Restorative Yoga for Anxiety | iHanuman

iHanuman

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Restorative Yoga for Anxiety

Practice Type: 
Practice Level: 

This sequence is modified from BKS Iyengar's book, Iyengar Yoga: The Path to Holistic Health. This sequence was modified to be accessible to all levels and can be practiced in 75 minutes. The standing poses at the beginning of the sequence are practiced with the support of a wall behind you, if possible. Anxiety can be destabilizing and ungrounding, so the support of the wall provides stability. Use as much support as necessary for you for the other poses included in the sequence. If you have any questions about the sequence, please refer to Mr. Iyengar's book or feel free to contact us.

Asanas: 
Tadasana
Credit: Nikolay Titov
English name: Mountain Pose
Practice type: Standing
Practice level: Beginner
The feet are together. The ankles, knees, hips and shoulders are in one line. Press into the feet to draw the thighs up.Fronts of the thighs move towards the backs of the thighs.Roll the outer shoulders ... more
Urdhva Hastasana
Model: Sara Agelasto Credit: Peter Agelasto
English name: Upward Hands Pose
Practice type: Standing
Practice level: Beginner
Utthita Trikonasana
Utthita Trikonasana Model: Lois Steinberg, PhD
English name: Extended Triangle Pose
Practice type: Standing
Practice level: Beginner
Extend the Sides of the Waist.Take the shoulderblades into the back.Rotate the chest towards the ceilingDraw the outer hip underneath you.Back foot presses as much as front foot.Lengthen the underside of the chest and... more
Ardha Chandrasana
Bobby Clennell in Ardha Chandrasana at Studio Bamboo Institute of Yoga 2010
English name: Half Moon Pose
Practice type: Standing
Practice level: Beginner
Those who find it difficult to balance can use the support of the wall. During pregnancy, keep the hand elevated on a block to keep the pelvis broadened which makes breathing easier for the mother and space is... more
Uttanasana
Cora Wen in Uttanasana
English name: Intense Stretch of the Spine Pose
Practice type: Standing
Practice level: Beginner
"Inhale the arms over head, palms forward, place hands beside the feet. Once the body stretches correctly, there is no need to extend the arms overhead first." - Geeta Iyengar, Yoga, A Gem for Women  Take... more
Adho Mukha Svanasana
Model: Dawn F. Cala Nova, Ibiza, Spain
English name: Downward Facing Dog Pose
Practice type: Standing
Practice level: Beginner
Learn to stretch from the hands to the buttocks and from the heels to the buttocks. - Geeta Iyengar, Preliminary Course. Keep the feet parallel to each other and extend the toes. Move the trunk towards the legs. Take... more
Prasarita Padottanasana
Prasarita Padottanasana D
English name: Extended Feet Intense Stretch Pose
Practice type: Standing
Practice level: Beginner
Learn to spread the legs apart without allowing the feet to slide and slip off. Learn to press the outer edges of the feet, like the application of the brake to a vehicle.Learn to concave the back using the arms and... more
Adho Mukha Svastikasana
English name: Downward Facing Auspicious Pose
Practice type: Forward Bends
Practice level: Intermediate
Adho Mukha Virasana
Credit:  Scuola Yoga Camerino
English name: Downward Facing Hero Pose
Practice type: Forward Bends
Practice level: Beginner
Upavistha Konasana
Model: Adri Kyser
English name: Seated Angle Pose
Practice type: Seated Poses
Practice level: Intermediate
Baddha Konasana
Model: Adri Kyser
English name: Bound Angle Pose
Practice type: Seated Poses
Practice level: Intermediate
Supta Baddha Konasana
Credit: Sara Agelasto
English name: Supine Bound Angle Pose
Practice type: Restorative
Practice level: Beginner
Setu Bandha Sarvangasana
Model: Sara Agelasto Credit: Peter Agelasto
English name: Whole Body Bridge Formation Pose
Practice type: Backbends
Practice level: Beginner
Stretch the spine towards the neck, keep the heels firmly on the ground. 
Viparita Karani
English name: Legs Up the Wall Pose [or] , Inverted Action Pose
Practice type: Restorative
Practice level: Beginner
Savasana
Credit: Sara Agelasto
English name: Corpse Pose
Practice type: Restorative
Practice level: Beginner

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