Yoga for When You Are Scared: Coping Techniques and Mindfulness Tips

In this practice, we will explore yoga poses and breathing techniques that can help you cope with fear and anxiety. Whether you are looking for preventative care or support in survival mode, this practice has got your back. So, find a comfortable spot and let's get started.

The Corpse Posture

We begin by laying down on our back in the corpse posture, also known as Shavasana. Take a moment to fully relax your body and surrender to the earth beneath you. Close your eyes and bring your awareness to your breath. Notice the way you are breathing and allow it to naturally change as you become more mindful of it.

Bringing Awareness to the Present Moment

As thoughts arise, acknowledge them and gently guide your focus back to your breath. Use your breath as an anchor to bring yourself back to the present moment. This moment is a gift, a green light to find peace and soothe your nerves. Allow this practice to be easy and comforting, giving yourself the time and space to simply be present.

Connecting Breath and Movement

Now, let's start moving our body with the breath. Inhale deeply as you wiggle your fingers and toes. Exhale as you release and open your eyes. Draw your right knee up into your chest and rotate your right ankle. Inhale deeply, exhale as you lift your head and reach your nose towards your knee. Release and switch sides. Extend your right leg and squeeze your left knee into your chest. Rotate your left ankle and then lift your head, reaching your nose towards your knee. Release and bring both knees into your chest, gently rocking from side to side. Feel the support of the earth beneath you and allow yourself to be present in this moment.

Breathing Techniques

Let's explore some breathing techniques that can help calm your mind and body. Start with a diaphragmatic breath by inhaling deeply, filling your belly with air. Feel your hands rise as you breathe in. Exhale fully, allowing your belly to soften and release. Practice this belly breath a few times, focusing on the expansion and release of your breath.

Now, let's add another element to our breath. Inhale deeply, filling your belly and then continue inhaling to fill your chest and upper back with air. Exhale fully, emptying your lungs. Practice this two-part breath, allowing your breath to flow naturally and deeply.

Moving with Breath

As we move through the practice, synchronize your breath with your movements. Inhale as you come forward, exhale as you come back. Find your own rhythm and conscious breath pattern. Let your breath guide you through the poses and bring a sense of calm and focus to your practice.

Twists and Gentle Stretches

Now, let's move into some twists and gentle stretches. From a seated position, inhale as you lift your chest and exhale as you round your spine. Close your eyes and go inward, moving with your breath. Feel the gentle release and opening in your body as you twist and stretch.

Box Breath and Final Relaxation

Next, let's practice a box breath. Inhale for four counts, hold the breath for four counts, exhale for four counts, and hold the exhale for four counts. Repeat this breath pattern a few times, focusing on the rhythm and flow of your breath.

Finally, we come to the most important part of our practice - final relaxation. Find a comfortable position lying on your back. Close your eyes and let go of any tension or stress. Allow yourself to fully relax and surrender to the present moment. Take this time to connect with yourself and find inner peace. Remember that you are not alone in your fears and anxieties. By practicing yoga and mindfulness, you can find the strength and resilience to face your fears and navigate through difficult times. Take care of yourself and continue to prioritize your mental and emotional wellness.

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