Anxiety often feels like a tangled knot in your stomach or a tight band around your chest. Yoga works to gently untangle these knots, both physically and mentally. This sequence is designed to create space, encourage release, and smooth out the inner turmoil caused by stress.
Begin by loosening the knots in your back with Balasana (Child’s Pose). The gentle forward flexion of the spine creates space between the vertebrae, while deep breaths into the back of your ribs expand and stretch tight intercostal muscles. This physical release of tension in your core is the first step to untangling the mental knots of worry.
Next, allow the knots to dissolve with Viparita Karani (Legs-Up-the-Wall). This posture is deeply calming because it requires complete passivity. As your body rests, your nervous system can downshift, and the frantic energy of anxiety can begin to dissipate. Imagine the knots of worry gently unraveling and flowing away as you lie in this state of supported stillness.
Finally, smooth everything out with Paschimottanasana (Seated Forward Bend). This pose provides a long, uninterrupted stretch for the entire back line of the body, from the heels to the crown of the head. Visualizing a smooth, flowing line of energy as you breathe in this posture can help to counteract the jagged, chaotic feeling of anxiety, leaving you with a sense of elongated calm and order.
