This uplifting 45-minute yoga session is designed to calm your mind, relieve anxiety, and boost positive energy. Through gentle movement, mindful breathwork, and grounding poses, you’ll create space for peace, clarity, and joy. 🌞
🔹 What You’ll Get:
✅ Grounding & breathwork to ease stress
✅ Energizing movement to uplift your mood
✅ Soothing stretches to release tension
✅ Affirmations & mindfulness for positivity
Pssst. Have you bought a yoga mat yet?
🌟 Roll out your mat, take a deep breath, and let’s flow! 🌟
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🌿 Grounding & Breathwork (10 Minutes)
1️⃣ Seated Breath Awareness (2 Min) – Sit comfortably, close your eyes, and focus on slow, deep belly breathing.
2️⃣ Alternate Nostril Breathing (Nadi Shodhana) (3 Min) – Use your thumb and ring finger to alternate closing nostrils, promoting balance and calm.
3️⃣ Seated Side Stretches (2 Min) – Gently stretch side to side, creating space for breath and energy flow.
4️⃣ Cat-Cow Flow (3 Min) – Move rhythmically between Cat and Cow to release tension in the spine and cultivate ease.
As someone who loves therapy (it helps when you have a therapist you love like I do), reads things like “The Body Keeps the Score” & “Overcoming Trauma through Yoga” I think it’s important any time you’re dealing with anxiety to re-focus yourself.
So, while the warm-up above is good at relieving anxiety, if you’re anything like me, you probably need to one of two things:
- harness your anxious energy into something positive to move forward with your day
- procure energy in any way possible, because the latest anxiety attack sucked all energy out of your body.
So, for anyone reading this who’s looking to address their anxiety and process emotion via yoga, I’d love for you to continue moving with me through the next few sections.
🔥 Energizing Flow (25 Minutes)
🔄 Repeat this sequence 2–3 times for maximum benefits!
5️⃣ Sun Salutation A (5 Min) – Flow through Downward Dog, Forward Fold, and Mountain Pose, syncing breath and movement.
6️⃣ Warrior II + Reverse Warrior (3 Min Each Side) – Strengthens the body while opening the heart for confidence & positivity.
7️⃣ Tree Pose (Vrksasana) (2 Min Each Side) – Find stability and a sense of grounding to calm the mind and improve focus.
8️⃣ Camel Pose (Ustrasana) (2 Min) – A gentle backbend to release stored emotions and open the heart.
9️⃣ Dancer’s Pose (Natarajasana) (2 Min Each Side) – Encourages joy, strength, and graceful movement.
🔟 Seated Forward Fold (Paschimottanasana) (3 Min) – Calms the nervous system and promotes inner peace.
🧘♀️ Cool-Down & Relaxation (10 Minutes)
1️⃣1️⃣ Supine Spinal Twist (3 Min Each Side) – Helps release stress and restore balance.
1️⃣2️⃣ Legs-Up-The-Wall (Viparita Karani) (3 Min) – Soothes anxiety and improves circulation.
1️⃣3️⃣ Savasana + Guided Affirmations (5 Min) – Relax fully while mentally repeating positive affirmations like:
💛 “I am calm, I am at peace.”
💛 “I welcome joy and positivity.”
💛 “I release fear and embrace trust.”
🔑 Key Takeaways
✔️ Yoga reduces anxiety by activating the parasympathetic nervous system, promoting relaxation.
✔️ Mindful movement boosts dopamine & serotonin, increasing positivity and emotional balance.
✔️ Breathwork and affirmations help reframe negative thoughts and bring clarity.
📚 Sources on Yoga for Anxiety & Positivity
🔹 Harvard Medical School – Yoga has been shown to reduce cortisol levels, easing anxiety.
🔹 American Psychological Association – Mindful breathing in yoga increases emotional resilience.
🔹 National Center for Complementary and Integrative Health – Regular yoga practice improves mental health and stress management.
🤔 FAQ – Your Anxiety & Yoga Questions Answered!
Q: How often should I practice this flow?
✅ At least 3–4 times per week for long-term benefits.
Q: Will this work for panic attacks?
✅ While yoga can help prevent anxiety escalation, if you’re in the middle of a panic attack, focus on slow, deep breathing first.
Q: Can I modify this for beginners?
✅ Absolutely! Use props, skip deep backbends, and move at your own pace.
💬 Join the Conversation!
How are you feeling after this practice? Drop a 🌿 or “I choose peace” in the comments if this helped you feel lighter! 💛✨
#YogaForAnxiety #PositiveVibes #BreatheAndFlow #MindfulMovement
Set an intention!
In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:
- Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
- 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”
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