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Career Opportunities in Pharmacy
Yoga For Anxiety and Stress

– Hey guys, welcome to Yoga with Adriene. I’m Adriene, and today we
have a sequence for anxiety. So this practice is awesome for when you’re feeling stressed out, or maybe you’re feeling a little anxious, maybe a little panic attacky, or you just need to
move from the darkness, into the light. Hop on the mat and let’s get started. Alrighty, let’s begin with
a nice, comfortable seat. Sit up nice and tall. And arrive here now. You’ve started the video, you’re here, the hard part is over. Let’s begin with the breath. Inhale. As you breathe in, draw the
shoulders up to the ears. As you breathe out,
draw the shoulders down away from the ears. Good. As you breathe in, squeeze and lift. As you breathe out, drop, create space. Couple more times. Inhale, find what feels good here. And exhale, create space. One more time. Inhale, squeeze to the max. And exhale, create space. Awesome, take your right ear
over your right shoulder, breathe, ground down through the elbows. Lift it back to center,
and to the other side. Left ear over left shoulder. Draw down through the elbows. Great, bringing it back to center. And we’re gonna come into
a little moodra here as we prepare for alternate
nostril breathing. So this is my number one,
if you don’t have time for the whole video, at least have time for this Pranayama technique,
which I really do think is like a magic elixir. For when I’m feeling anxious, if you ever feel like you are in kind of a panic attack
moment, or anything like that, or you just need to
de-stress, balance out. This is the one for you, my friends. So, we’re gonna take the
kind of hang loose sign here, it’s kind of like this, and
we’re just gonna bring it to the ring finger and the thumb. See, bring the two peace fingers in. Or, if that’s difficult
for you, you can also do your middle finger and your thumb. So, you have your thumb,
and an extra finger here. And we have a whole video on
alternate nostril breathing, so if you’re new to this and you want to go ahead and learn the technique first, you can pause it and click on that. Open it up in another window,
and it’s really lovely. Um, but to honor your time, we’re just gonna hop right in so you can practice this regularly. So, thumb’s gonna come
to the right nostril. Sit up nice and tall and breathe in through the left nostril. Keep the shoulders relaxed,
as you pause at the top, we switch, covering the left nostril, breathing out through the right nostril. Inhale in through the right nostril. Always holding, pausing
at the top to switch. Exhale out through the left nostril. Inhale in. Alternating at the top, exhale. Inhale. And alternating at the top, exhale. Keep it going. Nice and easy, smooth breaths. Again, alternating at the top. After a little bit of experiment, you find a rhythm that works good for you. A hand moodra that works good for you. And even it out here, really come in. And gently release both hands down. Take a deep breath in
through both nostrils. And out through both nostrils. Slowly open the eyes. Amazing, and notice how you feel. Great. From here we’re gonna
move on to all fours, but take this sense, whatever
the breath did to you, maybe nothing, but just take one thing and add it on the rights, we’re
staying present in the moment, but we’re kind of allowing
ourself to change the course of things, right? Trying to let go of the stress. The anxiety in the body. That breath’s so lovely
for the nervous system, so keep it soft and easy as
you come to all fours here, my sweet friends. Be kind to yourself. And we’ll move into a little Cat-Cow. Should feel awesome. We’ve already connected the brain. And the breath. And the alternate nostril
breathing, Nadi Shodhana. It’s a purifying breath. So keep nice, long
smooth deep breaths here, as you now begin to integrate the spine, which is also connected to the brain. So when the brain is a mess, it is so beneficial to do spinal work. Even something as simple
and delicious as Cat-Cow. Awesome, from here, I’m
gonna curl the toes under, walk the palms slightly forward. Nice and easy, inhale in, on an exhale, lift the hips Downward-Facing Dog. So connect to your strength here, but keep a softness. Press into the palms,
take care of the wrists, bend the knees. Inhale in. Exhale lowering back down. Awesome. Press into the tops of the feet, walk the wrists back
