Yoga for Anxiety: Meditations and Practices for Calming the Body and Mind [NOOK Book]


Many of us face daily demands and overwhelming difficulties that cause seemingly uncontrollable feelings of anxiety and fear. When you feel this way, it's healing to calm yourself and to reclaim your sense of innate goodness and well-being. For centuries, yoga has offered a quiet retreat away from life's pressures and has enabled us to reconnect to our inner wisdom and peace.

Regular yoga practice has been proven to calm stress, enhance concentration, and reduce the symptoms of...

See more details below
Yoga for Anxiety: Meditations and Practices for Calming the Body and Mind

Available on NOOK devices and apps  
  • NOOK Devices
  • NOOK HD/HD+ Tablet
  • NOOK
  • NOOK Color
  • NOOK Tablet
  • Tablet/Phone
  • NOOK for Windows 8 Tablet
  • NOOK for iOS
  • NOOK for Android
  • NOOK Kids for iPad
  • PC/Mac
  • NOOK for Windows 8
  • NOOK for PC
  • NOOK for Mac
  • NOOK Study
  • NOOK for Web

Want a NOOK? Explore Now

NOOK Book (eBook)
$10.49 price
(Save 41%)$17.95 List Price


Many of us face daily demands and overwhelming difficulties that cause seemingly uncontrollable feelings of anxiety and fear. When you feel this way, it's healing to calm yourself and to reclaim your sense of innate goodness and well-being. For centuries, yoga has offered a quiet retreat away from life's pressures and has enabled us to reconnect to our inner wisdom and peace.

Regular yoga practice has been proven to calm stress, enhance concentration, and reduce the symptoms of anxiety. This book offers meditations, mindfulness practices, self-inquiry exercises, and yoga poses that soothe anxious feelings and develop mental clarity. Before long, you'll free yourself from the anxiety and fears that hold you back and learn to live with a more open heart and resilient mind. Just as yoga helps you feel more at home in your body, the mental and physical practices in Yoga for Anxiety help you increase your sense of contentment in life.

Read More Show Less

Product Details

  • ISBN-13: 9781608826070
  • Publisher: New Harbinger Publications
  • Publication date: 2/2/2010
  • Sold by: Barnes & Noble
  • Format: eBook
  • Pages: 232
  • Sales rank: 347,035
  • File size: 2 MB

Meet the Author

Mary NurrieStearns, LCSW, RYT, is a psychotherapist and yoga teacher with a counseling practice in Tulsa, OK. She is author of numerous articles on psycho-spiritual growth, coeditor of the book Soulful Living, coauthor of the book Yoga for Anxiety, and has produced DVDs on yoga for anxiety and emotional trauma. She leads transformational meditation and yoga retreats and teaches seminars across the United States.

Visit the NurrieStearns online at

Rick NurrieStearns, is a meditation teacher, coauthor of the book Yoga for Anxiety, and coeditor of Soulful Living. For ten years he was the publisher of Personal Transformation, a magazine focusing on psycho-spiritual growth. He has been immersed in consciousness studies and yoga practices for nearly four decades. In 2009 he survived a near-fatal airplane crash that resulted in chronic pain. He credits the practice of meditation with helping him navigate through extreme pain and the journey of recovery.

