EmBodied Yoga Practice for Anxiety Relief

A practice that utilizes vigorous movement, sound vibration, and loving-kindness meditation to reset and recharge the entire nervous system.

Length: 20 minutes

Props: None (optional rolled mat or towel for rest at end of practice)

Vigorous Movement

Stand with your feet a comfortable distance apart with knees soft. Shake out your arms like empty coat sleeves and use the momentum of twisting from the spine back-and-forth to allow the arms to slap on the back of the kidneys like empty coat sleeves. Do this with a vigorous out breath at least 30 times.

Next, walk in place and lift your knees waist high, crossing opposite hand to opposite knee. Do this with vigorous out breath at least 30 times.

Breath of Joy

Three part inhale with one large exhale as you fold forward. Inhale, arms up. Inhale, arms out. Inhale, arms up. Exhale, whoosh it all out as you fold forward.

Chakra Sound Meditation

Find a comfortable seat. Starting with the lowest chakra, make the sound "O.". Breathe in, breathe out and chant "O." Do this three times before moving to the next chakra. You will move up to seven chakras and back down and close by chanting "Om" three times.

Root Chakra: "O" (as in home)

Sacral Chakra: "Oo" (as in soothe)

Naval Chakra: "Ah" (as in spa)

Heart Chakra; "Ay" (as in play)

Throat Chakra: "E" (as in me)

Third-eye Chakra: "M" (as in yum)

Crown Chakra: "Ng" (as in young)

Bowl of Light

Come to sit on your knees or find another comfortable seat. Make a bowl with your hands in front of your heart and imagine the bowl being filled with light. Extend that light out into the world. Open up and receive the offering for yourSelf. Surround yourSelf with light. Draw that light right into the center of your being: your heart space. Repeat three times.

Rest

Close your practice by placing your rolled mat or towel along the length of your spine and lay on your back with legs outstretched or soles of feet together. If this is uncomfortable, find another shape that is conducive to rest. Rest for at least three minutes, focusing on the sensation of your breath. In, I am breathing in. Out, I am breathing out. Allow your mind to rest.

Bri Boertman, MA, ERYT-500

Founder and Director of emBodied Yoga School, Bri spends most of her time roaming desert landscapes as a backcountry and river guide in the Grand Canyon and beyond and enthusiastically offers small cohorts of yoga teacher trainings across the globe each year.

Bri earned a Masters Degree in Health and Wellness Education. She has studied trauma-informed practices and offered therapeutic yoga and bodywork for more than 20 years.

Visit her bio page or on Instagram @devabri and reach out to learn more about who she is, what she offers, and how she shares her life passions with others.