underneath the shoulders. Then inhale, keep the right
palm where it is here, and we’re gonna open
the left fingertips out. So just go as far as you
can before you feel… a pinch in the back body. Opening, inhale. Exhale, left palm down,
right fingertips reach up, so it might not be all
the way here is what I’m trying to say, it might
just be here, even here, as you inhale. Open up through the chest. Exhale. Again, to the left, inhale,
press away from your yoga mat. Exhale, press into the tops of the feet. Inhale. And exhale. And one more time. Long in the neck. Synchronizing with the breath. Super awesome. All right. Walk the knees together,
take a Child’s Pose here, go ahead and keep the
fingertips reaching out long those, stretching to the side body. Knees are together though, and we bow the forehead. Rest your heart. Slowly we’re gonna walk
the palms over towards the right, excuse me,
left edge of your mat. And the right hand’s gonna come over to kiss the left hand. So maybe they come one
on top of each other. Breathe into the right
shoulder, the right side body. Pull back gently with
the right hip crease, and breathe deeply. And now through center. And to the right, right palm
to the right edge of your mat. Left palm comes and hops
on top of the right, and we breathe here,
forehead grounding down, and reaching down. Stick with your breath my friends, I know the mind is powerful,
but so is your breath. Come back to center. Inhale, lifts you up. Exhale, curl the toes
under, Downward-Facing Dog. Okay, time for a cleanser. We need to inhale in through the nose. Exhale out through the mouth. Inhale in through the nose. Exhale out through the mouth. One more, don’t be shy. Beauty of home practice. Lion’s Breath. Great, drop the left heel, lift the right leg up high, inhale. Exhale, step it up into a nice Low Lunge. Prepping for Warrior 2. Take your time getting there. We’ll pivot on the back foot. Keep the front knee bent. When you’re ready, rise up strong. Find strong footing here
today, super important that you ground through all
four corners of the feet. Press into the ninth
edge of that back foot, and charge the left of your thigh. Reach the right fingertips, really reach. Left fingertips back, really reach. Really deep here. Send energy out in all directions. Left to right, down to the Earth, and lift and lengthen
up through the crown. Big breath in here. Big breath out, draw your shoulders down. Pull the pinkies back. Great, and keep the front
knee bent here for now, as you reach the right fingertips forward. Up and back, Peaceful Warrior here. Keep the front knee bent. Now hug the low ribs in. Just a hair, sorry, had an itch, and then we’re gonna inhale. Straighten leg, front leg. Exhale, bend. Inhale, reach. Exhale, bend. One more, inhale reach. Exhale, bend. This time, continue the
journey all the way down, extended side angle. Right fingertips to the Earth. Left fingertips towards the sky. Can also be here on the top of the thigh. Breathe deep, inhale in. Long exhale out. Inhale. And exhale. Stick with your breath. One more time, inhale in. And exhale, bringing the
left fingertips down. We’ll pivot back to our Lunge. Clamp the palm, step it back to Plank, you can move through a Vinyasa here, if you like, or send it
straight to Downward-Facing Dog. Meld your heart back. Send your hips up high. Press into the palms, especially
the index finger and thumb. And we’ll drop the right
heel down and inhale, lift the left leg up. Exhale, step it up into your Lunge. Warrior 2. So take a second getting there. All right, it’s really
about the sensation today. And about the journey. And so take your time as you arrive. Your strong, grounded,beautiful Warrior 2. So a little work on the feet. Goes a long way. Then connect to the energetic body. Tailbone down. Front body lifts. Reach both directions. Up, ground down. Big breath in. So good for the body here,
full body experience. Energy radiating. Then keep the front knee bent my friends, best you can. And send the left fingertips
forward, up, and back. As you can see, my right
hand’s coming around, it can stay in the small of the back here, or reach around to the top
of the left hip crease. Keep the front knee bent as you inhale. And exhale. Now here we go, inhale,
straightening through the front leg. Inhale, extend energy out
