There is a great article, American Anxiety: Why we’re such a nervous nation on Today. com this week. And by “great,” I mean important and yes, somewhat anxiety-inducing in and of itself.As the article detailed how anxiety has become a problem for many of us, how our thoughts race, our hearts pound, blood pressure sky rockets, and we lay awake plagued by insomnia and worries, I felt my own pulse pick up and thoughts start to race–ironically getting anxious about my anxiety.Anxiety about anxiety? Surely, that is a level-two problem. And by “level two,” I obviously mean, “crazy person problem.”

Oh well, according to the article, I’d be in good company.

Here’s the thing though: when I’m not reading anxiety-inducing articles about anxiety, I’m actually fairly calm. Or at least calmer than I used to be, which was a high blood-pressure insomniac with a racing heart. But over the years, I’ve used wine, more wine, gallons of wine yoga as a tool to lower my anxiety and its many unpleasant side effects.

Here’s how you can too.

  1. Got an extra hour a day (and no injuries)? (If injured, proceed directly to #3)
    Take a yoga class. One with lots of core work will help burn off that agida.
  2. Are you LOL at the idea of having an extra hour? No problem. Got 15 minutes?
    Do five rounds of sun salutations as follows:

    • Stand with your big toes together (or hip-width apart) and heels slightly wider. Take a deep, slow inhale and sweep your arms up slowly. Exhale slowly, drawing your palms to your heart. Set an intention for yourself. Maybe it’s “Ground myself.” Take a deep breath in. On the exhale, engage your core and slooooowly fold at the hips, bringing the hands toward the floor. Bend your knees to get there. Inhale half-way up to a long spine, pressing the palms against the shins. Sloooooowly exhale out, bending the knees and bringing the palms back down to the floor.
    • Inhale and step the right foot back to a low lunge. Exhale slooooowly. stay here.
    • On the next inhale, lift the left foot and then hold here in a “knee hanging” high plank for 3 cycles of breath. Lift the navel to the spine for extra core work. Breathe slooooowly and deeply, extending the exhale.
    • After three cycles, step back to high plank on your exhale. Keep the elbows slightly bent.
    • Next inhale draw the right knee to the right elbow, exhale slowly return to high plank. Inhale and draw the left knee to the left elbow, exhale and step back. SLOWLY repeat on both sides.
    • Are your arms shaking? Oh good–it’s working.
    • Inhale and draw the knees down to the floor (or stay on your toes in your name is Clark Kent or you’re freakishly strong). Inhale and drop the chest only to elbow-height. Stay here, with the hips high, for 3 cycles of slow, steady breath. Keep extending the exhale.
    • On your next inhale, breathe through to an upward-facing dog. Take a cycle of breath here. Release the shoulders down, away from the ears. Release any tension they’re holding.
    • Tuck the toes under and with strong core engagement, lift the hips first up and then back to downward facing dog or child’s pose. Stay here for 5 breaths.
    • Inhale, walk the palms back to the toes. Stay here for a breath. Then roll slowly back up to standing.

    Repeat this 4 times.

    Next, sit down (on the floor, on your desk chair, anywhere). Close your eyes and breathe 5 cycles of extended exhale breathing. Return to your intention. Open the eyes. You’re done!

  3. Got 1-5 minutes?
    1. Do one sun salutation (above) OR
    2. Sit. Think of what’s stressing you out and take a deep breath. Exhale (extending it longer than your inhale) and flick your hands as though you’re trying to get something off of them (you are–the stress!). Also know as the “there’s no paper towels in the restroom flick.” Repeat 3-5 times. Now, settle into extended exhale breathing with the eyes closed, concentrating on your new-found wellness.
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