Recently added practices


These yoga practices have been recently added to the Sequence Wiz YouTube channel.

Check them out!

Short breaks for long work days: Hip flexors and glutes + Neck and upper back

(added March 13, 2022)

Doing short stretch breaks throughout the day helps to keep your body nimble and pain-free. Your stretching will be even more effective if you add a little resistance to it. This routine consists of two short stretch breaks that you can do together or separately at any point of your day. Each contains very simple movements that are enhanced by the use of the stretch band. You can do it without the band also. This practice is done standing in front of your desk or by the chair.

 


Support calcium absorption by working with Samana and Vyana Vayus

(added February 27, 2022)

In this yoga practice, we try to tune into the rhythms of Samana and Vyana Vayus while also paying attention to the thyroid and parathyroid glands to follow the journey of calcium throughout the system. We combine abdominal contraction with humming to support Samana Vayu in its calcium extraction role and expansive radiating poses with chin tuck action to support Vyana Vayu in its Calcium distribution role. We also take time to recognize and celebrate the body for this complicated and intricate process that keeps us strong, vital, and agile.


Yoga for happy bones (for active adults with osteoporosis)

(added February 14, 2022)

If you have osteoporosis, it is generally recommended that you avoid deep forward bends and twists, prolonged weight bearing on your hands, and any yoga poses that require leverage. None of this is included in the practice below. As you begin to move, please be careful with chest opening poses and pay very close attention to general body alignment in postures. It is best to stay close to a wall or keep a chair handy if you need additional support. Please consider your own unique situation and whatever physical limitations or concerns you might have. It is always best to consult your doctor about the applicability of specific practices. You can always show a printed sequence of this practice to your doctor for their assessment.


Strengthen your bones by toning your muscles

(added January 30, 2022)

The stresses applied to bones via muscular contraction during physical activity are essential to maintaining bone strength and bone mass. In this yoga practice, we emphasize muscle strengthening by holding poses for several breaths. We mainly focus on the muscles that move and support the skeleton areas most vulnerable to loss of bone density: the hips and the spine. Research shows that you have to maintain the muscular contraction for at least eight seconds to have an effect on bone. So take your time, breathe deep, and focus on maintaining the muscular contraction for as long as you can.

You can find it under Specialty practices – 40-60 minutes


Align your spinal curves for better posture and stronger core

(added January 16, 2022)

In this yoga practice, we combine spinal mobilization with spinal stabilization to build better alignment and communication between your spinal curves. We try to find an upright position that requires minimal effort to maintain, which helps to release tension in all supporting musculature – your neck, shoulders, hips, and back. The more structurally aligned your body is, the less pain you will have, and the more you will feel at ease.

You can find it under Specialty practices – 40-60 minutes


Short yoga practice to get you off the couch

(added December 12, 2021)

This short yoga practice will help you loosen your body by increasing circulation to all the key areas that get tight from too much lounging: your neck, hips, and back. This practice also includes a short mediation to discharge unnecessary sensory overstimulation and help you feel more grounded and calm. You can do this practice anytime with or without your yoga mat. All you have to do to get started is make your way down to the floor next to your couch.

You can find it under Physical body > Hips > 20-40 minutes


Overcome inertia and let go of attachments

(added November 28, 2021)

In this yoga practice, we aim to energize your entire body, improve circulation, clear up your lungs and sinuses, and help you let go of inertia and stagnation. We will also work on releasing excessive attachments to people and things so that you could walk away from this practice feeling invigorated, warm, and light.

You can find it under Specialty practices – 40-60 minutes


Cool your temper and focus on what’s important

(added November 14, 2021)

In this yoga practice, we aim to release your pent-up energy with strong physical movement, cool and calm your system with breathing and meditation and redirect your efforts toward things that matter to you. This practice will help you release tension from your abdomen, clarify your mind, and settle your frustrations so that you can walk away feeling cool, content, and clear.

You can find it under Specialty practices – 40-60 minutes


Loosen up, oil up, and calm down when you feel stiff as a tin man

(added October 31, 2021)

In this Ayurvedic yoga practice for excess vata, we aim to lubricate your joints, calm your nervous system, and settle your mind. We focus on mobilizing your spine, releasing tension in your hips and abdomen, and creating an overall sense of stability and calm. We take time to breathe and move so that you can walk away from this practice feeling warm, stable, nourished, and peaceful.

