A 35-minute intermediate Iyengar Yoga practice designed to help calm an anxious mind by first addressing the body. Through a dynamic sequence of standing poses and inversions, you'll redirect excess nervous energy into purposeful movement, creating the conditions for greater steadiness, clarity, and ease.

Not every yoga practice for anxiety is deeply restorative. Sometimes the body needs to move before the mind can settle. This sequence embraces that principle, using active asanas to help release accumulated tension before inviting a quieter state of awareness.

Continue your practice inside Po Online where we build on these foundations with structured classes, progressions, and deeper study.

About This Practice

Anxiety often brings a sense of restlessness—both mentally and physically. While restorative yoga can be incredibly valuable, there are times when the nervous system benefits from first having an outlet for its excess energy.

This intermediate practice channels that energy through deliberate movement, requiring focus, coordination, and presence. As attention shifts toward the work of the poses, many students notice the mental chatter beginning to soften and the body feeling more grounded.

Several inversions are included as part of the sequence, reflecting the important role they play in the Iyengar Yoga method. Together with the standing poses, they create a practice that is both energizing and deeply settling.

What You'll Practice

• Standing poses to channel nervous energy

• Intermediate Iyengar Yoga inversions

• Building focus and concentration

• Improving balance and coordination

• Releasing physical tension

• Developing steadiness through active movement

• Cultivating a calmer, more settled mind

When to Use This Practice

• When feeling anxious or overwhelmed

• When the mind feels busy or restless

• During periods of heightened stress

• When restorative practices feel difficult to settle into

• When you need to redirect excess nervous energy

Who This Is For

• Students experiencing stress or anxiety

• Intermediate Iyengar Yoga practitioners

• Students comfortable with inversions

• Anyone looking for an active approach to calming the mind

• Practitioners seeking greater mental focus and resilience

Frequently Asked Questions

Why use an active yoga practice for anxiety?

For some students, active movement provides an effective way to redirect excess nervous energy before transitioning into a calmer mental state. Rather than suppressing restlessness, the practice gives it a constructive outlet.

Why are inversions included in this sequence?

Inversions are an important part of the Iyengar Yoga method. When practiced appropriately, they encourage concentration, steadiness, and a shift in perspective that many students find deeply calming.

Is this a restorative yoga class?

No. This practice is intentionally active. Instead of focusing on long supported poses, it uses movement and engagement to help settle the nervous system.

Is this practice suitable for beginners?

This is an intermediate-level class. Students should be comfortable with foundational Iyengar Yoga principles and have experience with inversions before attempting the sequence.

Can yoga really help manage feelings of anxiety?

Many students find that yoga supports emotional well-being by improving body awareness, concentration, and breath while providing healthy ways to respond to stress. Individual experiences will vary, and yoga can be one part of a broader approach to well-being.

Why does movement sometimes help quiet the mind?

Directing attention toward purposeful physical actions can interrupt cycles of mental overactivity. As concentration deepens, many students experience greater clarity, steadiness, and a sense of grounded presence.

Continue Your Practice

If you enjoyed this class, you can continue your practice across the Studio Po ecosystem:

• Practice in-person at Po Toronto

• Explore full-length classes inside Po Online

• Read reflections and insights on Stephanie’s Blog