through the left fingertips. Exhale. Sink deep. Stay strong in your back leg. Inhale, extend, And exhale, sink deep. Ooh, nice, you got it. Inhale one last time. And exhale, continue this journey, meld it all the way down into your extended side angle. Lean back everyone. Remember, we can always be here. Big breaths. Strong connection to the Earth. One more breath here, you got it. Then slowly, right fingertips
float down to meet the left. We come back to our Lunge. We plant the palms. Again, you can move
through a Vinyasa here, or you can send it straight
to Downward-Facing Dog. And Down Dog, back to
that cleansing breath. Take a big inhale, in
through the nostrils. And exhale out through the mouth. Great, drop the left heel,
lift the right leg up high. This time, come to Warrior
1, nice and strong. Reach the fingertips up high, press into the outer
edge of the back foot. Then inhale and look up. Exhale,rain your fingertips down. Stay strong in your front leg. Hug energy into the
mid-line here for stability. And step back a little bit here, so, draw the knuckles down and away, and as you inhale in, find that lift in the heart extension through the crown. As you exhale, lift your left heel up. Stay soft and bent in the front knee. And we’re gonna play
with a little Warrior 3. So you might just come to
here, big toe on the Earth. Keep your focus out in
front, neck nice and long. Inhale in, and exhale, maybe you begin to lift through the left inner thigh. Maybe you come to here right away. Or maybe again, you’re growing this, and so we keep big toe on the Earth. Stay connected. Ah, the mind begins to
clear, we begin to focus on the sensations of the
body as you lift through the left air and thigh. You can stay here. You can release with
control to Airplane Arms. Or maybe you take the
fingertips all the way forward. Wherever you are, full body
experience, breathe deep. And then slowly make your
way back to Warrior 1. Inhale and smile. Exhale. Let it go. Back to the Lunge. Optional Vinyasa here,
take it or leave it. Into Downward-Facing Dog. Beautiful. Drop the right heel, lift
the left leg up high. Inhale. Exhale, stepping through. Find Warrior 1. Take your time. Strong legs. When you’re ready, reach
the fingertips up high. Grab em down through the shoulders. Connect to the sensations in the body and today, stay present. Inhale in. Exhale, rain it down. Interlace. This time you’ll be opposite them on top, so the one that feels kind of weird. And knuckles are all down and away as we open the heart. Welcome that heat. That aliveness that’s starting to maybe glisten on your
forehead or your lip. Stay strong and grounded
to the Earth, you got this. Inhale, look up. On an exhale, begin to slowly stay bent in the front leg, lift on
to the right big toe. Again, maybe this is your pose today. Yes. Working on balance, stability, I’m here, I love myself, I’ve got this. And maybe we take it a step further by softening through the back knee. And beginning to lift up. Maybe even further. Maybe even further. Lifting up through the right inner thigh, if you are lifted, finding
extension through the crown. Wherever you are, focus on your breath, the sensations in your body. Clear your mind of any stress. Of any anxiety, any worry. Focus on connecting to
your strength right here. Right now. So even if you fall, you come back. Come back to the practice,
come back to the mid line. Maybe you release the
fingertips with control. So resist the slingshot effect. And find Airplane Arms. And maybe reach it forward. Nice, strong breaths. Everyone, wherever you
are, be there fully. With your breath. Then slowly take your
practice back to Warrior 1. Inhale, look up. Exhale, shake it off. Take it all the way back down. Last chance for a Vinyasa,
feel free to take it, or leave it. Moving through a Heart
Opener, if it feels good. And then we’ll all make our way to Extended Child’s Pose. Bring the big toes together,
meld the heart back. Bring the palms together. And then up and over the head. Gently crawl the elbows forward a hair. Stretch through the side
body and the shoulder. Take a deep breath in. And exhale, let everything go. Surrender here, priminal. Bring it into the back body. Close your eyes. Just take a second to
bow to the big picture. To surrender to that which
is out of your control. And to connect to a little sense of peace and love within. Slowly we’ll drop the
fingertips back to the mat. Plant the palms in nice and easy rise up. Walk the knees into center. Carefully cross the ankles. And use your fingertips
