InnerYoga for Reducing Stress and Anxiety PM Video
InnerYoga for Reducing Stress and Anxiety PM

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InnerYoga for Reducing Stress and Anxiety PM

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This deeply nourishing and relaxing practice with Dina Amsterdam is ideal when you feel depleted after a stressful day of work or during a difficult time of anxiety and/ or exhaustion. The sequence, a combination of mindfulness, breathing, Yin yoga, and restorative yoga will invite you to gently yet profoundly open, unwind and soothe your body and mind. The poses will stimulate energy meridians that, according to Chinese Medicine, support the release of stress and anxiety and promote ease and greater well-being. The practice will reduce sympathetic nervous system activity (fight or flight) and support you in getting a good night's sleep. When practiced regularly you may find you have a greater capacity to soak in and savor the nourishment that is always present within and around each of us.


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michellegr, posted on October 10, 2016

super frustrating as the video continues to freeze every few minutes despite the fact that my computer is up to date with all streaming. This is becoming an increasingly common experience with Gaia videos. Please help!

KristenL@Gaia, posted on October 11, 2016


Thank you for taking the time to comment. We're so sorry that you're having trouble watching! One of our community relations team members will reach out to you directly to get a few details and help out.


Nzend, posted on August 8, 2016

Thank you. A perfect treat to myself after a very emotionally intense day.

nettlefairy, posted on August 3, 2016

I feel great after doing this practice. I couldn't get into some of the poses but I just went as deeply as my body would allow. Thank you. Very gentle and relaxing. x

BlissAngel, posted on July 14, 2016

I always come back to this practice at night or after a stressful day! Thank you :)

milosarah, posted on July 10, 2016

I liked this practice because it's the first time I really understood how yin yoga works, but the instructions for some poses were too vague and there were not any modifications given for example if half saddle tweaks the knees. The instructions assumed a certain level of flexibility and felt exclusionary for someone not there yet. This is not really for beginners.

KristenL@Gaia, posted on July 11, 2016


Thank you for commenting! I'm sorry to hear that the class didn't work out quite right for you, we appreciate your feedback. Here is a link to more yin videos to explore:

Please send us a note to if you have any other questions! Thanks for being a member of the Gaia community!

oxaraya11, posted on March 28, 2016

That was absolutely wonderful...I dropped into a deep, sacred awareness. Lovely

Tamela, posted on March 7, 2016

On the half saddle, is there a work around for those of us who cannot do that pose...not even a little bit? Not even sure what an the alternative would be. My knee and hip do not allow that. If I get the one foot next to my hip, then I cannot even put the other leg up into a bent knee, let alone lie back.
This is marked as Beginner-1 class, Yin Restorative. Tell that to my body.
I love some of your other Yin Beginner classes. I think this one was miss labeled.

renate.flynn, posted on August 28, 2016

I very much agree with all that you said. This was a challenging Yin class for me, too.

Cami13, posted on March 3, 2016

Lovely video but not for beginners.

renate.flynn, posted on August 28, 2016

Definitely agree

polly_w, posted on February 9, 2016

Lovely class.. think this is one I'll come back to time and time and again. Would love more Yin/restorative classes to do to help with insomnia.

SuzannaB@Gaia, posted on February 9, 2016

Thank you for commenting! You can also find other yin yoga practices on Gaia here:

All the best,

tracep, posted on November 15, 2015

A very beautiful the references to the melodic symphony, loving kindness and the Light. Divine keys are present HERE ;)

nicolesgomes, posted on September 9, 2015

Very disappointing video , certainly not a beginner video.

Faisca, posted on August 22, 2015

Thank you Dina :) I love this practice!

neli, posted on August 5, 2015

Thank you Dina!

martisure, posted on July 26, 2015

..and now I am ready to go to sleep, peaceful and relaxed. Thank you DIna, i really needed it.

jenniferallen888, posted on June 9, 2015

I loved this class - feel very warm and open and definitely ready to sleep deeply now thanks to the meditative pace. Perfect for just before bed or when you need to calm down after a stressful day/experience. Thankyou!

celiaa07, posted on May 15, 2015

This class was incredible, the poses were perfect and the release I now feel is just amazing. I found the volume to be fine and the props needed are stated at the beginning of the class. The instruction and information provided was great.

dale.c.thompson, posted on January 26, 2015

This was a delicious practice, and I appreciate the instructor for helping me to create more openness in my body (emotionally and physically). Like many others here, I didn't feel this was a practice meant for a "beginner," and I had to modify a handful of the poses. Overall though, this was a truly delicious, restorative practice.

sbmusic4u, posted on January 15, 2015

I could not get the volume to be above a whisper.

helena.spears, posted on January 12, 2015

specifically on where to hold my head, I have a very fussy neck and I spent almost the whole pose trying to find a position that wouldn't cause me pain. I did end up maintaining the side bend, but moving my head around to reduce the stain. unfortunately I had some difficulties with this video streaming, so I missed out on the last 15 min. the drawbacks of living a little more rural is that the internet isn't as great as what you pay for.

mcgarryu, posted on December 10, 2014

This was a challenging practice for me. I appreciated the visuals but probably needed more of a meditative video than this one. Description doesn't say anything about props, you need bolster, strap, and a blanket. Her voice is very soothing but I would certainly not consider this a beginner's video, half saddle and dragonfly twist are difficult for me still after years of yoga. I did feel my heart center physically lighter at the end, if not emotionally.

mph1974, posted on November 7, 2014

The half saddle was very difficult for me, and I was worried that it was going to hurt my knees. Unfortunately you gave no other option.. Disapointed to be honest...

mph1974, posted on November 7, 2014

this is labelled as a beginner video... its not... and it shouldnt be labeled thus.

mph1974, posted on November 7, 2014

this is labelled as a beginner video... its not... and it shouldnt be labeled thus.

davedeee, posted on November 3, 2014

Wow. Precisely what I needed to today.


msheldon93, posted on October 12, 2014

I was feeling rather sluggish mentally and physically prior to this beautiful practice. It is very deep and at a relaxed pace that really lets you sink in and soak up all kinds of new energy. Thank you so much for this!

energiayoga, posted on August 21, 2014

Simply Wonderful.

