Yoga for Stress: How to Relax the Mind | Yoga With Dakota | Skillshare

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Yoga for Stress: How to Relax the Mind

teacher avatar Yoga With Dakota, Certified Yoga Instructor

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

3 Lessons (20m)
    • 1. Introduction

    • 2. How to Breathe: Alternate Nostril Breathing

    • 3. Yoga For Stress Class

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About This Class


This gentle, healing Yoga Sequence and Pranayama Practice will bring the mind to a more relaxed state.

I recommend using the breathing practice and poses when you start feeling stressed, or before a stressful day.

Options to enhance your practice:

  • Blanket
  • Pillow
  • Glass of water

Meet Your Teacher

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Yoga With Dakota

Certified Yoga Instructor


Health, Fitness and Yoga have been a part of Dakota's life for 10+ years. Her practice has helped her grow stronger, more flexible and fearless. Dakota encourages her students to be creative and challenge the body. She seeks to inspire every student to feel refreshed, nourished and balanced both on and off the mat.

What is it that you continue to say you want to do or be? Do you want to be leaner, stronger and healthier? Do you want to be more present at home, more dedicated to your work or more adventurous in your life? No matter what it is, dare yourself to stop saying and start doing. It doesn’t have to be scary and you don’t have to make drastic changes—all you have to do is begin. Let's begin toget... See full profile

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1. Introduction: Hi, everyone. My name is Dakota And welcome to this yoga course. This gentle healing yoga and prana yama practice will bring the mind to a more relaxed state. Now I recommend using this practice before a stressful day that will begin with Prana Yama practice to help reconnect the mind to the breath. Then I have broken down eight yoga poses everyone can do no matter where you are. We will hold each post for at least a minute to help the mind and body reconnect and feel more relaxed. As you go through this course, you can note what poses your body needs most and then craft your own custom routine throughout the poses. There are modifications so you can adjust them according to your body's needs. Now for this specific course, I recommend a yoga mattress off grounded surface and a yoga black or a blanket to rest on and some various poses. Now that we've covered all the necessities, let's go ahead and get the relaxation part 2. How to Breathe: Alternate Nostril Breathing: will begin in a stated position. Finding your own comfortable seat. We'll start our sequence with alternate nostril breathing. This style of breathing is commonly used during meditation or towards the end of the class as a way to cool down. Let's try together. We'll start by taking our right hand and tucking our third index finger in placing our fourth finger gently on her left nostril and our phone gently on our right will close off the right nostril with our phone and inhale through our left, pausing at the top, closing the left nostril with our fourth finger. Exhale evenly through the right, inhaling again through the right nostril at the top, closing the right and exhaling through the left, inhaling through the left, pausing at the top, closing left national exhaling through the right, maybe gently closing the eyes continuing on your own breath. One more on your own. This breathing technique helps to calm the mind, lower your heart rate and soothe headaches 3. Yoga For Stress Class: we'll begin seated wherever you find more comfortable finding a quiet place and really just getting into your breath. Finding your O. J breath inhaling for accounted for, pausing at the top, exhaling for accounted for. We'll begin by rolling the shoulders up towards the ears, down the back, down the spine, away from the ears, maybe adding a little necro drilling circles with your nose money circles become bigger circles and then the other way, finding what feels good for year by year. Right, and we'll gently inhale coming up to a nice tall spine. We'll move into our second pose puppy pose so will begin on all fours as if we're going into cat and cow. My arms are parallel shoulders over wrists, hips over knees will spread out all 10 fingers, letting the tops of our toes touch the mat. Option to take cat and cow here so inhaling, dropping the abdomen, extending the gays opening up the chest, exhaling rounding spine. Going to that Halloween cat shape in here taking this pose with your breath, and if this feels good for you, keeping it right here or another option is to take extended puppy. My doing this will come to a neutral spine, gently walking out the hands in front of us, stacking the hips over knees still will drop our chest to the ground, gazing out in front of us, inhaling, coming back to her cat cow curl the toes under exhaling, going into downward facing dog me walking out your dog here. Now, if you have a yoga block, this is the time to incorporate the yoga block, gently placing it down on the mat long ways and placing your forehead on the block, taking some of that weight off. And if you have a yoga block gently placing it to the side, we'll gaze in between the tops of our hands and more gently step to the top of our Matt. He'll telling the toes to be hip. With distance apart, We'll stack our hips over needs gently folding forward, grabbing either elbow, maybe rocking from side to side, shaking the head. Yes, no, to relieve any neck tension and then keeping the shoulders away from the ears so lifted up , dropping the hands back down to the mat. We're gonna inhale halfway lift hands come to our shins, extending the chest gaze goes forward. Exhale, hug it all in inhale Swan. Dive the arms up overhead hands come to heart center and then we'll bend in the knees gently coming all the way down to our Matt may be splitting back a little bit to give us some room. We'll bring our right foot in towards our left thigh, extending out our leg, inhaling, extending the spine. Nice and tall, exhaling, spinning the chest over towards our left leg, gently grasping our foot, gently flexing it. And if we can't get our head all the way toward me, option to take a blanket or a block and place it on your knee, gazing forward towards our foot, smiling, remembering to agree, firming your right hip in a right rib down. Go ahead and go on to the opposite side, gently removing the right leg, extending it out. Bring in our left foot will inhale exciting spy. Nice and tall, exhaling. Spending the chest over towards our right leg. We'll go ahead and grasp art flexed foot. Or maybe your hands can come to either side of our right leg. Whatever you find more comfortable coming back into our neutral spine, well, flex the feet, bringing the soles of the feet together, inhaling exciting, this fine, nice and tall rolling shoulders. And then we'll go ahead and go into a seated forward fold. So bringing the be out in front of you flexing the feet well route into our hips, bringing the flesh flush onto the mat, lifting a spine nice and tall, inhaling and exhaling will go ahead and graphs either feet or Matt. Whatever you find more comfortable, maybe using a strap and then in Haley, once more exciting, this fine exhaling without rounding the spine will lean forward. Option to take a block and rest ahead against it. Or maybe just prioritising breathing in the chest, relaxing the neck and the shoulders and being present in this moment. Go ahead and inhale. Come up to a straight spine, bringing the knees up to your chest. Well, welcome together, bringing the forehead to your knees and then we'll go ahead and scoot down on a mat. Resting your back gently on the mat may be rocking from side to side To give her spine a nice massage, people interlaced our hands around our knees, bringing the shoulders away from the ears taking a few breasts and we'll gently roll over to whichever side of the matter is more comfortable going into child's pose. So her needs come to touch extending the spine. Nice and long inhaling exhaling will walk her hands to top format, besting the forehead. Maybe relaxing the forearms bring the hands to touch into a diamond, maybe even four head massage. Sure, sure, yes and no. And when you're ready, lifting the forehead of gazing towards the top of your mat, gently move into Shiva Sena flooring down one foot and then the other. Finding your fat on the ground. However you choose to get there gently letting the feet fall open. Palms facing up, Maybe resting your head on a pillow or a blanket, bringing the shoulders away from the ears, sending the shoulder blades down and back, Relaxing the mind. There's no where you belong more than here