Beat the Blues

This 30 step sequence of yoga postures was designed to regulate the emotions and reduce feelings of depression, sadness and grief. Level: Beginner to Intermediate.

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1. Start in Bound Angle

yoga posture A. With the bottom of the feet together, interlace the fingers around the toes. Press down into the hips and up through the crown. Roll the shoulders down and back and press the chest forward.

B. Close the eyes and look up at the third eye point.

C. Breathe and hold for 10-30 breaths.

Optional: use Kapalabhati Pranayama to energize the body and mind, or Nadi Sodhana Pranayama to calm the mind and emotions.

2. From Bound Angle, inhale into Balancing Bear

yoga postureA. Hold onto the feet with each hand and lean back to lift the heels off the floor. Kick the heels out towards the corners of the room to straighten the legs. Keep the shoulders down and back and the chest lifted. Stare at a point for balance.

B. Breathe and hold for 2-4 breaths. Exhale bending the knees to lower the feet back down to the floor.

3. Extend the both legs out into Seated Angle

yoga postureA. Bring the legs out as wide as comfortable. Inhale the arms up and exhale forward, hinging at the hips.

B. Bring the hands to the floor, round the spine and let the head drop towards the floor. To deepen the posture, walk the hands forward.

C. Breathe and hold for 4-12 breaths. Walk the hands back and roll up the spine.

4. Bring the legs forward with the knees bent into Crab Pose

yoga postureA. Bring the feet flat on the floor, hip width apart, place the hands behind your hips with the finger pointed away.

B. Inhale and lift the hips up towards the ceiling by pressing into the feet and engaging the legs and buttocks. Lift the chest up by pressing down into the arms. Look up or drop the head back.

C. Breathe and hold for 2-6 breaths

5. Lower the hips and walk the hands forward into Prayer Squat

yoga postureA. Walk the feet wide enough apart to bring the elbows to the inside of the knees with the palms together.

B. Press the palms together to open the hips, relax the hips down and reach the crown up. Roll the shoulders down and back and press the chest towards the thumbs.

C. Breathe and hold for 3-6 breaths.

6. Exhale the hands to the floor and lift the hips up into Forward Fold

yoga postureA. Press the palms flat to the floor and lift the hips up by straightening the legs, if necessary keep the knees slightly bent.

B. Use the arms to press the forehead in towards the legs, use the legs to lift the hips up towards the ceiling.

C. Breathe and hold for 3-6 breaths.

7. Step both feet back into Downward Facing Dog

yoga postureA. Step both feet back 3-4 feet, with the heels slightly above the floor. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

B. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

C. Breathe and hold for 2-6 breaths.

8. Bring the right knee between the hands into Pigeon

yoga postureA. Bend the right knee between the hands and slide the right foot over to the left. Slide the left toes back to lower the hips down to the floor.

B. Press the palms down and inhale the crown up to lengthen the spine. Roll the shoulders down and back and press the chest forward.

C. Breathe and hold for 3-8 breaths.

9. Cross the left foot over the right knee into Seated Twist

yoga postureA. Cross the left foot over the right knee and wrap the right arm around the left knee. Bring the left arm behind your back and look over the left shoulder.

B. Breathe and hold for 3-6 breaths.

10. Slide the left foot out 90 degrees and exhale into Revolved Head to Knee

yoga postureA. Slide the left foot out 90 degrees. Place the left palm up on the left leg and inhale the right arm up towards the ceiling. Exhale and arch over to the left reaching the left hand to the left foot and bringing the right arm over the ear.

B. Breathe and hold for 2-4 breaths.

C. Inhale back to a seated position with the legs crossed.

11. Place palms on floor and step back into Downward Facing Dog

yoga postureA. With the palms flat to the floor, step the feet back and lift the hips up to the ceiling.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

D. Breathe and hold for 2-4 breaths.

12. Repeat # 8 through #11 on opposite side

13. Exhale and bend the knees to the floor into Child Pose

yoga postureA. Press the hips to the heels with the tops of the feet flat to the floor. Let the forehead rest on the floor and allow the body to completely relax.

B. Breathe deeply into the belly for 3-6 breaths.

14. Inhale up to knees and and bend back into Camel

yoga posture A. Have knees hip width apart and hands on the low back. Carefully press the hips forward and engage the thighs, buttocks and abs to support you to come into a backbend.

B. If it feels safe, lower the hands to the heels or ankles and drop the head back.

C. Breathe and hold for 2-4 breaths. With the hands on the low back, carefully roll up the spine.

15. With the hands on the hips, step the left foot out and lower the right hand down into Half Circle

yoga postureA. Interlace the fingers behind the back. Inhale and squeeze the shoulders together, arch the spine and look up. Exhale and hinge at the hips rounding the spine forward.

