10 minutes of gentle yoga for anxiety and burnout

In our fast-paced world, many of us prioritize what we need to do rather than how to do it feel While we do it. The result? We think, plan, replay, and worry almost constantly. Although the mind is where a lot of anxiety is generated, we can’t always think our way out of it.

But we can shift our attention, which is the goal of yoga for anxiety.

this Gentle sitting practice It encourages you to become more aware of your physical experience. When you notice the sensations of inhaling and exhaling, or the way your hips or shoulders release tension during a stretch, your awareness naturally begins to settle into the present moment.

The most liberating part? There is no “doing it right”. Your body doesn’t need to look or move a certain way. In this practice, you are invited to move organically. You’ll build a greater sense of confidence about your body when you learn to respect what you like and let go of what you don’t—an incredibly useful skill during life’s most stressful moments.

10 minutes of gentle yoga for anxiety

Switch to this short flow during moments of anxiety, exhaustion, or restlessness.

1. Arm extension while sitting

Find a comfortable seat and close your eyes. Feel your body supported by the ground beneath you.

Inhale, extend your arms up, and look toward the ceiling. Exhale and slowly lower your arms to your sides. Repeat several times.

2. Seated twist

Inhale and reach your arms overhead. As you exhale, twist to the right, lower your right hand or fingertips to the mat behind you, then place your left hand on your right knee. Take some breaths here.

Inhale as you reach your arms above your head and face forward. Then exhale and twist to the left. Lower your left hand or fingertips to the mat behind you, then place your right hand on your left knee. Take some breaths here. Inhale and extend your arms above your head, then exhale and lower them to your sides.

3. Arm swings

Move your chest right and then left while letting your arms swing from side to side. Move at your own pace. After a few seconds, slow down and lie still with your arms at your sides.

4. Torso circles

Place your hands on your knees. Slowly move your chest forward, toward one side, then back, and toward the other side in a circular motion. Move as fast or slowly as you want. After several breaths, make a circle in the opposite direction.

5. Chest expansion

Place your feet on the mat about hip-width apart with your knees pointing toward the ceiling. Press your hands into the mat behind you with your fingertips facing away from you. As you inhale, press your chest forward and lift your chin as you do so Cow pose. Exhale while pulling your chest back and lowering your chin to the starting position. Repeat again.

6. Press the footQ

Shift more of your weight to your hands and begin tapping one foot at a time onto the mat in quick succession. Press your feet into the mat for several seconds, then rest.

7. Tabletop for child positioning

Come to your hands and knees. Take a moment to tap the top of one foot and then the other on the mat in quick succession. Return to stillness. Lower your hips toward your heels, pull your chest toward the mat, and place your forehead on the mat or a piece of cloth. Child’s position. Keep your arms straight and place your palms on the mat. Take some breaths here.

On inhalation, return to your hands and knees. As you exhale, return to child’s pose. Repeat several times.

8. Cow cat

Come to your hands and knees. Inhale as you lower your belly toward the mat, arch your back, and lift your chin into cow pose. Exhale as you round your spine and bring your chin toward your chest Cat pose. Repeat this two more times, moving with your breath.

9. Side bends

From your hands and knees, move your hips to the right as you look over your right shoulder. Exhale as you draw your hips to the left and look over your left shoulder. Repeat again on each side.

10. Toe squat

From your hands and knees, bend your toes and walk your hands toward your thighs until you kneel. (If this Feels very intenseunclench your toes.) Interlace your toes behind you. Inhale as you extend your arms and reach your chest forward. Exhale as you release your arms to your sides and curl your toes.

From kneeling or any comfortable position, take a few deep breaths in through your nose and out through your mouth. With your eyes closed, gently press your hands against your chest or place one hand on top of the other in front of your heart space. Let your breath continue in this rhythm. When you are ready, return to your normal breathing.