Yoga for Stress: My Calming Yoga Sequence

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Yoga for stress and calming the central nervous system is one of the best benefits it offers. In this sequence, I share several poses to help you to gently activate the parasympathetic nervous system (rest and digest mode).

You can do this sequence no matter your mobility level, simply omit what doesn’t work for you today. This is the beauty of yoga, we can adapt it to fit our needs.

yoga for stress

If you want to learn more about the benefits yoga can offer us, see these posts:

Yoga for Chronic Pain and Fatigue
The Central Nervous System, Restorative Yoga and Fibromyalgia
Yoga Nidra for Fibromyalgia

Yoga for Stress Sequence

This could take as little as 15 minutes “physical” practice plus your yoga nidra. Or as long as 37 minutes plus the yoga nidra. It is flexible. If a pose doesn’t feel right, please omit it. Please move mindfully and remember your breath – it is key to calm.

  1. Start in a comfortable position and focus on your breathe for 1-2 minutes. Coming out of the rush and into your place of calm. Begin with some gentle neck stretches if it feels good.
  2. Alternate nostril breathing is a great way to soothe the central nervous system. Here is the tutorial. Practice for 5 minutes.
  3. Child’s pose is a great calming pose that is also good for gently stretching your body. Here is how to do it. Hold for 3-5 minutes.
  4. From table top (all fours) carefully place each hand forward, one at a time, as pictured for Puppy Pose. Puppy is a gentle inversion (so please avoid if you have uncontrolled, high blood pressure or it just doesn’t feel right) that creates a good stretch and induces a sense of calm. Hold for 30 seconds if you are new to it. If it feels too strong feel free to try on your forearms. Hold for up to a few minutes.
  5. Legs on a chair pose. You can use the side of your couch, a chair (as pictured), or you can use the wall for this one. Hold for 5-20 minutes, as comfortable. As above, if it doesn’t feel right, please avoid.
  6. Finish off with a lovely Yoga Nidra guided meditation. If you’re part of Yoga for the Chronic Life virtual studio you have a few longer options (you can grab a seven day FREE trial to check it out). Otherwise here is one from my YouTube.

How do you feel? Take a moment to check in with yourself.

If you would like even more yoga designed especially for fibro bodies, please do come and check out the Yoga for the Chronic Life virtual studio. We even offer a seven day free trial for you to give it a try.

More yoga?

Yoga for a Neck Headache

Seated Gentle Breath Focused Practice

My Favourite Yoga for Fibromyalgia Poses

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