In a world that never stops, anxiety can creep in. It can leave us feeling overwhelmed and disconnected. But what if you could pause, reconnect with yourself, and find peace in every breath? Zen in Every Breath: 12 Steps to Unwind with Restorative Yoga and Combat Anxiety aims to help you do just that. You can calm your mind and ease tension from anxiety. To do this, slow down, tune into your breath, and practice some restorative yoga poses.
Here are the 12 steps to help you unwind, release anxiety, and find your zen:
1. Create Your Sacred Space
Find a quiet, comfortable space where you won’t be disturbed. Set the mood with soft lighting, calming music, or essential oils. This is your sanctuary for relaxation.
2. Set an Intention
Before you begin, set a simple intention for your practice. It could be something like “I am calm” or “I release stress.” Let this be your focus as you move through the steps.
3. Grounding Breath
Start by sitting or lying down comfortably. Close your eyes and take slow, deep breaths. Inhale for four counts, hold for four, and exhale for four. Repeat this for 2-3 minutes to ground yourself.
4. Supported Child’s Pose (Balasana)
Kneel on your mat, bringing your big toes together and your knees apart. Place a bolster under your torso and rest your head on the bolster. Stay here for 5 minutes, allowing your body to release tension into the earth.
5. Legs Up the Wall (Viparita Karani)
Lie on your back and swing your legs up the wall, letting them rest vertically. This gentle inversion helps calm the nervous system and reduce anxiety. Stay in the pose for 5-7 minutes.
6. Reclined Bound Angle Pose (Supta Baddha Konasana)
Lie back on a bolster or a stack of blankets. Bring the soles of your feet together and let your knees open to the sides, supported by blocks or cushions. Close your eyes and breathe deeply for 5 minutes.
7. Seated Forward Fold (Paschimottanasana)
Sit with your legs extended in front of you. Place a bolster on your thighs and gently fold forward, resting your head on the bolster. Hold for 3-5 minutes, focusing on releasing tension from your lower back and hamstrings.
8. Supported Fish Pose (Matsyasana)
Lie back on a bolster placed lengthwise along your spine. Let your arms rest at your sides, and allow your chest to open. This heart-opening pose helps counteract the effects of anxiety and stress. Hold for 5 minutes.
9. Reclined Twist (Jathara Parivartanasana)
Lie on your back with your knees bent. Drop your knees to one side, arms extended out in a T-shape. Hold for 3 minutes on each side, feeling the gentle twist release tension from your spine.
10. Restorative Bridge Pose (Setu Bandhasana)
Place a block or bolster under your sacrum to support your lower back. Let your hips lift gently as you relax into the pose. Stay here for 3-5 minutes, focusing on opening your chest and hips.
11. Mindful Breathing (Pranayama)
Sit or lie comfortably. Close your eyes and begin deep, diaphragmatic breathing. Inhale deeply, hold briefly, then exhale slowly. Focus on the breath entering and leaving your body, helping to calm your mind.
12. Savasana (Corpse Pose)
End your practice with 10 minutes in Savasana. Lie flat on your back, arms at your sides, legs slightly apart. Focus on your breath, allowing your body to fully relax and absorb the calm energy of the practice.