to help guide yourself all the way back to a seat. And we’ll extend the legs out long, heels in line with the hips. If you’re a little bit
tight in the hips and the lower body, we can
maybe lift the hip up on a blanket or block here
if that feels good. And then we’ll inhale,
reach towards the sky, ground down through
the tops of the thighs. And then exhale, reaching forward. So this will look a little
different for everyone, it might be here for you. Keeping the neck and
the spine nice and long. It might be here. It might be here. So find your Forward Fold. Again, very helpful to lift the hips up a little bit here. Eventually, you find a sense
of surrender here again, rounding through the
spine, eventually the neck, stretching nicely. Yummy here’s, you bow the head. And bend the knees as
generous as you need to here, no need to kind of hit this
perfect little yoga shape today, or any day for that matter, but uh, find what feels good. Find the layer of breath. And then slowly we’ll release. And come to lie flat on the back. When you arrive, go ahead and
hug the knees into the chest. And then release the
left foot to the ground, and the right leg up high. Cross the right ankle over the left. Interlace the fingertips behind
the back of the left thigh, and then bring your left foot
onto an imaginary wall here, so press up against the wall, flex. Now we’ll begin to squeeze and pull. Breathing deep here in a little
reclined One Legged Pigeon. Neck is nice and long,
so your chin is lifted, see we can tuck it in a little bit. Breathing deep here. Hmmmm. Great, then send the left leg up high, just a little hamstring
bonus here, one more breath. And then nice and easy,
with control, right? So again, resist the slingshot effect. With control send the
left, uh, right leg up to meet the left. And I’m gonna reach
both fingertips towards the outer edges and I’m gonna pulse here. Keep the shoulders relaxed. Palms facing each other. Tailbone scooping up towards the sky. Oh my God, creaky old floor! Oh my God, we have a creaky floor here. Yay, everything’s in alignment. See, sometimes when you move, it just takes a while, right? Take it to the left, pulse. Creaky old floor. Let’s bring all the YWA members who’ve been with me for a while. And to the right, here we go. Miss that creaky old floor. But we have one here. Oh my gosh. And then back to center. Five, four, three, two, and release. Yay. You never know when you’re
gonna make new discoveries. Right foot to the
ground, left leg up high. Crossing the left, (laughs) left ankle over the right. Interlace. Who’d have thought a creaky floor could bring so much joy to someone. Okay. Shin parallel to the ceiling. Flex your right foot. So chances are you know this shape, right, but the feet just kind of
have to hang dead-like. So keep a little aliveness
here, and then squeeze. Again, tuck your chin into your chest. And then creaky old floor aside, I need you to close your eyes and I would like to invite
you to feel supported. Your spine supported here, the weight of your body supported by the Earth. Keep breathing. Then extend that right leg up. Great, slowly unravel. Left foot joining the right, this time we interlace
fingertips behind the head. Inhale in. Exhale, lift the head,
the neck, the shoulders. Press into the heels. Inhale lower. Exhale lift. Inhale lower. Exhale lift. Keep the elbows wide. Keep it going. Inhale lower. Exhale lift. Extend the thumbs, nice
little neck hammock here. And three more. Scooping the tailbone out. And last one, you got it. And release. Supta Baddha Konasana. Ah, we lit the fire in
our belly after all. Shimmy the shoulders
underneath the heart here. Maybe give your little belly a pet. Ahh… Inhale, lots of love in. Exhale, close your eyes. Begin to allow your breath to return back to a natural rhythm here. And then when you’re ready,
we’ll peel the arms out wide. And slide the legs out long. Allow your body to grow heavy, even if you don’t have
time for a long Halasana. Take a second here to let
the body settle and rest. To allow the nutrients of
your practice to seep in, to settle in. Then notice how you feel. Then slowly draw the palms together, bring them to your third eye. And we seal the deal by saying Namaste, which is honoring the best and most beautiful version of ourself. Seeing that, honoring that in one’s self. And then also in others. Take good care, my friends. Choose the light. Let it go. Namaste. (soothing music)

