Meditative Yoga Sequence
for Anxiety
Anxiety can be incredibly debilitating, making it difficult to focus on anything else. When anxiety is ruling your life, it can be tough to know where to start in terms of finding relief. Yoga can be an incredibly effective way to manage anxiety, and adding a meditative sequence to your practice can be especially beneficial.
The following sequence is designed to help you focus your mind and calm your body. It can be done in any order, but I recommend starting with the poses that require the least amount of balance and flexibility.
1. Child’s Pose (Balasana)
This calming pose is a great way to start your practice. It gently stretches the lower back and hips, and helps to calm the mind.
2. Seated Forward Bend (Paschimottanasana)
This pose stretches the entire back of the body, and is especially beneficial for those who sit for long periods of time. It also helps to calm the mind and relieve anxiety.
3. Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)
This pose stretches the hamstrings and calves, and helps to open the hips. It can be especially helpful for those who sit a lot or have tight hips.
4. Bridge Pose (Setu Bandha Sarvangasana)
This pose strengthens the spine and opens the chest. It can be helpful for those who feel anxious or overwhelmed.
5. Corpse Pose (Savasana)
This pose is the perfect way to end your practice. It allows your body and mind to relax and rejuvenate.
When you’re feeling anxious, try adding this meditative yoga sequence to your practice. It can help to calm the mind and body, and provide relief from anxiety.
Atmananda Yoga Sequence Miami South Pointe Drive Miami Beach Fl
The Atmananda Yoga Sequence is a therapeutic vinyasa yoga sequence that I designed to open the hips and chest, and to stretch and strengthen the back. This sequence is perfect for anyone who is looking to improve their flexibility and strength, and who wants to feel more open and balanced in their body.
The sequence begins with a few simple poses to warm up the body, followed by a sequence of hip openers and chest openers. The final sequence of back stretches and strengthening poses finishes the practice.
If you are new to yoga, I recommend practicing this sequence a few times a week, or until you feel comfortable with the poses. If you are more experienced, you can practice this sequence daily.
Warm-Up Poses
Cat-Cow Pose
Downward-Facing Dog Pose
Child’s Pose
Hip Openers
Pigeon Pose
Cow Face Pose
Garland Pose
Fish Pose
Chest Openers
Bridge Pose
Camel Pose
Back Stretches and Strengthening Poses
Locust Pose
Superman Pose
Extended Triangle Pose
Warrior III Pose
King Pigeon Pose
Kids Yoga Sequence
The following yoga sequence is designed for kids of all ages. It can help to increase flexibility, strength, and focus. The poses can be done in any order, and can be repeated as often as desired.
1. Mountain Pose (Tadasana)
This is a foundational pose that helps to improve posture and balance.
2. Child’s Pose (Balasana)
This pose is a resting pose that helps to calm and soothe the mind and body.
3. Downward-Facing Dog (Adho Mukha Svanasana)
This pose is a great way to stretch the hamstrings and calves. It also helps to strengthen the arms and legs.
4. Cobra Pose (Bhujangasana)
This pose helps to stretch the chest and belly. It also strengthens the arms and spine.
5. Camel Pose (Ustrasana)
This pose helps to stretch the chest and belly. It also strengthens the arms and spine.
6. Warrior I Pose (Virabhadrasana I)
This pose helps to strengthen the legs and arms. It also opens the hips and chest.
7. Warrior II Pose (Virabhadrasana II)
This pose helps to strengthen the legs and arms. It also opens the hips and chest.
8. Triangle Pose (Trikonasana)
This pose helps to stretch the hamstrings, groin, and chest. It also strengthens the legs and arms.
9. Extended Triangle Pose (Utthita Trikonasana)
This pose helps to stretch the hamstrings, groin, and chest. It also strengthens the legs and arms.
10. Half Moon Pose (Ardha Chandrasana)
This pose helps to improve balance and coordination. It also stretches the hips and groin.
Basics Yoga Sequence
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The yoga sequence that we are going to explore is a basic sequence that is designed to help you open up your hips and spine. This sequence is a great way to start your day, or to use as a warm-up before you practice a more advanced sequence.
The first pose in the sequence is Downward-Facing Dog. This pose is a great way to open up your hips and spine. It also helps to stretch your hamstrings and calves. To perform this pose, start in a tabletop position. Then, press your palms firmly into the ground and lift your hips up towards the ceiling. Keep your spine straight and your heels pressed firmly into the ground. Hold this pose for 5-10 breaths.
