SEQUENCE TO CALM ANXIETY

Whether you’re apprehensive about an exam or an interview or are under pressure to complete more things than you have time for, the effects of acute anxiety are similar. Your mind is likely to be in overdrive, your breathing shallow and your heart rate increased. This sequence begins by soothing your nervous system, then gradually reawakens your connection to strength and openness. Arrive Easy cross-legged pose (p16)

Take a few Abdominal breaths, inhaling through your nose and exhaling through your mouth. If necessary, count each breath to lengthen the out-breath until you feel calmer and your heart rate begins to slow down. Then complete the Grounding breath pranayama on the previous page.

Warm-up

Easy twist (p17)

Heart awakener (p18)

Cat flow (p19)

Complete two rounds.

Tip

Extreme anxiety can sometimes leave you feeling paralysed – unable to move, unable to think. Just the act of getting on your mat can begin to shift things.

Poses 1 Mountain pose (p20)

Allow your breath to settle, then take five or more long slow breaths, with your eyes closed. Direct your out-breath down your legs and through the soles of your feet. Be aware of your back body. When you feel more centred, inhale to sweep your arms out to the side and overhead. On an exhale, take your arms out to the side, into...

2 Standing forward fold (p21)

Take five or more breaths here, resting your hands on a crosswise bolster if more comfortable. Exhale and step back into...

3 Downward dog (p22)

Five or more breaths. Walk your hands round to the right into...

4 Wide leg standing forward fold with bolster (p23)

Five or more breaths. Bend your right leg to come into...

5 Extended side angle pose (p24)

Five breaths. Straighten your right leg and lower your right hand to come into...

6 Triangle (p25)

Five breaths. Step your left foot in, place your right hand on the floor/ block to come into...

7 Half moon (p26)

Three to five breaths. Lower your left leg, step your foot back out and pivot on your feet to face the opposite direction. Repeat 5 and 7 on the left.

8 Head to knee pose (p27)

Five to 10 breaths.

Closing pose

Reclining butterfly (p28)