For people who are unrestricted in their movements, the following combination of dynamic and passive may be helpful for anxiety and stress:
Asana: surya namaskar (sun salutations), shavasana (corpse), vipareeta karni (inverted pose) or sarvangasana (shoulder stand), shavasana, matsyasana (fish), bhujangasana (cobra), ardha shalabhasana (half locust), shalabhasana (locust), dhanurasana (bow), ardha matsyendra (half spinal twist), janu sirshasana (head- to-knee), paschimottanasana (west-facing or back-stretching), balasana is also known as shashankhasana (child/hare) or yoga mudra (scaling pose or psychic pose), shavasana, done in this order
Pranayama: breath awareness, deepening body awareness, whole body breath, belly breath or abdominal breath, full yogic breath, bhramari (buzzing bee or bumble bee breath), bhastrika (bellows breath), kapalbhati (skull shining breath), sama vritti (equal inhalation and exhalation breath), and nadi shodhana (alternate nostril breath)
Seniors and those with health issues should be fine with the breathing practices from the website. Refer to the simple movements described on www.mahasriyoga.com/asana for a sample class to relieve stress and anxiety. Bhastrika, kapalbhati, sama vritti, and nadi shodhana should be done under supervision, if at all, and after consultation with medical doctors.
The next blog will be on yoga dont’s and do’s for depression.