100 thoughts on “Yoga For Anxiety and Stress

  1. You’re awesome Adrienne, I really needed this exercise at the end of a long day, thank you! Sending love your way 🥰

  2. A couple years late but stumbled upon this video after some dramatic changes to my personal life that left me really lost. This video was the first that popped up for me and after following along once I already feel much more grounded and relaxed. Thank you, Adriene!

  3. Adriene, I've felt bad in the past for doing practices on an irregular basis, but I've decided I need to be kind to myself. I struggle with anxiety and depression and recently my life has been stressful and blue. I'm taking these practices in combination with the holistic psychologist to journal and heal myself.
    Thank you for your resources, time and support 💕

  4. Thank you again for this, Adriene. I’m taking a big financial and mental risk flying alone to Spain before Brexit for the first time. The Universe is conspiring to help me to this, but I’m nevertheless confronting a lot of fears by doing this. This practice calmed me. 🙏❤️

  5. cw
    i recently started an intensive masters program while still dealing with the ptsd of my dads death earlier this year. sometimes i feel so disassociated or panicked. intense memories. overwhelm. this practice was so beautiful and lightheaded. i thank you

  6. I just started my masters and i’ve been struggling with anxiety. I don’t talk much in class because of my social anxiety and i go home and i beat myself up for it.. i feel so disconnected. Your yoga made me feel teethered back on earth. Thank you, adriene

  7. I decided to do this video today, as I was nervous for an interview in less than 2 hours. I feel SO grounded and at peace now, which I am sure will help me later! Thank you very much Adriene!

  8. I am regular follower of your videos from India and really the way you teach yoga sessions can make anyone motivated to stay fit and find the inner soul.
    Keep up the good work 🙂

  9. I just moved to do study abroad after a tough breakup and the homesickness mixed with lack of language skills have ramped up my anxiety. I feel sooo much better and close to home after doing yoga with you. Hi community! It does get better

  10. This was a perfect video after a panic attacky day. Sometimes I don't know what is worse, the fear or the fear of the fear. The alternate nostril breathing was perfect. While I was doing the breathing, I remembered Julian of Norwich's "All will be well. all will be well, and all manner of things be made well."

  11. You are seriously my role model. Not only have you helped me through all my downs and lows, but you have been a true inspiration to become my true self. Thank you 🙏🏻

  12. My very first YouTube comment ever. Just wanted to say Thank You Adriene. I've been following you for over 3 years and you've brought me so much peace, strength and love. Thanks!!

  13. Thank you so much Adriene for this session. I have had panic attacks since I was 15, that's half of my life, and I have to say that is the best remedy I've found so far. Unfortunately it doesn't erase panic attacks, but I'm always forcing myself into a yoga break with you (this one especially) afterwards and it always feels like a relief, like I can conquer and take the lead of my life again. You make me feel strong again and for that I have one essential word in my mother tongue: MERCI <3

  14. Today I just had the most stressful day of my whole life, with a couple of anxiety attacks and even back home I couldn't calm down, until I made this yoga routine with you, it just made me finaly relax, thank you so much!

  15. It’s the first time i practiced outside at our balcony. It was glorious lying down and looking up at the blue sky.

  16. I deal with a panic disorder that’s very difficult to manage but I found this video very helpful, I think I may have to take up yoga now 😂

  17. Thank you Adriane. I bawled out when you said that "when I am anxious" because I realised that even the most succesfull, the most lovely people have anxiety sometimes and it doesn't mean I'm a failure <3

  18. I'm just getting back into yoga after a long break and dealing with difficult life stuff. This practice was exactly what I needed. I'm making my way through your other videos and you are helping me remember why mindfulness, self love, and taking a moment for me is so important. Thank you!

  19. Ive been having a lot of anxiety and panic attacks the past few days. This brought me some peace! Thank you Adriene so much for what you do. It has helped me tonight when i didnt feel relief was going to happen. ❤

  20. Wow! I just done my first one and feeling so light! Having very severe anxiety & depression on meds but believe in this Yoga power to help me feel better and live my life free again, know it will take time… Adriene you giving your best to bright my life again!

  21. Started following her Yoga videos to feel all the good vibes and positivity but when she demonstrates the alternative breathing pose mudra and just gives that silly smirk now that’s not what I expect out of a Yogi. So what it’s middle finger ?? Yoga is a sacred practise for many and it has no connection whatsoever to western standards of profane communication. So why smile and make fun of it. It’s a mudra not some silly gesture to be made fun of and show her sense of humor.
    Yoga is a lifestyle not just some temporary fix for a lot of our physical and mental issues and it’s sad to see so many people who need help rely on Youtubers to have their issues fixed in 30 minutes.
    Not trying to spread negativity 😊 just questioning the standards of Youtube videos for something as pure as Yoga.

