hey everybody it's Doctor Jo and namaste Kali, and today we're gonna show you yoga
for stress and anxiety. so let's get started.
so let me just start off by saying I am NOT a yoga master, but a lot of yoga
stretches really overlap with physical therapy, so this is just kind of a
routine I like to do. like I said it might not be exactly the form of yoga,
but this is how I feel like you can just relax get rid of some of that stress and
some of that anxiety. so don't keep me to the specific yoga poses, this is just
what I like to do. so first of all I really like to start off with just some
deep breathing exercises to kind of get everything relaxed. and so I like to deep
breathe in deeply through my nose and then breathe out through my mouth. kind
of with some pursed lips. so just to kind of get everything going. really just, I'm
just gonna do it three times you can do it about five times if you want to, but
so really just taking in that breath. if you want to hold it for two or three
seconds there you can, letting it out just really getting that oxygen in there
so you can kind of start flowing into some stuff. and then I like to kind of
roll into doing cat dog. some people call it cat cow, you're just kind of in the
all fours or quadruped position. and so you're going to take in a nice deep
breath go into that cat position and tuck your chin in as you're breathing in,
and then just letting out and going into the dog where you're kind of dropping
your hips down and bringing your head up. so just make sure you're breathing nice
and deeply with this. sometimes in yoga it's a little bit different but as long
as you're just making those nice deep breaths with your movements just to kind
of get the flow get everything nice and relaxed get some of that stress out of
there. you can do anywhere from three to five each way just really
kind of getting everything stretched getting everything nice and loose.. after
you do that, then you're just gonna roll back and kind of go into a child's pose.
if you can, if you want to widen your feet a little bit to drop your bottom
down a little bit more you can getting again nice just deep breaths with this.
if you want to just do one forward and then you can go over to the side so
you're going to stretch the side nice deep breath switch it over to the other
side. sometimes once you're breathing out a little bit you can reach just a little
bit further as you go getting that nice stretch in there, you come back to the
center and just kind of let everything relax. just kind of clear your mind. then
you're gonna come forward and come kind of into an upward dog. so upward dog
depending on how flexible and strong you are, really you want to kind of come up
on to your feet lifting your knees off of the floor. you don't have to, you can
kind of do almost a little bit more of a Cobra with this but just depending on
what feels good for you my feet my hands are a little bit past my shoulder. you
really want them right underneath the shoulder, so you don't mess up the
shoulder, and then just get that nice stretch. after you hold that just for a
few seconds then you're gonna come up into then a downward dog. so with the
downward dog, you really want to try and get your heels down. some people at this
point kind of like to pedal their feet a little bit just to get the calf stretch
in there which is fine. you can definitely do that getting that nice
stretch. you can go back down to both getting that going in there and getting
that nice deep breaths as you go. and then you're just going to bring one leg
up, little pause right there and swing it through. and then come up.
you can kind of go into warrior one, but then quickly go into warrior two. and so
as you can see my front knees still bent and I turned my back foot out a little
bit for that warrior two. so again the whole time you're just
nicely breathing through and then on the breathe out come back into a reverse
warrior and just kind of slide your hand down. but don't put a lot of weight on it
and look up almost into the crease of your elbow, and again nice deep breath
come back into the warrior. to come back down little bit of balance, pull that leg
back go back into that downward dog. then switch legs swing it through come up
come up into 2. a nice deep breath, go back into the reverse warrior looking
up at the elbow sliding down coming back just a little pause. you know this is
more relaxing just distressing versus going through a whole yoga routine,
coming back in that nice downward dog getting that stretch and then bringing
the knees down coming back into the Child's Pose. just a couple nice deep
breaths here relaxing everything back down.
kind of come back up into the quadruped and now just really gently kind of roll
over. kind of a long sit hamstring come down. a
lot of times with the regular stretches, you'll hear me say don't curl your back
keep it straight like this, but for this one you can just curl all the way down.
that might help you relax just a little bit. grabbing those toes, then you're
going to kind of come back in and you're going to just gently lie down and go
into a little bit of a butterfly lying down. getting the groin stretched out
again nice deep breath here and then to finish it off you're just
gonna bring your legs out turn your hands over let your feet kind of hang
out and this one is my favorite it's called the corpse pose. and so just kind
of letting everything relax getting that stress and anxiety out of there. nice
deep breaths. and you can kind of stay here as long as you want. I usually
just go about 30 seconds to a minute or I might fall asleep.
oh, there you have it. namaste Kali says she's nice and relaxed now. those were
Yoga for stress and anxiety if you like to help support my channel make sure and
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there. and remember be safe, have fun, and I hope you feel better soon.