Overstimulated? This Yoga Practice Can Help You Calm Down.

Feeling overstimulated can take you out of your body and trap you in your head. Whether you’re dealing with racing thoughts or feeling as if there is far too much going on around you, slowing your breath and combining that with movement can help you release that unwanted energy, ease tension, and return to a more balanced state.

This grounding yoga practice melds breathwork and mindful transitions between poses to help you move through and past sensory overload. From this moment forward, you’ll begin to let things go more easily.

Yoga for When You’re Feeling Overstimulated

You’ll need a block or block-like prop (a small stack of books or firm cushions) for this practice.

Constructive Rest

Begin on your back, with your knees bent and your feet flat on your mat. Rest your knees together with your feet mat-width apart and your palms facing upward in Constructive Rest.

Stay here for 2 minutes.

Windshield Wipers

When you’re ready, begin to slowly windshield wiper your knees from side to side, both legs falling to the left, then right,and back again. Repeat this pattern of movement at least 3 times.

Supported Waterfall

Guide your legs back to center and grab a block. Lift your hips and slide the prop beneath your sacrum. Send your feet and arms up toward the sky in Supported Waterfall Pose. Pause here for 1 cycle of breath.

Now, shake your limbs—your hands, arms, feet, and legs. The faster you move, the more of that overstimulated energy you’ll be free to release.

Shake things out for 30 seconds before pausing, holding your inhalation, and then exhaling. Slowly release your legs and arms back to your mat.

Boat Pose

Lift your hips, remove the block, and lower yourself to the mat. Bring your hands to the backs of your thighs as you hug your knees toward your chest. Begin to rock up and down the length of your spine, propelling yourself into Boat Pose with your legs lifted and your arms reaching forward. Your hands can stay on the backs of your thighs or you can reach them forward.

Keep your knees bent or, if you’d like, extend your legs straight. Stay here for 2 cycles of breath.

Cow Pose

Cross your legs and rock forward into hands and knees. Inhale as you lower your belly, lift your chin and chest, and arch your back in Cow Pose.

Cat Pose

Exhale as you round your back and tuck your chin in Cat Pose.

Repeat this pattern of movement 4 times with the pace of your own breath.

Downward-Facing Dog

When your ready, step back into Downward-Facing Dog. Breathe here as long as you like.

Standing Forward Bend

Walk your hands back toward your feet to find yourself in Standing Forward Bend.

Halfway Lift

Inhale as you lift halfway. Exhale as you fold forward again.

Mountain Pose

Inhale your arms up toward the sky, and with an exhalation bring your hands together and slowly lower them to heart center.

Tree Pose

Ground into your right foot, bend your left knee, and land your left foot on your ankle, calf, or thigh in Tree Pose.

Stay here for 4 cycles of breath.

Warrior 3

Guide your left knee straight ahead and take a big step forward into Warrior 3. So land your left foot and reach your right leg straight behind you. Keep your right foot flexed as if you’re pressing it into the wall behind you. Send your arms back along your sides as your front body leans forward parallel to the mat.

Stay here for 1 breath.

High Lunge

Reach your arms forward and gently land your back toes. Bend into your front knee arm raise your arms in High Lunge.

Stay here for 1 breath.

Warrior 2

Open to Warrior 2. Pivot your back foot so its parallel with the short edge of your mat, bend deeper into your front knee, and bring your arms parallel to the mat. Take your gaze over your front fingers.

Reverse Warrior

Exhale as you flip your front palm, reach your front arm over, up, and back, landing your back palm on your back thigh in Reverse Warrior.

Triangle Pose

As you straighten your front leg, reach your front arm forward and down. At the same time, sweep your back arm toward the sky in Triangle Pose.

Stay here for 2 cycles of breath.

When you’re ready, move through Warrior 2, Reverse Warrior, Triangle one more time. Stay in Triangle for 1 breath before moving back to Warrior 2 and Reverse Warrior.

Half Moon

This time, when you shift forward onto your grounded front foot, push off of your back foot, reach your front hand toward the ground or a block and your back hand to the sky, and open into Half Moon.

Chair Pose

Take a big step back and return to Warrior 2. Windmill your hands to your sides and step your back foot alongside your front foot in Chair Pose. Place your hands on your thighs and inhale into a Cow-like posture, arching your back and lifting your chest.

Exhale to Cat Pose, rounding your back and tucking your chin.

Repeat this pattern of movement 3 times with the pace of your own breath.

Half Breath of Joy

Bring your arms toward the sky. Take a deep breath in and hold it.

Exhale as you lean forward and throw your arms back behind you. Repeat 3 times, shaking your arms out as you release your exhalation.

Come into Mountain Pose. Repeat Tree Pose through Half Breath of Joy on the opposite side.

Closing

When you’re ready, shake it out a final time. Finish in Mountain Pose, with one hand son the heart and one on the belly. Stay here for as long as you’d like.