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yoga for anxiety and depression
welcome and good morning. i'm caren andin this morning yoga routine, we're going to use the practice to dropout of the head space today and into the heart space. you'll also have the opportunity for ashort, seated guided meditation to set the tone for your day.
yoga for anxiety and depression, let's begin from a cross-legged seat. reach your left hand away from your hipand plant it on the ground. then inhale your right arm up overhead. breathe deeply into your right ribs,turning both of your shoulders to face
forward. drop your left ear to your leftshoulder. inhale, flow through seated. plant your right hand on the ground andexhale your left arm overhead. drop your right ear to your shoulder.draw your collarbones wide and breathe into your left ribs. inhale, lift to seated. then sweep botharms up overhead, interlacing the fingers and turning the palms up to the ceiling. keep the elbows softly bent and draw thevery tops of the shoulders down the back. exhale, release the hands and foldforward over your legs using your hands
for support. reach forward through your fingers, butback and down through your hips to remain rooted on the ground. inhale and walk your hands back up.switch out the cross of your legs, then take your right hand by your side andinhale your left arm overhead. if there's space deepen, this side bybending down to your elbow or your forearm. find an inhale and float back throughcenter, the exhale to seamlessly go to the left, deepening on this side as well with yourelbow or forearm.
inhale and float both arms up to the sky. interlace your fingers. stretch the palmsto the ceiling, soft elbows. rest your lower ribs in,rather than pressing them out. now release your hands and exhale, foldforward over your legs. reach through your fingers, sink back into your hips. inhale and riseto a seat. then come to a tabletop position,stacking your hands under your shoulders, knees under the hips. curl your toes and stretch the soles ofthe feet, then inhale, lower the abdomen,
take the gaze forward into cow pose.exhale and arch the spine, relaxing the head into cat. transition on the inhaleto cow pose. arch through the spine, cat. flow withyour breath into cow pose and transition on the exhale to cat. return to a neutralspine with the gaze down and release your toes. inhale the left arm to a t, then twist and thread it through theright, coming onto the side of the face. tent your right fingertips on theground and experience this twist in your upper body, with your hips quiet overyour knees. stay here or extend your right arm overhead with the bicepalongside the ear. tent the right
fingertips, then gently guide the upper arm boneback into the shoulder socket, making space for your head. return your right hand by your face andpress in to lift the left arm up to the ceiling, counter twisting to the left.then exhale and set it back down into tabletop. inhale the right arm straight out andthread it through the left, arriving on the right shoulder and theright side of the face. stay here to start, tenting through yourleft fingers and experiencing the twist
in your upper body. to move on, stretch your left arm upoverhead, planting into the fingertips. then draw the upper arm bone down andback into the shoulder socket, relaxing the sides of the neck. releasethe hand back by your face. press up on an inhale and take the rightarm high, twisting to the right. exhale and set it back down. step forwardto your hands and arrive in uttanasana, standing forward ben. bend the knees asmuch as you need and relax the arms fully to the ground. let the low back get heavy and loose.
lift your torso away from your legs.support with your hands and step your right foot back about two-and-a-halffeet from your left, keeping the toes facing out 45 degreesfor pyramid pose. keep the knees softly bent, lengthen thespine and the crown of your head forward. then with that length, fold over yourfront thigh. press gently into your left big toe mound as well as the pinky toeedge of the right foot. lift both kneecaps and hug the muscles into thebone so that you feel the lengthening on both legs. if you'd like to advance, walk your handsback behind your front foot.
on an inhale, release by walking your hands forward and stepping your right foot forward back into uttanasana. take another halflift, then sweep your left leg back into pyramid pose. hug your right hip gently back this time,and fold when you're ready. engage all of the muscles of the legs.hug them up to the center and press down evenly into both feet. then advance yourhands back behind your front foot, if you have access in your upper body. take one more big breath in and breatheit out. walk your hands forward for support andstep both feet together.
release to your seat, sending your feet in front of you withthe soles touching and the knees wide by your sides. take hold of your ankles, then exhale andfold over your legs. fold forward out of the pelvis just until you feel thesensation in your inner legs. then relax the head at the bottom. breathe biggerinto the back of your heart and relax the ribs on the exhalation. inhale to rise. keep your left leg in, then extend yourright leg long into parivrtta janu sirsasana.
