Yoga Poses To Ease The Pain
Health Wellness

Ease Your Back To School Anxiety With This Grounding Yoga Sequence And Mindfulness Meditation

Center your mind, body, and spirit in the midst of back to school chaos.

223
https://pixabay.com/en/girl-stone-fall-autumn-leaves-1137229/

The recent Fall Equinox marked the official transition from summer to fall. Fall is associated with change and transformation, and often, a heightened sense of anxiety. Beginning a new school year can feel stressful and de-stabilizing, and anxiety can quickly creep its way in.

Yoga is a practice that has physical, mental, emotional, and spiritual benefits and can bring a sense of connectedness and calm when anxiety threatens to take over. Practicing a few simple yoga poses and a short meditation can transform your day by helping you feel more present and grounded. These yoga postures link movement to breath to warm up the body and prevent feelings of restlessness or fidgeting during the meditation. This routine is perfect for new yogis and first-time meditators!

These poses can be done sitting in your bed before getting up for the day or seated on a cushion or pillow.

1. Simple seated pose (Sanskirt: Sukhasana) 

Begin by sitting cross-legged with your palms facing downward on your knees. Take a moment here to bring some awareness to your body and your breath, without feeling like you need to change anything. Gently stretch your neck by drawing the right ear down to your right shoulder, come back up to center, and then reach the left ear towards the left shoulder. Slowly turn your head left and right, up and down, like saying "no" and "yes".

2. Seated side stretch (Sanskrit: Parsva Sukhasana)

Place your right palm on the ground and on an exhale, extend your left arm up overhead for a gentle side stretch. Inhale, come back to center. Place your left palm on the ground and exhale, reaching your right arm up over to the left. Inhale, come back to center.

3. Simple seated twist (Sanskrit: Parivrtta Sukhasana)

Reach both arms up overhead and on an exhale, take a gentle twist by turning over to your left side. Be careful not to "crank" your neck to feel the twist. Allow the twist to happen by rotating your torso instead. Rest your right hand on your left knee and reach your left hand behind you and let it rest. Stay here for a couple breaths, and on an exhale, release the twist. Do the same twist on your right side by reaching both arms up overhead on an inhale, and rotating over towards your right on an exhale. Slowly release the twist and come back to center.

4. Seated forward fold (Sanskrit: Utthita Sukhasana)

Inhale, reach the arms up once more and on an exhale, fold forward. Extend your arms out in front of you, resting them on the ground. If this puts a strain on your lower back, place a pillow or two underneath your arms for support. After staying here for a couple of breaths, press into your hands to slowly come back to a seated position.

5. Mindfulness Meditation

If you are new to meditating, I suggest setting a timer for five or 10 minutes to start. You can keep your eyes open or closed, whichever is more comfortable for you. Take a quick inventory and notice how you are feeling. Are you feeling any tension or anxiety, or noticing any thoughts racing? Make a conscious effort to notice these sensations and thoughts, without judging yourself. Each time you notice a new thought pop up, direct your attention back to your breath. Follow the breaths that come in and down your torso, and notice how the exhales come effortlessly. Focusing on the breath helps keep you rooted in the present moment, the here and now.

Report this Content
This article has not been reviewed by Odyssey HQ and solely reflects the ideas and opinions of the creator.
Politics and Activism

4 Ways The Plan To Deport International Students Is Dumb, According To An Exchange Student

The whole policy isn't very stay-in-place, if you ask me.

Wikimedia Commons

On Monday, July 6, new federal guidelines were announced that do not allow international students to remain in the U.S. unless they are taking classes in person. Which, if you ask me, is stupid.

Keep Reading... Show less
Entertainment

Naya Rivera Is Missing, And She Deserves SO Much More Than Being Labeled 'Big Sean's' Ex'

We are all sending prayers to Naya Rivera hoping she finds them so we can find her.

I woke up this morning looking to find Naya Rivera's name trending No. 1 on Twitter. I was reading all of everyone's prayers wishing to find her so she can be reunited with her baby boy who is only 4 years old.

Naya's son's name is Lord and the entire collective is hoping the Lord is with him right now. I'm a firm believer in the Fear of God, I hope all of Naya's love is protecting Lord right now.

Keep Reading... Show less

With the coronavirus (COVID-19) pandemic still surging in the United States, where we are averaging 50,000 cases daily, wearing a face mask has become even more important. Dr. Anthony Fauci, the nation's top infectious disease expert, has stressed the importance of wearing a mask and is pleading Americans to take notice of the "disturbing" rise in cases. It would be common sense to listen to him, considering we are dealing with a virus that has a mortality rate higher than what we have seen with other viruses.

Keep Reading... Show less
Swoon

10 Sex Toys You NEED To Turn Up The Heat This Summer

They say diamonds are a girl's best friend, but...

It's your fairy sex godmother back at it again and here to tell you that masturbating is an essential need, just like toilet paper.

It comes with so many benefits, besides cumming. According to the New York City Health Department, "you are your safest sex partner" during a pandemic, so why not use the best toys to get the job done? Shopping for the best fit can be tricky because there are a few factors to consider — whether it's the price point, experience, sound, and more.

Keep Reading... Show less
Lifestyle

These 3 Smoothies Totally Cleared My Acne-Prone And Scarred Skin

How I drank my way to flawless skin.

With this summer being the first of its kind for most people to be in the midst of a global pandemic, almost everyone is beginning to have an overall focus on improving their health.

Keep Reading... Show less

Everyone remembers the first time they went to one of the Disney parks. Spinning in teacups and having Goofy wrap his arms around my 8-year-old self were some of my fondest childhood memories, and I'm surely not alone in that.

Keep Reading... Show less
Lifestyle

These Superfood Beauty Products Show Kale And Matcha Work For SO Much More Than We Thought

Just another summer's day with a cold glass of kombucha on my face.

I've been vegan for about six years now, so a love for fresh vegetables and superfoods has now become a core part of my being. Don't get me wrong. I love my indulgent, creamy pastas and truffle fries more than anyone. But I keep most of my focus on eating clean and healthy so I can indulge guilt-free.

But I'd say about a large part of my diet has always, unknowingly, included superfoods. Being Indian, lentils, beetroot, garlic, ginger, and whole grains have been core essentials on the family dinner table since I could digest solid foods.

Keep Reading... Show less
Facebook Comments