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Lesson Four - Nurture Your Own Healing

Lesson #



Self Paced


In the last lesson we learned about the pressure points in the body that create energy and allow us to release anxiety. In this lesson you will learn yoga poses that nurture and heal the body, to outclass anxiety.

Yoga Poses

Yoga is designed to bring harmony between the mind, body and soul. In the previous lesson it has been touched upon that anxiety (flight/fight/freeze) also known as fear is an imbalance in the body, mind, and soul. The science of yoga is designed specifically to balance the mind, body and soul. As acupressures have specific points in the body to release anxiety, yoga also provides specific poses to release anxiety and stress from the body. Here we will address three yoga poses for releasing anxiety. The poses are ease pose, child pose, and seated forward pose.

Activity - Poses - Please find an illustrated chart of these poses in the course material and download for your guide. Each pose will be covered here.

Ease Pose

Ease pose (Sukhasana), allows for the spin to lengthen and the hips to open, bringing calmness to the body. This calmness allows for the release of anxiety, and reduces mental and physical exhaustion.

Start by sitting down with your spine straight and legs extended in front of you. Then bend your knees and bring your left foot under your right knee and your right foot under your left knee. Keep the palms of your hands on your knees. Align your head, neck and spine. Allow your eyes to gaze forward and pay attention to your breathing. Then allow yourself to stay in this position for 60 seconds or so and then change the crossed legs.

Child's Pose

Child’s pose (Balasana) is beneficial for the lymphatic system and nervous system. It will calm your mind and release stress. It stretches your thighs, hips and ankles. It relieves neck and back pain, areas in the body where we hold stress from anxiety.

Start by kneeling down and sitting on your heels, then bend forward until your chest touches your thighs. Extend your arms out in front of you, allowing your head to rest on the flower. Relax, and release any tension you may feel, you may even want to roll your forehead back and forth on the floor. Hold this position for as long as you can and breathe deeply.

Seated/Standing Forward Bend

Seated forward bend (Paschimottanasana) or Standing forward bend (Uttanasana) will relieve mild depression and stress. It will calm your brain and stimulate your kidneys and liver. It will also strengthen your knees and stretch your hips, calves and hamstring.

Start by sitting down with your feet extended in front of you. Now bend forward until your stomach touches your thighs. You may not be able to get there and that is alright, go as far as your body will allow (encourage yourself in your mind's eye to release any unwanted tension, or uptightness. The more you do this and allow the body to open the closer you will get your chest to your thighs. Hold your feet with your hands for 30 seconds.

Stand straight and allow yourself to bend forward. Stretch your body allowing yourself to touch your palms on the ground. Straighten your legs for deeper stretch and hold this pose for three to four deep breaths.


In this lesson you learned another empowering way to outclass anxiety. The science of yoga is designed specifically to balance the mind, body and soul and you now know that anxiety is an out of balance experience taking place within you. In order to be effective with these poses is the ability to allow yourself to relax and release into the pose. The more you let go, and allow the more limber you will become and the better you will feel. Positive self talk, visualizing seeing the tightness released from the body will open you up and make space for your body to move into the pose with ease. Now you have four empowering strategies to outclass anxiety. The next strategy to cover is hydration to eliminate toxins from the body.

Yoga poses to nurture and heal the body
Hydration to eliminate toxins to promote clarity of mind
Mantras to speak kindly to yourself

Metaphysics, which is the connection between our outer world and our inner world will also be covered.

Your Instructor

Amber Williams

Yoga is not a religion. It is a science, a science of well-being, a science of youthfulness, a science of integrating the mind, body, and soul. - Amit Ray

Amber Williams
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