You can find it under Specialty practices – 40-60 minutes


Embody three main forces of nature to feel more stable, energized, and spacious

(added October 13, 2021)

In this yoga practice, we try to experience and balance out all three main forces of matter, light, and energy with their representative qualities of stability, warmth, and spaciousness. This practice is meant to challenge your body, increase your inner awareness, and clarify your mind.

You can find it under Specialty practices – 40-60 minutes

 


Take the load off your spine and strengthen your core

(added October 3, 2021)

In this yoga practice, we will give your spine a break from being in its usual weight-bearing upright position and mobilize your primary curves to hydrate the disks and strengthen your core. We will take you on an abbreviated journey from the womb to kneeling to standing to experience the progression in the development of the spinal curves.

You can find it under Specialty practices – 40-60 minutes


Challenge your body and sharpen your perception (40 min)

(added May 30, 2021)

In this yoga practice, we use a handful of simple, yet strong poses to challenge your body and notice how it rises to that challenge. We also monitor our sensations on three layers of awareness: proprioception, interception, and neuroception. We try to answer a deceptively simple question of “How are you doing?” on different layers of your system. We finish the practice with breath awareness and meditation to deepen your self-understanding and calm your autonomic nervous system.

You can find it under Specialty practices – 20-40 minutes


Calm your belly and untie your stomach knots (25 min)

(added May 16, 2021)

In this short yoga practice, we use simple supported postures and radiating breath to create a sense of inner spaciousness and ease. We will also use Apanayana mudra to support the health of your digestive system and facilitate balanced elimination. This practice is particularly useful when your abdomen is feeling tense and when you don’t have a lot of energy.

You can find it under Specialty practices – 20-40 minutes


Settle your stomach and stimulate your vagus nerve (30 min)

(added May 2, 2021)

In this yoga practice, we use breath and movement to bring our attention to our digestive systems and then try to envision the connection between our guts and our brains. We use slow exhalation and humming to stimulate the vagus nerve, to settle the stomach, and to calm the mind.

You can find it under Specialty practices – 20-40 minutes

 


Retain nourishment: Tone your diaphragm and pelvic floor (55 min)

(added April 18, 2021)

In this yoga practice, we focus on increasing tonicity both in your diaphragm and your pelvic floor to provide visceral massage to your digestive organs and to help them retain nourishment. This practice will also help you tone your diaphragm and pelvic floor muscles, strengthen your core, stabilize your lumbar spine and reestablish the link between Prana and Apana Vayus to enhance vitality in your system.

You can find it under Specialty practices – 40-60 minutes


Evacuate waste and strengthen your core (42 min)

(added April 4, 2021)

This yoga practice is meant to help with constipation by using abdominal compression (via movement on suspension of breath) and increasing heat in the system to strengthen agni (digestive fire). It also includes Krama (segmented) exhalation and Apana mudra to encourage Apana vayu flow. Our main goal for this practice is to gently stimulate intestinal contractions via abdominal compression to move waste along. But this practice will also help you gain more control over your abdominal engagement and strengthen your core.

You can find it under Specialty practices – 40-60 minutes


Hug your belly and support your digestive process (48 min

(added March 21, 2021)

In this yoga practice, we combine the action of gentle hugging of the belly to increase circulation and improve peristalsis with creating space in the belly to relieve abdominal tension. Our main goal for this practice is to increase blood flow to your abdomen and create space for the food to move through more smoothly. This practice will also give you an opportunity to increase awareness of your digestive system and get a better idea of where you digestive discomfort might be coming from. A number of poses in this yoga practice are done on your knees, so make sure that you have adequate padding to keep your knees happy.

You can find it under Specialty practices – 40-60 minutes


Regulate your physiology: Standing Five Vayus practice

(added March 7, 2021)

This practice is inspired by the Eight Brocades (qigong) and is meant to support balanced physiological functioning. You can do this practice anywhere, anytime, whenever your energy feels stagnant, or if you sit a lot.

You can find it under Specialty practices – Under 20 minutes

 


Feel the flow: Meditation practice for strong immunity

(added February 21, 2021)

In this yoga short yoga practice, we focus on envisioning and sensing the four lines of defense of your immune system: the skin barrier, the mucous lining, the white blood cells and the lymph. We use different combinations of Chair pose to warm up the body and prepare it for comfortable sitting; Vyana Vayu breath to create a sense of spaciousness inside and direct the energy flow from the heart outward to the rest of the body; Garuda mudra to improve circulation and invigorate the entire system; and meditation to sense the flow of blood and lymph throughout the body.