Visit the NurrieStearns online at

Read More Show Less

Table of Contents

Acknowledgments vii

Introduction 1

Chapter 1 Understanding Anxiety 5

Practice: Breathing Intentionally 25

Practice: Breathing Slowly 27

Practice: Belly Breathing 27

Chapter 2 How Thinking Makes You Anxious 29

Practice: What's Your Story of Identity? 36

Practice: Explore Your Story of Identity 37

Practice: Continue Exploring Your Story of Identity 41

Practice: Innocent Misunderstanding 41

Chapter 3 How Yoga Heals Anxiety 43

Practice: Simple Witnessing 45

Practice: Explore Your Potentiality 57

Practice: Listening to Inner Guidance 61

Practice: Remembering Unity Experiences 68

Practice: Explore Your Profound Connection Experiences 68

Practice: Wake-Up Calls 71

Practice: Your Precious Self 72

Chapter 4 A Deeper Look at Anxiety 75

Practice: Exploring Ignorance 78

Practice: Exploring Limited Self-Concept 79

Practice: Breaking Free 80

Practice: Know Your Attachments 82

Practice: Exploring Attachment to Certainty and Control 87

Practice: Exploring Aversions 93

Practice: Exploring the Fear of Death 95

Chapter 5 Practices for Calming Your Mind 101

Practice: Direct Your Awareness 107

Practice: Rigorous Shaking Movement 110

Practice: Identify and Imprint Mild Soothers 111

Practice: Discover Your Mantra 114

Practice: Using a Mantra on the Outbreath 115

Practice: Expressing Gratitude 115

Practice: Pratipaksa 119

Practice: Create a Sankalpa 120

Practice: Practice Your Sankalpa 121

Practice: Notice Stillness 123

Practice: Explore the Effects of Silence 124

Practice: Enjoy Silence125

Chapter 6 Practices for Comforting Your Body 131

Yoga Poses to Reduce Stress 139

Minibreak Pose 140

Minirest Pose 141

Forward-Folding Poses 142

Yoga Poses That Comfort 144

Comfort Pose to Reduce Emotional Upset 144

Restorative Pose for Emotional Fatigue 145

Nurturing, or Happy Baby, Pose 146

Heating-Yoga Flow 148

Bridge-Pose Flow 148

A Daily Yoga Practice for Anxiety: The Five Easy Poses 150

Easy Pose 1: Bridge Pose 150

Easy Pose 2: Upward-Stretched Legs 151

Easy Pose 3: Staff Pose 152

Easy Pose 4: Bound-Angle Pose 154

Easy Pose 5: Child's Pose 156

A Daily Practice: The Easy Poses plus Five Additional Poses 158

Easy Pose 1: Bridge Pose 158

Easy Pose 2: Upward-Stretched Legs 159

Easy Pose 3: Staff Pose 162

Easy Pose 4: Bound-Angle Pose 165

Easy Pose 2 (Repeated and Modified): Legs-Up-Wall Pose (Upward-Stretched Legs) 168

Breathing Practices 170

Breath or Energy (Prana) 170

Breath Retention 171

Alternate-Nostril Breathing 172

Cooling Penetration 174

Chapter 7 Meditation and Mindfulness for Anxiety 175

Practice: Basic Meditation Instructions 184

Chapter 8 Relieving Anxiety With Ethical Living 193

Practice: Stop the Violence in Your Inner World 196

Practice: Compassionate Conversation 198

Practice: Tell the Truth 201

Practice: Ask a Great Question 201

Practice: Inquire into the Data 202

Practice: Practice Nonstealing 203

Practice: Inquire into Hoarding 204

Practice: Cultivate Gratitude 205

Practice: Practice Contentment 206

Practice: Develop Your Personal Practice 207

Practice: Your Personal Practice of Surrender 208

Conclusion 211

References 215

Read More Show Less

Customer Reviews

Be the first to write a review
( 0 )
Rating Distribution

5 Star


4 Star


3 Star


2 Star


1 Star


Your Rating:

Your Name: Create a Pen Name or

Barnes & Review Rules

Our reader reviews allow you to share your comments on titles you liked, or didn't, with others. By submitting an online review, you are representing to Barnes & that all information contained in your review is original and accurate in all respects, and that the submission of such content by you and the posting of such content by Barnes & does not and will not violate the rights of any third party. Please follow the rules below to help ensure that your review can be posted.

Reviews by Our Customers Under the Age of 13

We highly value and respect everyone's opinion concerning the titles we offer. However, we cannot allow persons under the age of 13 to have accounts at or to post customer reviews. Please see our Terms of Use for more details.

What to exclude from your review:

Please do not write about reviews, commentary, or information posted on the product page. If you see any errors in the information on the product page, please send us an email.

Reviews should not contain any of the following:

  • - HTML tags, profanity, obscenities, vulgarities, or comments that defame anyone
  • - Time-sensitive information such as tour dates, signings, lectures, etc.
  • - Single-word reviews. Other people will read your review to discover why you liked or didn't like the title. Be descriptive.
  • - Comments focusing on the author or that may ruin the ending for others
  • - Phone numbers, addresses, URLs
  • - Pricing and availability information or alternative ordering information
  • - Advertisements or commercial solicitation


  • - By submitting a review, you grant to Barnes & and its sublicensees the royalty-free, perpetual, irrevocable right and license to use the review in accordance with the Barnes & Terms of Use.
  • - Barnes & reserves the right not to post any review -- particularly those that do not follow the terms and conditions of these Rules. Barnes & also reserves the right to remove any review at any time without notice.
  • - See Terms of Use for other conditions and disclaimers.
Search for Products You'd Like to Recommend

Recommend other products that relate to your review. Just search for them below and share!

Create a Pen Name

Your Pen Name is your unique identity on It will appear on the reviews you write and other website activities. Your Pen Name cannot be edited, changed or deleted once submitted.

Your Pen Name can be any combination of alphanumeric characters (plus - and _), and must be at least two characters long.

Continue Anonymously
Sort by: Showing all of 6 Customer Reviews
  • Posted March 29, 2010

    Excellent guide for relieving anxiety

    The NurrieStearns' have created a wonderful melding of mind, body and spirit in YOGA FOR ANXIETY. The explantaion of the neurobiolgy of stress and anxiety is thorough yet succinct and easily understood. Having that knowledge is a powerful tool in self acceptance and understanding for anyone with an anxiety disorder or who needs relief from life stressors. The case vignettes and practice sections invite insight, personal growth and healing. The practical, easy to follow instructions of calming mind and body call the reader into a peaceful mind and sense of well being, even for the yoga novice. This book will be a tremendous help to anone who reads it. Jackie Neel D.O., Psychiatrist

    1 out of 1 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Posted March 23, 2010