EUNICEA, posted on August 20, 2014

Enter a comment for this videos amazing amazing soooo amazing Thank you

CheriElizabeth, posted on April 7, 2014

This was exactly what I needed today. thank you so much!

LisetteBreukink, posted on November 1, 2013

wow, that was pure bliss, did the session with some lighted candles and a few props en slept 8 hours in a row without waking up. Also this golden sunlight is still with me. also the mind got so quiet, I could sit and meditate for 20 minutes, while normally I have to put effort to do this. In the end of the session I felt a slight trembling, not cold, not big, more a kind of shiver, very pleasant. What could this be?

jesska077, posted on October 18, 2013

Dina--I started out with your meditation video Relaxing Towards Inner Bliss. After a few nights of that meditation (sometimes twice a night) during a very stressful period in my life, I was drawn to see what other videos you might have. Tonight, after a long day of travel and tradeshow setup, I did the Inner Yoga for Reducing Stress & Anxiety (PM) The warmth I feel in my body after each pose is indescribable. I laughed a few times and cried a few times just luxuriating in the release of the stress and tension I've been carrying for the past few weeks. I can't thank you enough. Namaste -Jessica

dinaamsterdam, posted on September 13, 2013

@yogajules Great quesiton. It isn't important for the knee to touch the floor. And you don't need to lie back all the way. What is important is that you feel the pose in your quad as a nice ache. Once you feel the ache there is no need to go any further. I hope that helps. Warmly, Dina

martisure, posted on July 26, 2015

I was wondering too about an easier approach to the half saddle...doing it fully is very hard for me!

dinaamsterdam, posted on September 13, 2013

@vavava That is a great suggestion. My new video coming out September 20th and one for the Immune System after that are more accessible. I will create some Yin & InnerYoga videos in the future with modifications for some of the poses here. One suggestion - in dragonfly you can bend one knee, bringing the heel to the groin. That makes it much easier ;-). Warmest, Dina

dinaamsterdam, posted on September 13, 2013

@freerangepiglings Hi! In dragonfly pose allow your legs to relax. If you feel like it is too intense you can put the corner of a blanket under each knee. Let me know if you have any more questions. I finally realized I could respond on here. lol!!! Warmest, Dina

dorrieditton, posted on July 17, 2013

Dina,Thanks so much for the guide into deep relaxation.Such fine visualizations!

sunnylion, posted on July 9, 2013

I really loved this practice. I especially liked the visualizing of the cocoon with the golden light/prana surrounding me. Wonderful, Dina, thank you for sharing. Namaste

freerangepiglings, posted on March 8, 2013

I just did this class this afternoon and I enjoyed it and found it deeply relaxing (which was precisely what I needed). The only thing I was unsure about was whether, in the Dragonfly pose, I was supposed to be pulling up through my knees and actively flexing my ankles to keep my legs active, or just letting them relax.

vavava, posted on February 3, 2013

Hi diana, i really enjoy your videos, but if i can make a suggestion, please don,t forget that some of us are unfortunatelly not so flexible! Could you also give us some advice on how to take up the pose in a light mode ? Thanks

boyce, posted on October 28, 2012

Wanderful. Dina is my favourite, quides from the heart.
Thanks for this lovely video which is one of my favorites

yogajules, posted on May 12, 2012

I really enjoyed this practice! I was wondering if there were ways to modify the first pose (bending one knee to the butt while the other is bent pointing up)? I wasn't sure if it was more important the knee be fully bent or touching the floor, or if laying back as far as possible was the priority. I'm still not quite flexible enough yet to do all 3!

angieangle15, posted on May 3, 2012

Wonderful. Very relaxing!

taizack, posted on April 2, 2012

i havent been able to sleep for weeks, and last night i did your class and i had the most vivid dreams i have had in a long time. i really didnt want to get out of bed this morning i just wanted to sleep in. Thank you so much this video has really helped me.

dinaamsterdam, posted on March 8, 2012

You can definitely do this first thing in the morning. It will invite ou to be deeply present for your day and leave you feeling quite supple. There is a video coming soon specifically designed to reduce stress and anxiety in the AM. It includes some active practice as well to get the blood flowing through the musculature. Enjoy ;))))!

striker, posted on March 4, 2012

Thank you Dina for this wonderful video. I am suffering from high level of anxiety from last 3-4 years. This video has really helped me a lot. I have one query here can I try this yoga in the morning before i Begin my day ?
Thanks in advance

bettycrocker1, posted on January 30, 2012

Thank you Dina for this nourishing practice. I have suffered with anxiety my entire adult life, and nothing has helped me regain my calm and center like your teaching. This particular practice is perfect at the end of a busy day, and I have also used it to begin my day with a sense of ease. Your teachings continue to inspire me....thank you again & again...

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