rise to standing. Bring the feet about hip’s width, outer edges parallel and spread the toes. Feel the ground underneath you, imagine roots from the feet. Inhale to the crown with the words “I am” exhale to the feet with “here” (outloud or to yourself) 3 times.
6. Sun Salutes
(for more guidance on sun salutes watch this video). Inhale the arms out and up, and exhale to fold into a forward bend. Take the right foot back and then the left to find a plank pose. One can lower the knees. Shoulders are above the wrist creases, inner legs are active, heart is in line with the shoulder blades. Imagine your belly supporting you from underneath like a net. Hold 5-10 breaths.
Lower to the ground in one long line (knees may come down first. Hover the palms. Firm the tops of the thighs. Imagine there is a string attached to the back of your heart, lift the back of the heart. Keep the neck long. Hold 2-5 breaths or flow up and down.
7. Low Lunge (Anjaneyasana)
From a forward bend step one foot back, untuck the toes and lower the knee. Energetically pull the grounded knee towards the opposite heel. Descend the hips forward. Support hands on blocks or floor. This helps to release the psoas and hip flexors, which can hold anxiety and become chronically tight. The psoas also intersects with the diaphragm, so stretching this muscle can ease the process of deep breathing.
8. Half Splits (ardha hanumanasana)
From your low lunge take the hips back and straighten the front leg. Energetically press the front heel down and drag it back. This stretches the hamstrings and calf, releasing tension from the legs and hips. Hold 5-10 breaths. Blocks can be helpful under the hands. Repeat low lunge and half splits on the other side.
9. Warrior II (Virabhadrasana II)
From a high lunge ground the back foot. Feet are not on a tightrope (one line) but on opposite railroad tracks (two parallel lines). Lift all ten toes and then, arches and legs engaged, bring them back to the earth. Allow the hips to soften and open diagonally towards the corner of your mat. Extend the arms and lightly hug the shoulderblades together. Gaze towards front middle finger. Focus your attention and take 5-10 deep breaths. Feel rooted through the feet. Feel the courage of the warrior.
10. Chair Flow (Utkatasana)
Bring feet hip’s width with the outer edges parallel. Sit the hips back as if into a chair. Lift the waist up out of the hips and lengthen the spine. Option to lift the arms or bring to heart’s center. Lift all ten toes and then, arches and legs engaged, bring them back to the earth. Notice the stable strength of the lower body, feet, legs, pelvis, lower belly. Notice how these muscles support you in your groundedness. Hold 5 breaths.
Diver’s Pose
From chair rock the weight onto the balls of the feet and lift the heels. Find your balance while remaining connected to the stability of the lower body. Bring the arms back, hugging shoulder blades together.
Palm Tree (Urdhva Hastasana)
Keeping the heels lifted as much as possible start to straighten the legs and lift the arms. Notice the whole body working to keep you rooted, stable, safe, even if you are wobbly or lose your balance. Notice how you can always come back to balance, even when you lose it temporarily. Flow between diver’s pose and palm tree 5 times (Inhaling up to palm tree and exhaling down to diver).
11. Child’s Pose (Balasana)
From downward dog lower the knees. With knees together, or taking them wider than the hips, relax your upper body towards the floor. Arms can extend along side legs or forward. Breathe into the back of your body. Allow yourself to turn inward and be comforted by the darkness within the fold of your body. Notice the space in the back of the ribs as you breathe. Let gravity connect you to the ground below.
12. Bridge (Setu Bhandasana)
Place a folded blanket on your mat and lay on top of it with your shoulders on the blanket and the back of your head on the floor. The blanket should be an inch or two high. Place feet hip’s width on the floor, ankles under the knees. Place arms along side the body. Stand into your feet and lift your hips. Lift chin lightly away from the chest. Press the upper arms into the floor and if desired, walk shoulders under the upper chest. Breathe space around the heart and lungs while feeling connected to and supported by the ground. Hold 5-10 breaths and repeat if desired.
13. Supine Pigeon (Supta Kapotasana)
Lay with both feet on the floor, knees bent. Lift the right leg and cross the ankle over the left thigh. Keep the right foot flexed. Grab a hold of the back of the left thigh (the uncrossed one) and pull towards you, or place the left foot on a prop. As you pull towards you, lightly resist with the left leg, pressing the tailbone towards the floor. Let the right knee move away from your face. This opens the deep hips and can help relieve deep tension in the body. Hold 5-10 breaths and repeat on the other side.
14. Reclined Twist (Supta Parivartanasana)
Shift the hips a few inches to the right. Lift the knees and drop them over to the left. If there is pulling or tension in the back place a block, blanket, or pillow between or underneath the knees. Bring the arms to a “T” with palms up. If comfortable, turn the gaze to the right. Relax here, allowing the spine to rotate and release whatever is ready to release. Take 5-10 breaths with long exhales. To come out turn palms down and exhale legs to center. Repeat on the other side.
15. Savasana
Support the legs on a chair, pillow, bolster, or blanket, this releases the back.
Place 2-3 blankets over the hips and belly to weight the body down and increase grounding and release of anxiety.
Bring arms to the sides, palms up, or hands to the belly.
Place a weighted eye bag or washcloth over the eyes to relax the eyes and brain. If this increases anxiety, keep the eyes open but blur the gaze.
If mind is particularly active and getting stuck in anxious loops, play a relaxing song you love, guided meditation, or listen for the breath.
Set a timer and stay 10-15 minutes.
16. Bee Breath
After your practice find a seated position. Place one hand on your heart and one on your belly. Take a deep breath in through your nose, and as you exhale hum for the full length of the out-breath. Any volume or sound will do. Repeat 5 times.
Take a moment to notice the state of your body, your energy, your mind.
I hope you have enjoyed this practice! Please feel free to “like” below and reach out with questions or comments!