You can find it under Specialty practices – 20-40 minutes


De-stress by moving, while unclenching and exhaling (50 min)

(added February 7, 2021)

The main goal of this practice is to actively move your body to flush the stress hormones out of your system. But this practice will also help you relieve tension in your neck, hips, and back, increase the sense of spaciousness in your body and settle your nervous system.

You can find it under Energy – Stressed – 40-60 minutes.

 


Massage your spleen and wring out your mid-back (52 min)

(added January 23, 2020)

In this practice, we use different adaptations of Chair pose (and other poses) to bring your attention to the left side of your mid-back where your spleen is located and give it a gentle visceral massage. In addition, this practice helps to relieve tension in your mid-back, strengthen your core and loosen up the muscles that bind your shoulder blades to your ribcage and your spine.

You can find it under Specialty practices – 40-60 minutes


Move your lymph and strengthen your ankles practice (40 min)

(added January 9, 2021)

In this practice we use different adaptations of Chair pose with ankle movement to facilitate a steady lymph flow throughout the system to support our immune function. The practice includes other yoga poses that serve the same purpose, as well as breath awareness and guided relaxation at the end. This practice also helps to warm up and strengthen your ankles, knees, thighs and hips, while awakening your upper back and neck, so it is very useful if you sit a lot during the day.

You can find it under Specialty practices – 20-40 minutes


Body appreciation yoga practice (70 minutes)

(added November 25, 2020)

In this full-length yoga practice, we will focus on developing our interoception (conscious awareness of what’s going on inside) and balancing our physiology, while expressing appreciation to our bodies for all the work they do for us every day.

You can find it under Physical body > Entire body > 40-60 minutes.

 


Feel your resonance yoga practice (50 minutes)

(added September 23, 2020)

In this yoga practice, we use humming with movement to feel the sound resonance in different parts of the body. We also work on extending and completing our exhalations to promote parasympathetic activation. The practice culminates with So Hum (“I am that”) chant to tune into our own inner vibrations and get a sense of the subtle energy that animates us.

You can find it under Energy – Stressed – 40-60 minutes.

 


Exercise your diaphragm yoga practice (50 min)

(added July 29, 2020)

This yoga practice helps you increase awareness of the movement of your diaphragm, explore the role of the diaphragm in spinal stabilization and relieve ribcage stiffness.

You can find it under Energy – Hyper – 40-60 minutes.

 


Lazy yoga practice (35 minutes)

(added June 10, 2020)

This short yoga practice is meant for times when you don’t feel like doing much. All the movements here are done close to the ground, yet you still awaken all major body parts and deepen your awareness.

You can find it under Energy – Sluggish > 20-40 minutes.

 


Restore your confidence

(added April 22, 2020)

This yoga practice is meant to affect your physiological and mental state by releasing muscular contraction around your ribcage and increasing your breathing capacity. When you are able to breathe deeper and without restriction, you are more likely to have an optimistic and confident outlook on your life.

You can find it under Anxious/fearful > 20-40 minutes.


Embrace what you have pranayama practice (10 min)

(added March 20, 2020)

This short breathing practice can be used whenever you feel stressed or overwhelmed. It uses Krama Exhale and Ksepana Mudra to help you release your worries and Pushpaputa Mudra to help you embrace all the things that are positive in your life.

You can find it under Mental/Emotional state – Need clarity – Under 20 minutes.


Short yoga practice for uncertain times (28 min)

(added March 27, 2020)

When you don’t know what your future will hold, it might feel frightening and unsettling. This yoga practice helps your manage that sense of uncertainty by focusing your mind and anchoring it in your body. This practice consists of simple movement, pranayama and meditation.

You can find it under Mental/Emotional state – Anxious/Fearful – 20 – 40 minutes.


Get grounded breathing practice (7 minutes)

(added February 2, 2020)

This short breathing practice is useful whenever you feel like your mind starts to spin. Try simple grounding breath to help you discharge excessive mental energy and make you feel more anchored.

You can find it under Energy – Hyper – Under 20 minutes.


