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Settle an anxious mind

A grounding practice for the days when thinking runs fast and the body feels wired. It starts with the breath low in the belly, moves through a little standing work to discharge restlessness, then folds inwards and slows right down. Nothing here is forceful, and you can stop at any point and simply stay with the breathing.

15 min · 10 steps · Beginner · best anytime · for anxiety, stress

See a clinician rather than practising if:
  • anxiety is stopping you working, sleeping or leaving the house
  • you have panic symptoms with chest pain, or a racing heartbeat that does not settle
  • you have thoughts of harming yourself

Before you start

  • somewhere you will not be interrupted for a quarter of an hour
  • a cushion and a wall for the legs-up position

0 of 10 done — tick each step as you go

  1. Abdominal (diaphragmatic) breathअधम प्राणायाम2 minutes

    one hand on the belly, feel it rise and fall without pushing

    Breath · avoid with do not push the belly out forcefully — the movement should be effortless, recent abdominal surgery or hernia: keep the movement small and painless, in later pregnancy practise seated or side-lying rather than flat on the back · how to do it

  2. Mountain Poseताडासन45 seconds

    notice the weight of the feet on the floor

    Asana · wall · avoid with low blood pressure (rise slowly), severe balance issues · how to do it · watch

  3. Cat–Cowमार्जरी–बितिलासन6 rounds

    Asana · blanket, chair · avoid with wrist injury · how to do it · watch

  4. Standing Forward Foldउत्तानासन45 seconds

    knees generously bent, head heavy, let the arms hang

    Asana · block, blanket · avoid with low back injury, low blood pressure (rise slowly) · how to do it

  5. Tree Poseवृक्षासन30 seconds each side

    a wall or chair back nearby is fine; balance gives the mind something simple to hold

    Asana · wall, chair · avoid with severe balance issues, ankle/knee injury · how to do it · watch

  6. Child's Poseबालासन90 seconds

    Asana · bolster, blanket · avoid with knee injury (support with cushions), late pregnancy, recent abdominal surgery · how to do it · watch

  7. Legs-Up-the-Wallविपरीत करणी2 minutes

    Asana · wall, bolster, blanket · avoid with glaucoma, late pregnancy, neck injury · how to do it

  8. Alternate-nostril breathingनाडी शोधन6 rounds

    even and unhurried; leave retention out

    Breath · avoid with blocked nose/cold, never strain or hold if uncomfortable · how to do it · watch

  9. Humming-bee breathभ्रामरी6 rounds

    the hum is the anchor when thoughts pull away

    Breath · avoid with ear infection, avoid straining the voice · how to do it · watch

  10. Corpse Poseशवासन2 minutes

    let the floor take all the weight

    Asana · bolster, blanket · avoid with late pregnancy (lie on the side) · how to do it · watch

Cautions for this sequence

  • use a wall or chair for tree pose rather than risking a wobble
  • come up slowly from the standing forward fold if you feel light-headed
  • if breath focus itself makes you more anxious, keep the eyes open and stay with the movement instead
Cautions carried in from the individual practices (18)
  • Abdominal (diaphragmatic) breath — do not push the belly out forcefully — the movement should be effortless
  • Abdominal (diaphragmatic) breath — recent abdominal surgery or hernia: keep the movement small and painless
  • Abdominal (diaphragmatic) breath — in later pregnancy practise seated or side-lying rather than flat on the back
  • Mountain Pose — low blood pressure (rise slowly)
  • Mountain Pose — severe balance issues
  • Cat–Cow — wrist injury
  • Standing Forward Fold — low back injury
  • Tree Pose — ankle/knee injury
  • Child's Pose — knee injury (support with cushions)
  • Child's Pose — late pregnancy
  • Child's Pose — recent abdominal surgery
  • Legs-Up-the-Wall — glaucoma
  • Legs-Up-the-Wall — neck injury
  • Alternate-nostril breathing — blocked nose/cold
  • Alternate-nostril breathing — never strain or hold if uncomfortable
  • Humming-bee breath — ear infection
  • Humming-bee breath — avoid straining the voice
  • Corpse Pose — late pregnancy (lie on the side)

Source: Ojastha editorial — classical hatha yoga and modern therapeutic yoga practice

Reviewed by hraovvs@gmail.com

Educational yoga and pranayama guidance, not medical advice. If you are pregnant, recovering from surgery or managing a diagnosed condition, check with your clinician and learn these practices with a qualified teacher.