Five practices to reduce anxiety and stress

Zakiya Bishton is the founder of Mindwalk Yoga, a virtual wellness studio and social enterprise with a mission to make yoga for mental wellness accessible to everyone. Zakiya's focus is yoga therapy for anxiety, PTSD, insomnia and trauma. Zaikya shares 5 easy poses to relieve anxiety and stress.

Face release while sitting

A gentle facial treatment to reduce and activate muscle tensionthe sympathetic nervous system. I love doing this between online classes, it helps me face the day with an energized face.

How to:Find a comfortable way to sit on a cushion/chair/sofa. Take a moment to find lightness. Please bring your first two fingers to your temples and rub gently in circular motions. Maybe you find it nice to close your eyes. Do the same on the top of your jaw.

Child's supported pose

Props used:Organic buckwheat bolster and organic cotton blanket in soft taupe. Eco Rise Mat in Eucalyptus. Pair of cork blocks

A self-nourishing position to renew energy levels and help you feel confident. Particularly good before bed to put your nervous system in a restful state.

How to:Kneel in front of a bolster or stacked pillows. You can choose to place a blanket between your butt and heels. Discover what feels right for you. Gently bring your front body down to rest on the bolster/cushion, add 2 blocks under the bolster if you need more height. Place your arms next to you or in front of you. Eye closure option. Take a few slow breaths here as you gently release yourself into this self-nurturing position.

Props used:Organic buckwheat bolster and organic cotton blanket in soft taupe. (link removed)

Seated self hug

Props used:Zafu meditation cushion made of organic cotton in soft taupe and (link removed)

Show yourself some love with a self-hug. This can feel supportive when you feel overwhelmed or your mind is busy.

How to:Find a comfortable way to sit on a cushion/chair/sofa. Place opposite hands on your shoulder and squeeze gently, a bit like a self-massage. Tilt your chin toward your chest and pause for a moment to notice how you feel. Take a few slow breaths here. I also like to use the mantras “here” and “grounded” to bring myself into the moment and reduce racing thoughts.

Supported Bridge Pose

Props used:Small rectangular bolster and blanket made from organic cotton, both in Mellow Taupe. Sandbag made from hemp in natural. (link removed)

Restore and renew energy levels in Supported Bridge Pose. Backbends can increase self-esteem and with this supported pose you can increase energy levels without expending any energy.

How to:Grab a few blocks and keep them nearby. Lie on your back, bend your knees, soles of your feet on the floor. Lift your butt and bring the blocks under your butt/back of your hips. Find comfort and discover what feels right for your arms - above your head on the floor or next to your body.

Supported Savasana Pose

Props used:Organic cotton blanket, organic cotton eye pillow, organic buckwheat bolster all in soft taupe. Sandbag made from hemp in natural. (link removed)

Reduce anxiety in this deeply restorative, supported position.

How to:Lie on your back with the backs of your knees supported, the back of your head supported, an eye pillow and a blanket to cover your body. Take time to find what feels right for you. You can also place a sandbag on your stomach, which can feel very grounding. Try doing some slow belly breathing here, or you can listen to a guided meditation.

Props used:Blanket made of organic cotton, eye pillow made of organic cotton, buckwheat neck roll made of organic cotton, small rectangular neck roll all in soft taupe. Sandbag made from hemp in natural. (link removed)