turn your torso to face overthe front foot. slide your right hand or forearm to the top of the right leg andplace your left hand on the hip. with your torso twisting toward the bentknee, inhale your left arm overhead. if you feel long in both of your sidebodies, slide your right hand down to the ground and hook your thumb underneaththe leg. if you feel a bit crunched in your sidebodies, keep your hand exactly where it is. continue to reach with your left fingerstoward your right lengthened leg. inhale about halfway up with the torso and keep your left arm about a foot or so away
from the ground, pressing into your right palm. relax yourright ear down toward your right shoulder and feel the stretch happen inthe neck. gently release by taking the right hand to the side of the face andlifting up to center. simply switch out through your legs, extending the left leglong with the right foot in. place the leftforearm or hand on the left leg and right hand to hip. twist open toward thebent knee then inhale the right arm reachesstraight up yearning for the left foot. soften the lower ribs in and continue totwist open toward the bent right knee,
bringing both of your shoulders forward.slide your left forearm to the ground, if that served you on the first side, andrelax into the sides of your neck. inhale, reach your right arm all the way up. press your left palm into the ground andstop when your right fingers are about a foot off of the ground. completely relaxyour left ear to the left shoulder and feel this opening on the side of theright neck. lift your left hand to the side of your face and use it to bringyourself back up to center. sweep your left leg straight in front ofyou and then lift up your right knee. plant your right foot on the groundclose toward your groins. plant the
right hand behind you. then inhale the left arm up, exhale andtake the outside of the left arm to the outside of the right knee. feel thistwist happen in the upper back, around and across the chest. release the twistback forward and send your right leg long. bending your left knee, plant the footdown close to the groin. place the left hand behind you andinhale the right arm tall. exhale and sweep the outer right arm to the outerleft knee. anchor through the long right leg. release the twist back to center. bringboth of the knees in and then roll onto
your back. draw the fingertips down to touch theheels and keep the feet hip distance apart. press into the soles of the feet and thepalms, and inhale rise the hips high.tthen interlace your fingers. shimmy the shoulders a bit closertogether so that you feel the back of the heart lift. then engage more intoyour feet, into your inner thighs, and lift your ribs upward. gently tap theback of the head down to the ground to make space for the throat and space forthe breath. on an exhale, release your
hands and curl upper-, mid- and lower spine to the mat and draw your right knee in. figure four the right foot on top of theleft knee for eye of the needle pose. interlace your hands either behind theknee or just below the top of the knee. draw the left leg in and guide the rightknee outward with your right elbow. allow your head to remain on the groundand your tailbone to tilt forward so as much of your spine as possible islengthening. gently release the hands, then slide the right knee on top of theleft and take hold of both ankles, or feet, with your hands. as you draw thefeet in, move the knees slightly away. in supta gomukhasana, look for thestretch in your outer right hip. release
your hands and keep the knees bound, andmaybe hook the ankles, for eagle legs. goal post your arms on the ground and exhale your legs to the left for a reclining spinal twist. stack your hips once you arrive andsoften through the legs. breathe slowly and deeply, letting your whole heartcenter rise and fall. engage through your abdomen, uncross your legs and bring yourself onto your back. rest for a breath. now draw your left knee in and figurefour the left foot on the right knee.
thread the arms through, taking hold ofthe top of the knee or the underside of the thigh, and use your left elbow toopen up the left knee as you draw the right knee in, finding this opening inthe hips. release your hands, sweep your left kneeon top of your right, then take hold of your feet. guide the feet in toward your face asyou gently oppose away from your body with the knees, finding this stretch on the outer lefthip. relax your neck and soften yourshoulders. release your hands but keep
your knees bound. perhaps take the cross of the ankles foreagle legs. goal post your arms. exhale the knees to the right. soften through your shoulders, growheavier through your limbs and focus on breathing into your heart. engage your abdomen, lift your knees,unwind your legs and bring yourself onto roll onto one side and use your hands topress yourself up to a seat as we transition into seated meditation. placea rolled up blanket or cushion underneath your hips to elevate yourseat. then, instead of crossing at your
shins, perhaps load your ankles one in front ofthe other for siddhasana. if this doesn't feel comfortable, feel free to cross atyour shins. we'll take a mudra, gyan mudra, for inner wisdom. touch the first fingersto the thumbs, then extend the other three fingers long and place the handspalms down on your knees. relax through your elbows and close your eyes. lift gently up through the crown of yourhead. soften your lowest ribs in and thenrelax your chin down slightly toward the chest so that it comes parallel to theground.
bring the awareness solely to the breaththat moves in and out of the nostrils. travel your awareness from the breath inthe nostrils to the breath filling and expanding your heart space. feel the warmth that is inside and allaround your heart. repeat silently to yourself thefollowing mantra: "may i be peaceful and at ease." as you repeat this, begin to embody thosefeelings in your heart. feeling deep peace. feeling deep ease. now visualize a time in your life when youwere most peaceful and most at ease,
whether that's now or perhaps when youwere a beloved child. as you hold yourself in your mind's eye, repeat the mantra: "may i be peaceful andat ease." release the mantra and on an exhale bowyour chin towards your chest to acknowledge your true spirit. take thislovingkindness with you today off of the mat and into the world. thanks for practicing with me. if you enjoyed this video give it athumbs up. namaste.
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