From Overwhelmed to In Control: A 3-Pose Practice for Regaining Composure

When life feels overwhelming, it’s easy to feel like you’re losing control. Yoga provides a powerful practice for reclaiming your sense of composure from the inside out. This three-pose sequence helps you to ground your energy, calm your physiological response, and regain a sense of mastery over your inner state.
First, ground yourself and find your foundation in Balasana (Child’s Pose). When you feel overwhelmed, your energy can be scattered. This pose brings your awareness back into your body and into contact with the solidness of the earth beneath you. This simple act of grounding is the first step to feeling more in control.
Next, calm your system with Viparita Karani (Legs-Up-the-Wall). A feeling of being overwhelmed is often accompanied by a racing heart and shallow breath. This pose directly counteracts that by activating the parasympathetic nervous system. As your heart rate slows and your breath deepens, you regain control over your physiological state, which in turn calms your mind.
Finally, focus your mind with Paschimottanasana (Seated Forward Bend). This introspective posture requires a certain level of mindful attention. By focusing on the sensations of the stretch and the rhythm of your breath, you take control of your focus, pulling it away from overwhelming thoughts and anchoring it in the present moment. This builds the mental muscle of composure.