Assess your state (guided meditation practice) (20 minutes)

(added December 29, 2019)

This short meditation practice will give you a better idea of how you are doing right now. This practice will help you see in which areas you are thriving and in which ones you are lacking, and will encourage you to come up with steps to make you feel more fulfilled. Use this image of a dashboard to reflect visually how fulfilled you are in each of four areas.

You can find it under Specialty practices > Under 20 minutes


Airplane yoga: Whole body (13 minutes)

(added December 18, 2019)

Getting ready to fly? Make it easier on your body with this short yoga practice that can be done in your airplane seat. This practice gently moves your entire body, lubricates your joints, and loosens up your muscles.

You can find it under Specialty practices > Under 20 minutes


Airplane yoga for neck and hips (two practices, about 12 minutes each)

(added November 22, 2019)

This short practice will keep your body tension-free on long flights. It is accessible to most people and could be done in the confinement of your airplane seat. Part one focuses on the neck, and part two targets the hips.

You can find it under Specialty practices > Under 20 minutes


Neck and upper back assessment yoga practice (25 minutes)

(added October 30, 2019)

This short yoga practice will help you assess the sensations in your neck and upper back to get a better idea of where the tension is and what is the best way to deal with it. You can record your findings on this sheet as you progress through the practice.

You can find it under Physical body > Neck/upper back > 20 – 40 minutes.


Hold your head high breathing practice (10 minutes)

(added October 20, 2019)

In this short pranayama practice, you will loosen up the neck and upper back, create better alignment between your head and upper body and calm your nervous system. This practice might also help with tension headaches.

You can find it under Energy > Sluggish > Under 20 minutes.


Quick pick-me-up breathing practice (10 minutes)

(added September 25, 2019)

This is a very simple practice that you can do in any comfortable seated position. It includes some simple stretches to prepare your body and breath for pranayama. It features chest breathing to facilitate an energizing and uplifting effect on your entire system.

You can find it under Energy > Sluggish > Under 20 minutes.


Happy body and mind at work: Chair yoga practice (30 minutes)

(added September 4, 2019)

Try this short yoga practice to loosen up all the key areas that get tight from computer/desk work: neck, back, hips, and wrists. It also helps to lubricate your joints, gets your lymph moving and encourages deeper breathing. It helps you manage your energy and open your mind toward more creative solutions.

You can find it under Chair practices > 20-40 minutes.


Feel the earth: Happy ankles practice (24 minutes)

(added August 21, 2019)

In this practice, you will focus your attention on stretching and strengthening your ankles, and restoring the balance between the front and the back of the body. Even though you focus primarily on the ankles, notice how your neck, upper and lower back feel as a result.

You can find it under Physical body > Legs/knees/feet > 20-40 minutes.


Follow the sun: Happy neck yoga practice (20 minutes)

(added June 26, 2019)

This short yoga practice gently relieves stiffness in the neck and restores range of motion. All poses are done close to the ground, which makes it appropriate for low energy times. The practice ends with Sunflower meditation that invites you to turn your face toward the light and absorb it into your body.

You can find it under Physical body > Neck/upper back > Under 20 minutes.


Fill your heart with light yoga practice

(added May 29, 2019)

This short yoga practice is useful any time you feel guarded or timid. It will energize your body, help you breathe deeper, and encourage you to be a bit more open and courageous. This practice uses a line from the song Light and Day by The Polyphonic Spree as a chant, and invites you to “Follow the day and reach for the sun!”

You can find it under Energy > Stressed > 20-40 minutes.


Strong yoga practice for hips and hamstrings, could work for glaucoma (60 minutes)

(added February 13, 2019)

This yoga practice includes a wide range of hip movements and invites you to go deeper in stages. The practice gradually builds toward Upavista Konasana and ensures that both your hips and your hamstrings are ready for it. It is a pretty strong practice that includes fairly long holds in some challenging poses.
 
In this practice, you never bring your head below your heart, so it would work well if you have glaucoma, vertigo, or high blood pressure. Of course, you would still need to make sure that it works for you. You can find it under Physical body > Hips > 40-60 minutes.

Short uplifting yoga practice (17 minutes)

(added January 30, 2019)

This short yoga practice is a great way to lighten up and uplift your spirits any time you need it. It includes seven minutes of movement to get your juices flowing, five minutes of focused breathing to get you energized and focused, and five minutes of light-hearted meditation to greet your day with a smile. And you don’t even need a yoga mat!

You can find it under Physical body > Entire body > Under 20 minutes.


