The modern-day person encounters anxiety and stress on almost every single day. Yoga, according to various practitioners, is the best possible way to relieve nervousness, calm down the mind, or even better-find that peace within. Smayjak Yoga School offers a very simple, no-hand yoga practice for relieving anxiety. This practice could be everything from a 20-minute one that anyone could manage conveniently at home.
Setting the Tone
So, what would you do? First of all, you invite people into a space where they can relax. Bring a pillow. Use a blanket. Get into comfortable, slip-on clothes. Ground yourself first. Now this practice begins with a simple seated posture. You should be willing to accept wherever you’re at today. Stack your head over your heart, your heart over your pelvis, and take in the quality of the air around you. You breathe while tuning into your surroundings: this creates a nice foundation of mindfulness and presence.
The ancient ritual begins with simple postures; thus, today your acceptance is all that is required. The air perfumed by such a quality is flowing through you. Therefore, breathe in deep the cleansing air surrounding you. By tuning into surroundings and breath, you establish the foundation of mindfulness and presence.
Pranayama: The Power of Breath
The important thing of this session is the alternate nostril breathing technique which is popularly known as Nadi Shodhana. It is a powerful tool to balance the nervous system and calm the mind. Here is how it works.
- Sit very tall and use your dominant hand to guide the breath.
- Seal the right nostril with your thumb inhale deeply through the left.
- Pause and switch nostrils exhale through the right.
- Inhale through the right nostril pause and switch to exhale through the left.
Repeat this flow with your breath. With practice, this technique becomes second nature and provides a haven in times of anxiety.
Gentle Movements to Release Tension
The practice then moves into a seated forward fold, followed by gentle stretches to the sides. Adriene encourages moving at your own pace and finding what feels best in your body. All of these lead to release in the hips, spine, and shoulders where lots of tension is often found. Simple twists and a wide-legged forward fold facilitate more releasing stored tension to create an experience of space in the body.
Restorative Closing
The session will come to an end with a grounding relaxation pose. Adriene asks you to imagine your yoga mat lifting to help support you on the floor as you lie over onto your back. In other words, you are really feeling a peaceful, safe space. Let the body really melt as you place your hands on your hip creases or extend them out to the sides. Take full, deep breaths and give yourself time to really do a body scan and show gratitude for coming, as well as trust that you are in the flow of life.
The Transformative Power of Yoga
Yoga is much more than just practicing asana, Adriene says. It’s actually a connection with our self and the world around us, a mindfulness of transformation. Be it a fleeting moment of peace or a deep shifting of energy, this practice is a way to invite your inner strength into submission and still the chaos within.
Give yourself those 20 minutes, and remember: the hardest part is just getting there. Namaste.
