Hello again! Can you believe we’re less than 1 week away from June? My kid is graduating from preschool tomorrow! Ack! Time really does fly when you’re a parent.
Anyway, I digress. I’m still sharing yoga for anxiety and sadness this week and next week so on to that topic. If you’ve missed my last two weeks of posts, you can find the first one, Asana for Anxiety & Sadness, right here. And here you can find Meditation, Mantra, & Breathwork for Anxiety & Sadness.
This week I’m sharing a few poses for energy and confidence. I don’t think I’m alone when I say that my self-esteem tanks when I’m sad. I also find that my energy levels are low during times of chronic anxiety. Do you find the same is true for you? If so, read on! I’m diving right into the good stuff today….
Start with about 8 rounds of cat-cow to warm up. From there move on back to down dog and find whatever type of movement there you’d like. Move on to 3 legged down dog as well and spend as much time in those poses as your body likes. When you’re ready move back into down dog. (If you need to see any of those poses check out Asana for Anxiety & Sadness.)
- From down dog take a deep breath in and move forward into high plank, or drop your knees to modify.
- Exhale back into down dog. Continue moving through these poses at least 5 times, and as many as 10.
- Inhale: plank – Exhale: dog
- Now we’re moving on to down dog hops. Check it out!
- As you can see, start in down dog. Lift the heels, bend the knees, and press off the balls of the feet.
- Don’t worry about getting your hips over your shoulders, just hop as best you can.
- This is more about fun and creating energy than working on any specific technique.
- Be mindful or avoid this pose completely if you have a shoulder injury.
- Try for 5 hops!
- Now we’re moving on to modified side plank and modified wild thing.
- Before we move on, how are you feeling? Just check in.
- When you’re ready, come to table top.
- Start with the left side as your bottom side. Swing the left lower leg out to the side as shown in the middle picture.
- The top hand can reach up towards the sky or let it fall to the thigh if it feels better on your shoulder.
- Leave the top foot down if you like, or lift the top leg for more core work.
- Stay here for about 4 breaths, then move on to modified wild thing.
- To enter modified wild thing from modified side plank, roll the top shoulder open and back.
- Lift your sternum up towards the sky and draw the shoulder blades together towards the spine.
- Engage the belly firmly! Stay here for 3-5 breaths, or as long as feels comfortable in your body.
- Come back to table top and repeat the same steps on the right side.
- Now moving on to Crow Pose!
- Don’t be intimidated, we’re going to move slow and not actually lift off.
- As you can see I’m demoing this for you using a block. If you have a block, grab it and put it down on your mat/the floor. Stand on the block and then squat down.
- Place your hands on the floor in front of you, as shown. Bring the knees out wide and very high, up to the triceps/arm pits.
- Squeeze the belly button to the spine, lift up through the pelvic floor muscles (the muscles you engage when you have to be super bad and the bathroom is still a block away), and press the floor away.
- If you’d like to move on, bend the elbows creating a shelf for your knees on the triceps.
- Now squeeze the inner thighs together, think thigh master!
- Stay here for 3-5 breaths or try lifting one or both feet. Squeeze, squeeze, squeeeeeezzzzzeeee everything toward the midline of the body, both core and legs. And BREATHE.
- Come out slowly, smile bright and say out loud to yourself, “AMAZING JOB!!” 😉
- No pictures for this, but stand up and shake, shake, shake! Dance around, shake your butt, and smile! Sing if you feel so inclined. Even if it feels weird. Spin around a couple of times and/or jump up and down! No rules, just have a good time.
- Now, EXHALE. With enthusiasm… as many times as you need. Use the exhales to wind down, eventually making your way down to the floor, finding a comfortable seat.
- At this point you may be really jazzed! That’s great! If you feel like doing more, do more! If you feel like dancing, singing, hooping, jumping, crying, clapping, running, etc, whatever you feel is totally fine. Embrace the feelings that come up, even if you feel uncomfortable. All of this is normal.
- Eventually, we’re going to wind back down and bring yourself back to yourself with a seated savasana.
- I’m recommending seated savasana for this session because we want to retain the energy we just built up and I find traditional savasana very relaxing and not energizing. Seated savasana still gives you the opportunity to get in touch with yourself and integrate the poses without getting too relaxed.
- Find a comfy seated position and place hands down on legs or one hand on the belly and the other on the heart, as shown.
- Sit and observe your breath, your thoughts, and how your body is feeling.
- You can set a timer for 2-3 minutes if you need to, otherwise I’d recommend just sitting as long as you like and noticing how you’re feeling.
- Maybe jot down some notes in your journal about how you’re feeling and if these poses stirred up any “stuff” for you.
That’s all I have for you today. I hope you’ve enjoyed this brief sequence. I’ve had a few people reach out to me and say that the previous sequence that I offered for anxiety & sadness really brought up a lot of anxiety & sadness during their practice. This is normal. As I mentioned before, we store thoughts/feelings/trauma in our physical body. These things are stored as energy and when we start moving the physical body energy gets moved around as well. If it is too intense for you, please remember you can stop at any time. Please also know that these things come up when we’re ready to deal with them. If you’ve taken the initiative to read my posts and do the actual practice you are ready whether or not your brain allows you to believe it.
Don’t forget to stop back next Wednesday for Meditation, Mantra, & Breathwork for energy and confidence. And on an unrelated note, I post delicious, whole food recipes every Friday! This week it’s Purple Sweet Potato Salad 🙂 I hope you’ll come back for that too. Many Blessings for a wonderful Wednesday and long weekend ♥