Standing yoga practice for neck and upper back tension (33 min)

(added December 12, 2018)

This yoga practice is done entirely in the standing position. It targets the neck and upper back, and includes various movements that both increase circulation to those areas and stretch them. It also includes a simple breathing practice that helps you relax your neck and lengthen your spine.

You can find it under Physical body > Neck/upper back >20-40 minutes.


Short yoga practice for emotional balance (25 min)

(added November 28, 2018)

In this yoga practice, you will use the energy of your emotion to fuel an imaginary fire to purify the main emotionally charged sites of the body: head, chest, and belly. This will help you discharge your emotion and feel more balanced and clear.

You can find it under Mental-emotional state > Angry -20-40 minutes.


Short yoga practice for quick energetic boost (20 min)

(added November 7, 2018)

This yoga practice is designed to give you an energetic boost if you feel tired, depleted, or frazzled. The entire practice is focused on expanding and deepening your inhalation, which creates a sense of spaciousness and helps build your energy up.

You can find it under Energy > Sluggish > Under 20 minutes.


Short yoga practice for hip flexors (15 min)

(added October 17, 2018)

This short yoga practice is meant to loosen up your hips by contracting and stretching your hip flexors. This can have a positive effect on your lower back as well since hip flexor tightness is often connected to lower back pain.

You can find it under Physical body > Hips > Under 20 minutes


Yoga for better sleep (38 min)

(added September 5, 2018)

This yoga practice uses simple movement, deep belly breathing, and meditation to gradually let go of the regrets, worries, and problems of the day. The practice also includes guided relaxation that you can do in bed.

You can find it under Specialty practices > 20-40 minutes.


Training balance

Strengthen your hips while training your balance (60 min)

(added July 14, 2018)

This yoga practice trains your dynamic balance while strengthening the hips. It includes several standing balance postures that are done both dynamically and statically and some hip work.

You can find it under Physical body > Balance > 40-60 minutes.


Five Vayus practices for energy and vitality

(added June 8, 2018)

Our physiological functioning is affected by the flow of energy along its five major currents, called Vayus. In this yoga practice, you will spend time working with each Vayu individually and then bring them all together in the end. This practice is designed to help you balance the energy flow and increase vitality.

You can find it under Energy > Sluggish > 40-60 minutes.


Yoga practice for digestion and assimilation

(added May 4, 2018)

This 60-minute practice uses targeted movements and specific breathing practices to facilitate digestion on physical and mental levels and promote better assimilation of nutrients and experiences within the body.

You can find it under Specialty practices > 40-60 minutes.


Increase vitality by linking Prana and Apana vayus

(added March 23, 2018)

This 30-minute practice uses breath and movement to link Prana and Apana vayus (two main energetic currents in the body) to establish a stronger mind-body connection and increase the sense of vitality.

You can find it under Energy > Stressed > 20-40 minutes.


ResilienceThumbnailResilience: Whole-body yoga practice

(added January 3, 2018)

This 65-minute practice takes time to “oil up” the entire body, slow down the breath, and look within. It is a balanced whole-body practice that helps you cultivate and maintain physical, energetic, and emotional resilience.

You can find it under Physical body > Entire body > 40-60 minutes.


Magic three chair“Magic three poses” chair practice (12 min)

(added December 15, 2017)

“Magic three” yoga poses are foundational poses that are useful to any student. However, if the student cannot get down on her knees easily or does not have the space to roll out her yoga mat, this chair version of the “magic three” yoga poses works very well. It can be used to loosen the body up in the course of the work day, to introduce new, more fragile students to yoga movements, or as a warm-up to a longer practice.

You can find it under Chair practices > Under 20 minutes.


Fierce Mama Practice_TitleFierce mama yoga practice (63 min)

(added November 15, 2017)

This yoga practice will help you generate energy and cultivate laser focus to propel you into action to conquer your challenges. It contains movement, pranayama, chanting, and meditation and uses the image of Durga (Divine Mother) to evoke your inner fierceness.

You can find it under Mental-emotional state > Anxious/Fearful > 40-60 minutes.


MountainThumbnailDischarge excess mental energy: Sturdy as a mountain yoga practice (30 min)

(added November 8, 2017)

This short yoga practice uses the image of a mountain and the simple chant “I am stable, I am at ease” to help you discharge excess mental energy and become more grounded. It uses movement, breath awareness, and meditation to cultivate the feeling of stability and connection to the earth. It links two chakras – the root chakra and the third eye chakra – without explicitly talking about them. By doing that, it invites you to draw inspiration and stability both from your mind and your body.

