Phase 3 · Something You Would Do Anyway

Part of the 12 Week Yoga Program for Chronic Stress

25 Minute Yoga Sequence for Everyday Stress

The last four weeks and the one to keep. Standing work, a back bend and a long ending, in a version that fits a real week.

Twelve weeks is where the research stops, and one of the better findings is that the effects were still there three months later without anyone being told to keep practising. What decides whether that happens is whether the practice you finish with is one you would actually do unprompted. Twenty-five minutes, with the standing work and the long ending both still in it.

25 min · Level 1

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When it helps

For weeks nine to twelve, and then once or twice a week indefinitely. Twenty-five minutes, a mat, a block and a wall. This is for the stress you feel, and that is what the research measures. Persistent low mood, sleeplessness that will not shift, or thoughts of harming yourself are a different matter and belong with a doctor.

Perceived stress

The same target as everything else here, in the version most likely to still exist in six months.

Physical effect

Two standing poses, one back bend, one twist, and ten minutes of nothing.

Durability

Short enough for a Wednesday, complete enough that nothing important is missing.

Short and complete

One of everything, with the ending kept at full length.

Sukhasana

2 min

Easy Pose

Sitting up, nothing to do.

Two minutes before anything happens.

Learn more about Sukhasana

Marjaryasana

1 min

Cat Pose

Rounding the back on the out breath.

The warm up, in its entirety.

Learn more about Marjaryasana

Bitilasana

1 min

Cow Pose

Chest forward on the in breath, eight rounds.

And the other direction.

Learn more about Bitilasana

Utthita Parsvakonasana

1 min each side

Extended Side Angle Pose

Side Angle, forearm on the thigh.

The one long standing hold. Real effort, and it is what makes the ending work.

Learn more about Utthita Parsvakonasana

Parshvottanasana

45 sec each side

Pyramid Pose

Pyramid, hands on blocks, hips level.

A second standing pose so the legs have actually done something.

Learn more about Parshvottanasana

Setu Bandha Sarvangasana

1 min, twice

Bridge Pose

Hips lifted, or supported on a block.

The front of the body opens, and then everything comes down.

Learn more about Setu Bandha Sarvangasana

Jathara Parivartanasana

1 min each side

Reclining Belly Twist

Knees to one side, shoulders down.

A twist with no work in it.

Learn more about Jathara Parivartanasana

Supta Kaptasana

45 sec each side

Reclining Pigeon Pose

Ankle across the opposite thigh.

The hips, and the last instruction.

Learn more about Supta Kaptasana

Viparita Karani

3 min

Legs Up the Wall

Legs up the wall.

Three minutes that most people would keep even if they dropped the rest.

Learn more about Viparita Karani

Savasana

6 min

Corpse Pose

Flat, covered, timer set.

Six minutes out of twenty-five. Even in the short version the ending gets protected.

Learn more about Savasana

Phase 3 · Weeks 9 to 12

This practice is part of a program

It belongs to Something You Would Do Anyway, the third phase of the 12 Week Yoga Program for Chronic Stress. The program says how often to practise it, what comes before and after, and when to move on.

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Integration

Once or twice a week for as long as you like. Effects in the trials were still present three months after the programmes ended, and the people that happened to were the ones who kept something going.

The teacher behind this sequence

Gründer & Autor

Manish Rana

Gründer von Asanaverse.de. Manish schreibt über Yoga, Ayurveda und Meditation und verdankt seine tiefe Verbindung zum Yoga seinen indischen Wurzeln. Mit über 1000 Stunden Yoga Alliance Teacher Training gibt er sein Wissen an die Community weiter.

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Go deeper into the poses

Every asana in this practice has a page of its own. You will find alignment cues, what the shape actually works on, and the energetics behind it.

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Make it yours

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