  22. I did my FIRST Warrior 3 Pose and it made me so EXCITED. So grateful for this special time for myself. It's truly a gift. I've started a new job, let go of two old friends that are way too toxic for my life. October has been a tough month for death anniversaries and new funerals. My heart had felt so depleted. I felt so productive this afternoon. I decided to try this video. It's truly helped me gain my happiness back. Thank you, Adriene. I will return to more wonderful videos. Much Love to everyone who is working on their stuff. Wishing you an abundance of love. You are supported here!

  23. It's my second day and I honestly can't believe how these have actually made me feel amazing. Thank you very much for sharing these.

  24. Woke up to crippling sense of anxiety and nausea, then forced myself to search for relief in yoga instead of smoking or playing candy crush, and gladly, I found it. This is amazing, I'm grateful and relieved thanks to you.

  25. A problem with a project leading up to my masters degree send me spiraling into anxiety, this practice just melts it all away, thank you so much.
    Ironicly Im getting my masters in psychology, but the proces is ruining my mental health

  26. Dear Adriene, I want to thank you for your work. I have Fibromyalgia and your videos, like this one, help me a lot when it comes to dealing with the pain and symptoms which include also anxiety and stress. Keep up the amazing work!!

  27. It was nice! I really loved, liked and enjoyed the routine.. Ill do this again tomorrow.. Thank you maam! God Bless! Namaste

  28. I've suffered a severe internalized panic attack in public today. I felt lost and got back home on auto pilot. For some reason I brought my yoga mat to the living room and searched for yoga anxiety on YouTube. Your video popped up and you guided me safely through the experience. I managed to get back in my body and relax. Thank you so much. I'm looking forward to more of your routines! Keep it up. People like you are a gift to the world.

  29. i easily get anxiety or stress but i am scolioser. so can i do those all pose? because so many pose are banned fr me bcs curve in my back bone. thankyouu

  30. Felt anxious today but couldnt pinpoint exactly what it was about. I feel a little more calm and organized after this, thank you! <3

  31. Is anyone else feeling lightheaded and suffocated when doing this? After doing this for a minute or two I always end up having to gasp for air even though there is some airflow going on through both nostrils (other one is more blocked though and I don’t have a cold)

  32. This was an amazing session for me today. I really needed it, and the comments are incredible. I've been clicking on these videos for a few months but just found this one and it's made me feel a little stronger. My anxiety has been at its worst this year and I'm so greatful to have found this amazing community. Namaste x

  33. Not gonna lie, I haven't felt this relaxed in so long – I didn't realize just how tense i was until this was over and my body felt like goo. Thank you so much for this!

  34. I did this after a week of reoccurring headaches which spoiled my first week of christmas holidays a bit. Hopefully, tomorrow morning it will be defeated (without pills – I already took too many of them in the past few days)!

    PS: it worked!

  35. You are amazing. 
    I know this is from three years ago, however I just found it now. 
    I'm hospitalized with severe ptsd and depression. The other ones here are really nice to me, still I can't sit longer than 10 minutes at the table with them, anxiety making it hard to even be able to walk away when everything is shifting to immense fear, into not being able to talk anymore, into suddenly not feeling able to breathe around these half strangers. It is a progress that I do stand up and leave, earlier in my lifetime I'd just shut down and probably have a huge panic attack with other people needing to get me help. 

    I still end up feeling bad for not explaining why I leave a situation without explanation. 

    The lady that I share my room with has a severe depression, she's struggling to get up without help. Her husband just came and picked her up for the day and I finally found some time to do Yoga. I'm so thankful for this, it really helped. I'm even beginning to find myself strong enough to go into the community room and do it all over again.

  36. You don’t know how much this video has helped me. There has been a lot going on recently and sometimes anxiety and anger take over me and I end up emotionally hurting the people I love. I don’t try to, though, it just feels like when I have these random outbursts that it’s out of my control. Sometimes I feel like I’m hanging on by thread and that I should just give up. But when I watch your videos your so gentle and calming and you make me feel like everything will be ok, I really do appreciate all your doing for me. I love you xx namaste 🙏

  37. This was very helpful, i had a feeling of panic coming on and went straight to yoga- im dealing with the worst anxiety and this is helping, thank you

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