B. Let the head hang from the neck and press the arms forward over your head.

C. Breathe and hold for 4-8 breaths.

D. Inhale back up with the hands on the hips and repeat on other side.

16. Exhale and bend the knees to the floor into Child Pose

yoga postureA. Press the hips to the heels with the tops of the feet flat to the floor. Let the forehead rest on the floor and allow the body to completely relax.

B. Breathe deeply into the belly for 3-6 breaths.

17. From Child, slide the arms forward and scoop into Cobra

yoga postureA. Press the palms flat to the floor directly under the shoulders to lift the crown up. Relax the shoulders down and back to press the chest forward.

B. If the back feels strained, bend the elbows more or come onto the forearms.

C. Breathe and hold for 2-5 breaths.

18. Exhale and lower the chest to the floor, inhale lift into Locust

yoga postureA. Slide the arms alongside the body with the palms down. If comfortable, rock from side to side to bring the arms under the torso.

B. With the chin on the floor, inhale and press the arms and hips down into the floor and lengthen the legs by reaching out through the toes. Engaging the core and lower body, lift the legs up as high as comfortable with out strain.

C. Breathe and hold for 2-5 breaths.

19. Exhale and press back into Child Pose

yoga postureA. Press the hips to the heels with the tops of the feet flat to the floor. Let the forehead rest on the floor and allow the body to completely relax.

B. Breathe deeply into the belly for 3-6 breaths.

20. Slide the hands forward and press up into Downward Facing Dog

yoga postureA. Bring the hands forward shoulder width apart, bring the feet together hip width apart.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

D. Breathe and hold for 4-12 breaths.

21. Step the feet to the hands and inhale up to Mountain

yoga poseA. Inhale and press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

B. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

C. Breathe and hold for 5-10 breaths.

22. Inhale and sweep the arms up with palms together

yoga pose A. Stay in Mountain alignment.

B. Look up at the thumbs.

C. Lift out of the waist, reaching up towards the sky.

23. Exhale into Crescent Moon

yoga postureA. Interlace the fingers together with the index finger pointing up. Press down into the feet, engage the legs and core body and lift up through the fingers.

B. Exhale and press the left hip out and arch over to the right.

C. Breathe and hold for 1-3 breaths.

D. Release into Mountain, repeat on other side.

24. From Mountain, exhale into Utkatasana

yoga pose A. Bend the knees and press the hips back.

B. Inhale and sweep the arms out and up with the palms together.

C. Arch the spine, press the chest forward and look up at the thumbs.

C. The knees should track directly over the feet, not splaying in or out.

25. Exhale into Forward Fold

yoga postureA. Press the palms flat to the floor and lift the hips up by straightening the legs, if necessary keep the knees slightly bent.

B. Use the arms to press the forehead in towards the legs, use the legs to lift the hips up towards the ceiling.

C. Breathe and hold for 3-6 breaths.

26. Bend the knees, roll onto your back and inhale into Bridge

yoga postureA. Bring the feet hip width apart with the toes pointed forward, slide the arms alongside the body with the fingers lightly touching the backs of the heels.

B. Inhale and lift the hips and spine up by pressing into the feet and engaging the lower and core body. Press down into the arms and shoulders to help lift the chest up.

C. Breathe and hold for 2-5 breaths. Exhale and roll the spine back to the floor.

27. Hold onto the feet and kick into Joyful Baby Pose

yoga postureA. With both knees bent, reach through the insides of the knees to hold onto the outside edges of the feet.

B. Press the heels up as you pull back with the arms to press the low back, shoulders and neck down into the floor.

C. Breathe and hold for 3-5 breaths.

28. Cross the left leg over the right knee into Belly Twist

yoga postureA. Slide the arms out to the sides in a T position. Keep the knees bent and slowly lower them to the right side, as close to the arm as possible

B. Reach out through the fingers and relax the shoulders down to the floor, turn and look at the left hand.

C. Breathe and hold for 2-5 breaths.

D. Repeat on the other side.

29. Exhale and release into Shavasana

yoga postureA. Let the arms and legs flop out to the sides. The arms are 6-8 inches from the sides of your body and the palms are facing up.

B. Close the eyes and consciously relax the body from the toes to the crown of the head.

C. Breathe deeply through the nose into the belly and hold for 10-15 minutes.

30. End in Easy Pose

yoga postureA. Bend the knees and slowly roll over to one side. Press up into a seated position.

B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the tongue on the roof of the mouth.

C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on the breath.

D. Breathe and hold for 10-30 breaths.

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Comments 11

  1. With the winter rapidly coming in my area, I am definately going to give this sequence a try to beat S.A.D. Thanks!

  2. NIKI01 – Just checked and it is working for me. Please contact customer service to resolve the issue, there is something wrong with your account or your computer.

  3. do I need to have a paying membership to see the 30 step sequence for beat the blues?
    sandy

  4. Please contact customer service if you cannot view as there could be several issues causing the error.

    Yes, you do need current paid premium membership to view this page’s contents.

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