    Speaking Words of Wisdom

    Having a degree in nursing (BSN), I'm always pleasantly surprised to pick up a book that explains in laymans terms the body's physiological response to stress.
    Mary and Rick NurrieStearns easily communicate to the reader the 5 facets of anxiety and give us manageable ways to healing that anxiety by activating the relaxation response. They share their own personal struggles and triumphs over anxiety as well as 15 other personal stories throughout the book.
    We learn to become aware of and identify our anxiety producing thoughts. It is through simple practices and techniques -- self inquiring exercises, meditation, simple yoga poses and focused abdominal breathing that we begin to treat ourselves more lovingly and heal anxiety and suffering. As I turned the pages, I found Mary to be the readers biggest cheerleader. It's as if she's holding your hand with loving-kindness and through her tender words and compassion, you can't help but see your innate goodness within, feel connected and experience life as precious!

    1 out of 1 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Posted March 22, 2010

    Quieting the Noise of Anxiety. . .

    As a retired psychotherapist, I have read numerous books and articles about anxiety. This one offers a comprehensive approach to calming the body/mind. The breathing exercises and mindfulness techniques are clear and easy to follow. Ditto for the yoga poses, which are clearly demonstrated by a model.

    The authors have done an excellent job of explaining how thinking is often the root cause of anxiety, and offer several ways to counteract this negative spiral.

    In sharing their personal experiences with anxiety, Mary and Rick Nurrie Stearns demonstrate their understanding of the subject on both professional and personal levels. Their warmth and candor enhance what is already a fine book.

    1 out of 1 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Posted May 19, 2010

    I Also Recommend:

    Yoga for Anxiety is both a resource and a gift

    Yoga for Anxiety provides a wealth of information for both clinicians and clients who wish to learn about the physiology of anxiety and natural ways to reduce or releave anxiety. As a student of yoga and a therapist in private practice, I value a resource that provides empowering ways for people to achieve a reduction in their symptoms. The book provides interventions for anxiety on several levels with clear instructions for writing exercises, mindfulness practices, and the use of various yoga poses to address specific degrees of anxiety. I have recommended it to several patients and we are pleased with the results!

    I loved the organization of the book moving from understanding that promotes compassion for one's own suffering to practice that leads to a sense of personal empowerment. How lovely to read a book that is both a resource and a source of serenity and inner peace!

    Was this review helpful? Yes  No   Report this review
  • Posted May 6, 2010

    Yoga for Anxiety is a book that can change your life. This is definitely in your budget and it is the gift that keeps giving. Give it to someone you love and those you want to give the gift of better health and a better life.

    This book is not a how to do Yoga Book, per se. There are hunderds of books on different types of Yoga and how to do yoga. This book is a lovely source of knowledge for anyone who wishes to take care of their physical, mental and spiritual health. It is also for anyone who has experienced anxiety. It is written in a style of loving kindness and by Mary and Rick's examples it teaches you to have compassion and patience with yourself. This book teaches you valuable tools that anyone can use to put themselves in charge of anxiety forever. The idea is that you can take charge of anxiety without medication, or ingesting alcohol or other substances. If this appeals to you, then this is well worth your time and money. This book is for you.

    Rick and Mary have done extensive research into the latest findings of Neuroscience. They have explained it in easy to understand language, so you do not need to have a degree in science or biology to understand what is written in their book. A foundation key that Rick and Mary explain is that scientists have found, that the action of repeated firings of neurons changes the wiring of the brain. This simply means you can change your mental wiring by what you think, and how often you think it. This is crucial in understanding what Mary and Rick are teaching in this book. They explain that through the repetition of practice of Yoga techniques, and verbal mantra, the brain has the capacity to incorporate these into a healthy response style for responding to stress and anxiety.

    Mary and Rick explain how anxiety, phobia and trauma are related to irrational fears. They also help us look at the by product which can take control of our lives which are the needs for certainty and safety. They teach us to analyze our needs for safety. While taking steps to help us feel safer, they offers tools to build up a tolerance for uncertainty as we know life does not offer any of us absolutes.

    Mary and Rick introduce meditation, breathe work, silent retreats and yoga practices that anyone can learn and perform in their own home. Some poses can be utilized in your work environment to help you free your body of anxiety. This book is truly a gift of love to humanity.

    I am a practicing psychologist who has been doing therapy with clients since 1988. While I have taught individuals self relaxation, I see this book offering a compulation of tools that are interconnected and that are self healing. This book offers a holistic approach of incorporating tools for a life style change that will result in a new approach to anxiet, as well as dealing with ones own identity and ealy programing. I am also a certified yoga instructor and find these poses safe and ones that can be self taught.

    I would highly recomment this book to clients, students, family and friends. THis is the best medicine yet. It does not require ingesting a pill or other substances. IT requires a small amount of time and some self discipline, like brushing ones teeth. Pretty soon, you just do it, and you do not think about it. It just is!

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted April 15, 2010

    No text was provided for this review.

Sort by: Showing all of 6 Customer Reviews

If you find inappropriate content, please report it to Barnes & Noble
Why is this product inappropriate?
Comments (optional)