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You can try these gentle yoga poses to help decrease anxiety. You and your child can do them together. Remember, yoga should not hurt. Some poses may not work for you as shown. If you have any questions, please email integrativehealth@email.chop.edu and a yoga therapist will reach out to you to offer some guidance within 48-72 hours.

Yoga postures

Easy pose

Benefit

• Be at rest and start to notice your breath.
• Stretches knees and ankles.

Instruction

• Sit down.
• Cross your legs in front of you.
• Place your hands gently on your knees with your palms facing down. 
• If you are comfortable here, go ahead and begin to trace circles in the sky with your nose. Do that about 3-5 times. Next, breathe in, touch your right ear to right shoulder, breathe out and touch your left ear to your left shoulder.

Butterfly pose

Benefit

• Stretches and relaxes thighs.
• Opens hips and increases flexibility.

Instruction

• Sit down.
• Place your hands on your knees.
• Uncross your legs and bring the bottoms of your feet together in the shape of a diamond.
• Relax and breathe.

Cat/cow

Benefit

• Stretches the back and neck.
• Creates a connection with breath and movement of the spine.
• Stretches the front of the torso and the neck.

Instruction

• Get up on your hands and knees.
• Breathe in as you gently arch your back, open your chest, drop your belly and gaze towards the sky. 
• Breathe out as you round your back and allow your head to drop down to look at floor. (Look like a hissing cat)

Child’s pose

Benefit

• This is a resting pose. Notice how your chest expands and feel it on your legs.
• Stretches knees, ankles and opens hips.

Instruction

• Come down to hands and knees.
• Spread your knees wide but keep your toes touching.
• Bring your forehead down to the ground with your arms reaching out in front of you.
• If this is too big of a stretch, you can rest your body over a pillow or allow your forehead to rest on a yoga block.

Rest pose

Benefit

• This is a resting pose. You can stay here for as long as you like. You may want to cover with a blanket to stay warm or roll a small towel underneath your knees.

Instruction

• Lay on your back. Rest your arms by your sides with your palms facing up. Feet can fall outwards.
• Close your eyes, and allow your body to relax.

Mudra for relaxation and restoration

Mudras are hand shapes that can be done while seated or lying down. They help direct energy in the body. Mudras will help you feel more relaxed. They can be held while doing some deep breathing for as long as feels good to you. It could be as short as 5 breaths or as long as 5 minutes or even longer if you want

Gesture of the earth

• Curl the pinky and ring fingers toward the palm with the thumbs on top.
• Extend the middle and index fingers straight out in a “V” shape.
• Reach out to each side and touch the tips of the middle and index fingers to the ground.
• Relax the shoulders and sit tall.

Gesture of the open heart

• Hold the hands in front of the heart with the palms facing each other and fingertips pointing upward.
• Interlace the fingers inward so that they slightly cross, with the right pointer finger closest to the heart.
• Stretch the thumbs down to touch at their tips to form a heart shape.
• Relax the shoulders and sit tall.

If you or your child continues to experience anxiety or stress, it is important that you call and speak with your healthcare provider. If you feel you or your child is in immediate danger, call 911 or go to your nearest emergency room.

For yoga videos while staying in the hospital, tune in to Channel 54.

Additional resources

• Integrative Tools for Sleep: Yoga
• Therapeutic Breathing Video Series
• Integrative Medicine - Primary Care Perspectives Podcast
• Deep Breathing Guide (video)

Visit chop.edu/IH-resources for more.