Next, we will move into Child’s Pose. This pose is a great way to relax your body and to stretch your hips, spine, and shoulders. To perform this pose, start in a tabletop position. Then, bend your knees and bring your forehead to the floor. Extend your arms out in front of you and relax your body. Hold this pose for 5-10 breaths.
The next pose in the sequence is Cat-Cow Pose. This pose is a great way to warm up your spine and to stretch your back. To perform this pose, start on all fours. Then, arch your back and lift your head and tailbone up towards the ceiling. Hold this pose for 5-10 breaths. Then, tuck your chin and round your back, and hold this pose for 5-10 breaths.
The next pose in the sequence is Downward-Facing Dog again. This pose is a great way to open up your hips and spine. It also helps to stretch your hamstrings and calves. To perform this pose, start in a tabletop position. Then, press your palms firmly into the ground and lift your hips up towards the ceiling. Keep your spine straight and your heels pressed firmly into the ground. Hold this pose for 5-10 breaths.
Next, we will move into Warrior I. This pose is a great way to open up your hips and chest. It also helps to strengthen your legs and back. To perform this pose, start in a standing position. Then, step your left foot back and bend your knee so that your thigh is parallel to the ground. Extend your arms out in front of you and hold this pose for 5-10 breaths. Then, switch sides and hold the pose for 5-10 breaths.
The next pose in the sequence is Warrior II. This pose is a great way to open up your hips and chest. It also helps to strengthen your legs and back. To perform this pose, start in a standing position. Then, step your left foot out to the side and bend your knee so that your thigh is parallel to the ground. Extend your arms out to the sides and hold this pose for 5-10 breaths. Then, switch sides and hold the pose for 5-10 breaths.
The next pose in the sequence is Triangle Pose. This pose is a great way to open up your hips and chest. It also helps to strengthen your legs and back. To perform this pose, start in a standing position. Then, step your left foot out to the side and bend your knee so that your thigh is parallel to the ground. Extend your arms out to the side and tilt your head towards your upper arm. Hold this pose for 5-10 breaths. Then, switch sides and hold the pose for 5-10 breaths.
The next pose in the sequence is Upward-Facing Dog. This pose is a great way to open up your chest and spine. It also helps to strengthen your arms and legs. To perform this pose, start in a tabletop position. Then, press your palms firmly into the ground and lift your torso and hips up towards the ceiling. Keep your spine straight and your heels pressed firmly into the ground. Hold this pose for 5-10 breaths.
The next pose in the sequence is Camel Pose. This pose is a great way to open up your hips and chest. It also helps to strengthen your back. To perform this pose, start in a standing position. Then, reach your hands back and grasp your ankles. Keep your spine straight and your hips pushed forward. Hold this pose for 5-10 breaths.
The next pose in the sequence is Bridge Pose. This pose is a great way to open up your hips and chest. It also helps to strengthen your back. To perform this pose, start in a tabletop position. Then, press your palms firmly into the ground and lift your torso and hips up towards the ceiling. Keep your spine straight and your heels pressed firmly into the ground. Hold this pose for 5-10 breaths.
The next pose in the sequence is Corpse Pose. This pose is a great way to relax your body and mind. To perform this pose, just lie down on your back and relax your body. Close your eyes and focus on your breath. Hold this pose for 5-10 minutes.
Back Body Yoga Sequence
The back body is often neglected in yoga classes. This sequence is designed to open and energize the back body, and is perfect for when you need a quick yoga fix.
1. Standing Forward Bend (Uttanasana)
This pose stretches the entire back of the body, from the neck to the hamstrings. It also releases tension in the neck and shoulders.
2. Camel (Ustrasana)
Camel pose is a deep backbend that opens the chest and strengthens the back. It can be a little challenging for beginners, so be sure to take it slow and build up to the full pose.
3. Bridge (Setu Bandha Sarvangasana)
Bridge pose strengthens the back and glutes, and opens the chest and shoulders. It’s a great pose to do in the morning to wake up the body.
4. Fish (Matsyasana)
Fish pose is a deep forward bend that stretches the entire back of the body. It’s a great pose to do in the morning to wake up the body.
5. Child’s Pose (Balasana)
Child’s pose is a deep hip opener that stretches the back and glutes. It’s a great pose to do in the morning to wake up the body.