You can find it under Mental-emotional state > Anxious/Fearful > 20-40 minutes.


Fresh_perspectives_Thumbnail600Fresh perspectives yoga practice (pratipaksha bhavana) 65 min

(added September 27, 2017)

In this yoga practice, we literally turn our point of view upside down and then reframe it in a different way. This practice uses movement, breath awareness, chanting, and meditation to release body tension and clear your head. It gives you a chance to view your current issue from several other perspectives in hopes of assigning a different meaning to your current challenge.

You can find it under Mental-emotional state > Need clarity > 40-60 minutes


Doorway_to_serenityThumbnailDoorway to serenity yoga practice (20 min)

(added September 6, 20017)

This short yoga practice uses breath, mental chanting, and simple movement to help you relax the body, deepen your exhalation and quiet the mind. It is particularly useful when you feel stressed or overwhelmed. It is designed around Patanjali’s yoga sutra 1.34 The mind attains serenity through prolonged Exhalation and Suspension of breath.

You can find it under Energy > Stressed > Under 20 minutes


NewSolutionPracticeThumbnailA new solution to an old problem practice (65 min)

(added August 9, 2017)

This yoga practice utilizes all the strategies above to help you stop the mental noise and let the insights emerge. It is an integrative practice; it includes multiple yogic elements (asana, pranayama, chanting, and meditation). Using breath, movement, sound, and imagery help to quiet the mind facilitate a more relaxed mental state, process metal chatter, and see your old problem in a new light.

You can find it under Mental-emotional state > Need clarity > 40-60 minutes.


Brhaman_Viloma_TitleQuick pick-me-up practice for an afternoon slump (30 min)

(added July 5, 2017)

This yoga practice is meant to have an energizing and uplifting effect on the system. It begins with simple poses close to the ground to gradually deepen the breath and begin to move the body and then transitions to standing poses that use large whole-body movements to nourish and energize the system. It culminates in Viloma Ujjayi technique (Alternate nostril inhalation).

You can find this practice under Energy > Sluggish > 20-40 minutes.


AnulomaUTitle1Let go of agitation (28 min)

(added June 28, 2017)

This gentle yoga practice is meant to help you let go of agitation and help you tolerate uncomfortable emotions and sensations. It includes few simple movements that are done entirely in a chair, but it is focused primarily on the breath. It culminates in Anuloma Ujjayi technique (Alternate nostril exhalation).

You can find this practice under Energy > Hyper > 20-40 minutes.


PainSensationThumbnailPain vs sensation yoga practice (48 min)

(added May 24, 2017)

It is important to develop the ability to distinguish between different types of sensations with more accuracy. This yoga practice teaches you to differentiate between pain and sensations. It also reminds you to be kind to your body and treat it like you would a dear friend, with or without pain.

You can find this practice under Physical body > Entire body > 40-60 minutes.


EverydayBalance600Everyday balance practice (12 min)

(added May 5, 2017)

The best way to train your balance is to integrate simple balancing movements into your daily life. This short yoga practice will help you strengthen your hips and ankles while training your balance wherever you are.

You can find this practice under Physical body > Balance > Under 20 minutes.


CoreStabilizationThumbnailCore stabilization practice (22 min)

(added March 24, 2017)

To keep your core strong and your lower back pain-free, you need to maintain a healthy relationship between your pelvis and your spine. There are two main ways to approach it – “the pelvic tilt” and “the corset”. This short yoga practice will have you experience the difference between those two actions and help you create more stability and support in your core.

You can find this practice under Physical body > Core > 20-40 minutes.


EmpowerThumbnail

Empower yoga practice (51 min)

(added March 8, 2017)

The way we carry our bodies in our daily lives affects the way we feel. Open, expansive postures similar to the Superwoman stance make us feel assertive, powerful, and confident, they decrease anxiety and make us more optimistic. This yoga practice uses expansive, open body positions, a “tidal wave” breathing pattern with emphasis on inhalation, and “removing the obstacles” meditation to help you cultivate a sense of powerful presence. (Learn more about this practice)

You can find this practice under Mental-emotional state > Anxious/fearful > 40-60 minutes.