12-Minute Flow to Calm You Down

Practicing yoga for anxiety is a balance of sitting with the accompanying emotions and moving just enough to allow new energy to flow through you.

Yoga teacher Taylor Lorenz understands this. In just over 10 minutes, she moves you through calming cycles of Cat and Cow, some gently challenging seated postures, and a reinvigorating breathwork exercise, each easing anxiety while welcoming a more grounded sense of spirit.

You’ll need a block or a bolster for this yoga for anxiety practice. Don’t have either? A pillow or even a rolled-up sweatshirt will work just fine.

12-Minute Yoga for Anxiety Flow

Moving through anxiety is tough enough, so do yourself a favor and allow this practice to be exactly what you need. Sit with any pose that feels grounding for as long as you’d like and modify any poses as needed.

Thunderbolt Pose

Begin seated in Kneeling, or Thunderbolt Pose. You can sit back on your heels or place a block or cushion between your heels and rest on that for support. If this feels uncomfortable, come to any seated position that works for you.

Wrist Circles

Interlace your fingers in front of you and start to make figure 8s or circles with your wrists. Close your eyes or soften your gaze and begin to deepen your breath. Stay here for 6 breath cycles.

Crossed-Leg Cow Pose

Place any props to the side and come to your hands and knees. Draw your right knee to the center of the mat and step your left knee behind your right so your legs are crossed. Inhale as yo arch your back in Cow Pose.

Crossed-Leg Cat Pose

Exhale as you press your hands into the mat and round your spine in Cat Pose.

Repeat these poses for 3 cycles of breath.

Cow Face Pose

Return to a neutral spine, widen your heels a little farther away from each other, and sit back into Cow Face Pose.

If that feels a bit too intense, keep your right leg bent and extend your left left forward. Stay here for 2 cycles of breath.

Seated Twist

Inhale and reach your arms up to the sky and then twist toward your bent right leg. Hug your left leg as you plant your right hand or fingertips behind you, perhaps taking your gaze over your right shoulder. Stay here for 4 cycles of breath.

Tabletop Pose

Exhale to release the twist. Move into hands and knees facing the back of your mat.

Draw your left knee to center and step your right knee behind it so that your legs are crossed. Repeat Cat and Cow, Cow Face, and Seated Twist on this side.

Downward-Facing Dog

Exhale to release the twist. Move into hands and knees facing the front of your mat and into Downward-Facing Dog. Stay here for 3 cycles of breath, peddling out your feet as needed.

Standing Forward Bend

Walk your hands back toward your feet and into Standing Forward Bend. Release your shoulders and your neck. Stay here for 3 breath cycles.

Mountain Pose

Slowly roll up to standing, stacking your vertebrae and rolling your shoulders back to arrive in Mountain Pose.

Breath of Joy

Practice Breath of Joy here with a 3-part inhalation and 1 full exhalation.

To begin, inhale as you reach your arms straight forward.

Inhale again as you reach your arms to the sides.

Inhale a third time as you reach your arms overhead.

Exhale as you take a big bend in your knees, fold forward, and throw your arms behind you. Repeat for 17 cycles of breath.

Rag Doll

With your last exhalation from Breath of Joy, fold forward, bend your knees slightly, and grab hold of both of your elbows. Hang here in rag doll, allowing your upper body to dangle while you slowly sway from side to side.

Yogi Squat

Release your hands to the mat and heel-toe your feet apart until they are  just wider than hip’s width distance. Point your toes so they are facing the corners of your mat and sit into Yogi Squat. Feel free to sit on a block or other prop for support. Bring your hands together at heart center and allow your elbows to gently press into your inner thighs. Stay here for 8 cycles of breath.

Waterfall Pose

Move through hands and knees and then come onto your back, bringing your prop with you. Slide your support beneath your sacrum and gently reach your feet toward the sky in Waterfall Pose. Stay here for 6 cycles of breath.

Savasana

Slowly lower your heels to your mat, removing any props and extending your limbs long into Savasana. Stay here for as long as you like.

Pencil Stretch

When you’re ready, wiggle into your fingers and toes. Bring your arms overhead and inhale, taking a big stretch through the entire body. Exhale as you relax.

Fetal Pose

Bring your knees to your chest and roll onto your right side in Fetal Pose.

Closing

Gently push yourself up into a comfortable seat. Close with hands in prayer at heart center. Thank yourself for showing up on your mat today.