20 Minute Yoga for Midlife Anxiety

Transcript

Rachel here from Kick-Ass mid-life women so yoga for anxiety you know sometimes at this stage of Life suddenly things that ordinarily were able to deal with just become really stressful and that perspective on that changes so this kind of yoga session that I like to do just to help keep me calm bring me back to feeling relaxed good for stretching your body too so come down to the mat and we'll get started so we're going to start with some breathing exercises so just sitting cross-legged turn your palms to face the ceiling of the sky and then focus on breathing in through your nose and exhale out through your nose so just starting with an inhale of one exhale for one then you're going to go up into inhaling for a count of two one exhale kind of two two one one more time inhaling one one two exhale one two take that into account of three inhale two three exhale one two three inhale one two three exhale one two three inhale one two three exhale one two three taking it up into a count of four inhale one two three four exhale four three two one inhale two three four exhale foreign two one inhale to three four exhale one two three four inhale one two three four exhale long one two three four keeping your eyes closed continue with that count you're now going to cycle back down through a count of three times three times two times two times and then that final one breath and then I'll meet you for the flow so now after that breathing bringing us into this space that's come onto all falls spreading fingers wide round down underneath the shoulders bring your knees underneath your hips I'm just going to go into a cat car so you're boiling in hooking up dropping your back probably more than mine excellent growing up very bad lip five times inhale exhale two more just try and get as much articulation as you spine as possible okay exhale coming into neutral and then sinking your hips back you're going to bring your hand or to your fingertips it's a stretch forward keeping those that rest on your fingertips you're getting much more of a stretch underneath your shoulders really try and push your arm back get that contact with the hip the hips and then stick the head forward we're staying here for 10 breaths breathing in deeply exhale completely so with your own count from nine more breaths Last Breath exhale as you exhale in your hands and fully rest on the mat then take them over to the right hand side pulling away to the left breathing into the ribcage inhale back Center exhale take them over to the other side inhale back Center come into all fours exhale downward dog walking the hips out and then walking the hand in towards your feet to hang your legs stay bent swinging side to side slowly roll it up one very time rolling the shoulders back and down then we're going to come in front of the mat for a short flow so spread your toes wide ground down through the feet exhaling down through the center exhale we need to chat around exhale then my dog three breaths inhale look forward jump or step exhale forward fold inhale exhale hands down to the center doing this three times inhale halfway lift retain the breath as you jump or step exhale chaturanga or move chest and Chin inhale up roll shoulders back exhales over dog three breaths in Hale look forward to prepare jump or step exhale forward fold inhale exhale hands down to the middle floor inhale halfway lift retain that breath jump or step exhale to the rainbow inhale up the door exhale three breaths inhale to prepare jump step exhale forward fold inhale reaching up exhale Palms down to the center inhale step out we're gonna need this right foot forward left foot is parallel with the end of the mat bringing your hands up so they're stretching out in alignment and sink down forward looking at that third finger three breaths turn the hands up reverse that Warrior sinking down three breaths inhale taking that right elbow to that right knee reaching up in line with your ear and then try it have your gaze follow that third finger keeping that arm back it will start straying forward try and retweek to reach up by your ear for your breaths down a little bit lower inhale coming up turn that right foot in left foot goes out stretching the arms away with the third finger and then sink down you might need to adjust your feet or back gaze third finger it just it turned out later the outfit at the foot onto the mat flip the hands reaching reverse Warrior sinking down left elbow right arm reaching the line if you can back here before that goes keep pulling this arm back in line with your ear increasing that stretch all the way down the side body into that heart space inhale up turn both feet as they're facing forward pitch and tear them out a little bit more inhale arching back pushing the hips forward exhale forward fold keeping your elbows hands on your hips dropping your head towards the floor keeping those legs so straight inhale all the way up exhale release the hands inhale straighten the hands up exhale take them behind your back and class them together inhale pushing your hips forward exhale forward down each exhalation try and pull your hand further and further over your head last inhale exhale inhale all the way up exhale release the hands inhale hands up taking them to your hips exhale forward fold this time you're going to take your hands so in line with your feet as much as you can to look forward try and take them back in line with your feet inhale to prepare and exhale right get your head a little bit closer to the floor maybe tipping into your hand a little bit more having a play with that let's go for five breaths here two more last one inhale hands hips all the way up pigeon take your feet all the way together I'm going to take the hands up overhead reach over to the right and left to with the breath exhale inhale Center exhale inhale threat to Exhale freeing up those hips last one and now hands down rolling the shoulders back this just take it into the neck so just dropping your head to your right shoulder don't bring your shoulder up inhale Center actually left inhale Center let's take our hands back of the head don't push that weight give your back a nice stretch open up dropping your head into those hands help open up your chest nice deep breath in two more not fun and then release the hands so I hope you've enjoyed that let me know in the comments below if you're watching on YouTube and what else you'd like to work on in terms of your strength and your mobility and flexibility