Salamba Balasana (10 minutes – 5 mins for each side of face)

Salamba Setu Bandha Sarvangasana (5-10mins)

Salamba Upavistha Konasana (10 mins)

Salamba Bharadvajasana (5 mins each side)

Salamba Eka Pada Rajakapotasana (5 mins each side)

Viparita Karani (5-10mins)

Savasana (10-15mins)

The post Restorative Sequence appeared first on Byron Yoga.

Yoga is fantastic for helping relieve anxiety. This sequence, provided by Byron Yoga Centre Teacher and Teacher Trainer, Star Rumble, is not only good for burning off the nervous energy which can contribute to anxiety but also helps maintain a healthier nervous system.

Question: My 24 year old daughter suffers from anxiety. I would love to offer her more ideas and asanas to help her manage her daily challenges.

M.S.

Answer: Keeping your awareness on your breath and maintaining a slow, effortless exhalation during your asana practice helps to activate your parasympathetic nervous system which is responsible for calming the body and mind during times of stress.

This is a general sequence for someone with no serious injuries. Stay in the poses as long as you are comfortable; the last three poses benefit from a longer stay. Once these practises are established and easy, your inner focus becomes more sensitive and you can more easily read the subtle shifts and changes in the body/breath to detect the earlier signals of an anxiety attack. A yoga practise will then help decrease the symptoms.

Ujjayi and Viloma pranayama breathing practises are also calming for the nervous system and bring the most benefit in the beginning. Practise pranayama while in Savasana with the chest is open and expanding. When you are finished your pranayama, stay still and quiet in Savasana for some minutes more.

A more general awareness of the breath at all times will increase your ability to focus and calm the mind.

Meditation is also encouraged to build stronger concentration and focus which can eventually help lead you away from your fears. Take your practice slowly, try not to take on too much at once and begin meditating only when you feel completely ready.

Asana sequence for anxiety

Please note that not all images contain the props detailed. A block, bolster or blanket is very useful for modifying all poses for anxiety – experiment with the props in relation your position to ensure you are comfortable.

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Theme: Forward bends and inversions.

Benefits: good for relieving headaches and nervous tension; balancing for the hormonal system; stretches hamstrings and lengthens/tractions lower back.

Suitable for experienced beginner – intermediate.

Use this sequence to rest and renew at day’s end, to cool the body and mind in hot weather, or whenever you’re feeling tired or in need of some self-nurturing.

1.    Viparita Karani (legs up the wall pose) – 5 minutes  (practice samvrtti pranayama – even inhalation/exhalation) 

* do without bolster if menstruating

2.    Supta Padangustasana

a) Hamstring stretch – leg to the ceiling

b) Supported leg to side – inner thigh stretch –   2 minutes each leg

3.    Adho Mukha Svanasana (down face dog pose) – do with heels against a wall – 1-2 minutes

4.    Adho Mukha Virasana  (supported forward hero’s pose) – 4-5  minutes

5.    Uttanasana (supported intense forward stretch) – 2 minutes

6.    Prasarita Padottanasana (supported extended wide legged forward bend) – 3 minutes

7.    Cross-legged forward bend – 2–3 minutes each side

8.    Setu Bandha with brick  (bridge pose)  – (you can add an inversion variation by straightening one leg first, then both ) – 3–5 minutes

9.    Salamba Halasana (supported plough pose) – 5 – 8 minutes  

* do not do if menstruating

10.    Savasana (corpse pose)

Sequence by Ana Davis, yoga teacher and teacher trainer, specialising in restorative yoga and pre- and post-natal yoga.

For further explanation of restorative Yoga, read ‘Restorative yoga: the art of rest‘.

Photos by Colin Clements, Australian Yoga Life, and Miranda Burne.

The post Restorative: Forward bends and inversions appeared first on Byron Yoga.

Theme: Heart opening – passive backbends

Benefits: rejuvenating, promotes deeper, more efficient breathing; relieves upper back and neck tension; good for digestive complaints; creates limber spine.

Suitable for experienced beginner to intermediate.

Use this sequence to rest and renew at day’s end or whenever you’re feeling tired or in need of some self-nurturing.

1.    Supta Baddha Konasana (reclining bound angle pose)  – 5 minutes

2.    Supta Virasana (reclining hero’s pose) – 3-5 minutes

3.    Adho Mukha Virasana  (supported forward hero’s pose) – 4-5  minutes

4.    Chair backbend – 3-5 minutes

5.    Setu Bandha  (supported bridge pose with T-bolsters) – 5 – 10 minutes

6.    Apanasana (knees to chest – counterpose)

7.    Viparita Karani (legs up the wall) – 5 minutes

8.    Savasana or Seated breathing / meditation – 5 – 10 minutes

Sequence by Ana Davis, yoga teacher and teacher trainer, specialising in restorative yoga and pre- and post-natal yoga.

For further explanation of restorative Yoga, read ‘Restorative yoga: the art of rest‘.

Photos by Colin Clements, Australian Yoga Life, and Miranda Burne.

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Theme: menstrual / women’s health

Benefits: balances hormonal system,  tones reproductive organs, promotes healthy menstruation, calms the mind and nervous system, nourishes the digestive system.

1.    Supta Baddha Konasana (reclining bound angle pose)  – 5 minutes

2.    Supta Virasana (reclining hero’s pose) – 3-5 minutes

3.    Baddha Konasana  (seated bound angle pose) – 1 minute

4.    Supported Upavista Konasana  (wide-angle pose) – 3-5 mins

5.    Supported Supta Padangastustana (supine leg stretch pose) –

Version B – supported leg to the side, inner thigh stretch – 2-3 minutes each side

6.    Janu Sirsasana (supported head-to-knee pose) – 3 minutes each side

7.    Pascimottanasana (supported full forward bend) – 4 minutes

8.    Setu Bandhasana on bolster – 5 minutes

9.    Adho Mukha Virasana (supported forward hero’s pose) – 4-5  minutes

10.    Savasana (corpse pose) – can do with calves on chair – 5 minutes

11.    Seated Nadi Shodhana – alternate nostril breath – 5 minutes

Sequence by Ana Davis, yoga teacher and teacher trainer, specialising in restorative yoga and pre- and post-natal yoga.

For further explanation of restorative Yoga, read ‘Restorative yoga: the art of rest‘.

Photos by Colin Clements, Australian Yoga Life, and Miranda Burne.

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