Yoga Sequence Builder for Yoga Teachers

Yoga Sequence For Anxiety

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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Yoga Sequence For Anxiety: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Supported Half Frog Pose (Supported Ardha Bhekasana)
    Students should first settle themselves down on the mat even before starting with the sequence.

    A. Seated first in Easy Pose with legs crossed and eyes closed, begin to focus on the breathing taking it deep and slow.

    B. Practice this for about 6 rounds while ensuring the breathing is rhythmic and smooth.

    C. From Easy Pose, come to lie down on the sides of the back and using a Bolster, support the chest and the face.

    D. Placing the right cheeks on the bolster along with the chest and some part of the tummy, lie down to stay in Supported Half Frog Pose for about 12 breaths.

    E. The left knee rests on the floor as the hips flex and the right leg remains stretched completely. With the eyes closed, start the deep breathing as you watch the belly move against the Bolster.

    F. Make conscious efforts to keep the facial muscles, hips, chest, shoulders, and arms relaxed as you focus on the breathing.
  • Reclining Bound Angle Pose (Supta Baddha Konasana)
    A. From Supported Half Frog Pose:
    Inhale - turn on your back
    Exhale - bring the legs to stretch out completely
    Inhale - bend the legs at the knees and place the soles of the feet together
    Exhale - settle the body on he floor adjusting the shoulders, hips and feet.
    Inhale/Exhale - to stay in Reclining Bound Angle Pose
    Inhale/Exhale - to stay for 6 breaths.

    B. Focus on the deep breathing and bring awareness to the movement of the abdomen, as it moves with every inhalation and exhalation.

    C. Staying connected to the movement of the body along with coordinating the breathing process can help to ease the body, while giving room for more prana flow.

    D. This pose helps to clear blocks at the base of the spine that further brings better prana flow to the various systems in the body, including the digestive system and the reproductive system. With better functioning of these systems, the organs get stimulated, thereby helping with the right hormone secretion.

  • Legs Raised With Strap
    A. Releasing from Supta Baddha Konasana, come to Savasana. From here:
    Inhale - place a Yoga Strap around the feet while holding the ends on the strap in your hands
    Exhale - stretch the legs up
    Inhale/Exhale - to stay in Legs Raised With Strap
    Inhale/Exhale - to stay for 6 breaths
    Inhale - release and relax.

    B. Using the Yoga Strap for stretching the legs in 90 degrees can help to bring better supply of blood to the hips, pelvis, and abdomen.

    C. Raising the legs also helps to reduce heaviness, tensions, aches and pains of the legs. The reverse flow of blood while the legs are raised ensures better energetic muscles of the legs. Releasing the lower body tensions can be a great way to help ease the entire body.

    D. When the legs are released the fresh flow of blood stimulate the leg muscles, giving them energy. Also the abdominal organs and the pelvis are stimulated too, with the reverse flow of blood followed with fresh supply of blood while releasing the legs.

    E. Ensure the legs can remain in 90 degrees by holding the strap tight.
  • Constructive Rest Pose (Savasana Variation Bent Legs)
    A. Release from Legs Raised Strap and come to lie down in Constructive Rest Pose.

    B. Bending the knees and placing the feet firm on the floor, close your eyes and remain here for about 6 breaths.

    C. Watch the breath as the shoulders and lower back rest on the floor.
  • Reverse Corpse Pose (Advasana)
    A. From Constructive Rest Pose:
    Inhale - turn towards your sides
    Exhale - stretch the torso lying down on the belly
    Inhale - stretch the arms over your head
    Exhale - extend the entire body
    Inhale/Exhale - to stay in Reverse Corpse Pose
    Inhale/Exhale - stay for about 6 breaths

    B. While breathing is the most essential part of this sequence as that helps to bring awareness to the body and the mind, resting the body in various positions is given importance at the beginning of the sequence.

    C. Moving further in the sequence are the poses that help to maintain balance in the body, better stability improving the thought process, and better awareness to stay calm and focused.

    D. Rest here watching the movement of the belly as it pushes the floor with each inhalation.
  • Puppy Dog Pose (Uttana Shishosana)
    A. Release from Reverse Corpse Pose:
    Inhale - lift the chest and hips off the floor
    Exhale - come on the knees
    Inhale - lift the hips upwards
    Exhale - press the chest and face towards the floor
    Inhale/Exhale - to stay in Puppy Dog Pose
    Inhale/Exhale - stay for about 6 breaths.

    B. A great way to move the practice with the focus on the upper body closer to the neck, shoulders and head to encourage the flow of prana towards the brain.

    C. With every exhalation, the chest moves closer to the floor encouraging the flow of blood/prana towards the stressed muscles at the shoulders and neck.

    D. A great pose that also encourages awareness of the diaphragm movement with the breathing to further help ease the heaviness at the shoulders and chest.
  • Urdhva Mukha Pasasana Variation Raised Hand (Urdhva Mukha Pasasana Variation Raised Hand)
    A. From Puppy Dog Pose:
    Inhale - lift the head and bring the left arm towards the right side
    Exhale - bring the face to rest on the floor as you look towards the right side
    Inhale - twist the shoulders and chest towards the right side
    Exhale - raise the right arm up
    Inhale/Exhale - to stay in Thread the Needle Pose
    Inhale/Exhale - to stay for 6 breaths

    B. With each breath of exhalation take the arm further towards the side extending the shoulders and chest.

    C. A great twist pose to help clear unwanted energy in the channels of the upper spine. This will further help with smooth flow of prana into the brain to help release the stress and anxiety.

    D. Twists help to improve the functioning of the nervous system clearing blockages with the active use of the muscles while in deep stretch.

    E. This pose gives a sense of being humble while also bringing a gush of energy into the body, keeping one alert and aware while in the posture.
  • Urdhva Mukha Pasasana Variation Raised Hand (Urdhva Mukha Pasasana Variation Raised Hand)
    A. Repeat with the other side
    B. Take the practice and hold the posture for about 6 breaths.
    C. Make sure to stretch on both sides equally
    D. Release and relax
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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