Video on Demand Collection - 6 Month Access

Yoga for Anxiety & Stressful Times Video-on-Demand Series
With Mary Hilliker, E-RYT 500, C-IAYT, Viniyoga Teacher and Yoga Therapist
Yoga Practices To Reduce And Manage High Stress And Anxiety
Bonus practices for Better Sleep

Learn to soothe the stress response in your body, calm your mind and get back to center during anxious and stressful times.

Progressively explore over 4 classes different yoga postures, breath patterns in the postures, guided relaxation, breathing practices and intentions that are helpful for setting your stress and anxiety thermostat to “chill”. Learn and practice how to become more awareness of your inner landscape and early signs of the stress response and anxiety. Become more aware of the specific yoga tools that work for you.

Class 1: Learn a Hold and Let Go pattern of breathing that is helpful for stress and anxiety. Simple and familiar postures are emphasized. Learn a Tense and Release method of relaxation. We use trees as a symbol of rootedness and adaptability.

Class 2: Learn another breathing technique, Inhale in 2 parts or Krama Inhale, paired in the practice with lengthening Exhale, as another breathing pattern that is helpful for stress and anxiety. Tense and Release We revisit the Tense and Release method of relaxation. Mountains are used as a symbol of groundedness and stability.

Class 3: We revisit the Hold and Let Go pattern of breathing, add some new postures and contra-lateral adaptations to build to the soothing breathing technique of Alternate Nostril Ex. Rocks are used as a symbol of stability and gradual change.

Class 4: We continue the Hold and Let Go pattern of breathing, add new postures and contra-lateral adaptations to build to Candra Bhedana, a helpful breathing technique for anxiety and high stress. We explore sources of inspiration to help connect to our own inner sense of strength and faith during stressful times.

Lecture on How Yoga Impacts Anxiety and High Stress
Short Yoga Practice for Anxious and Stressful Times
Stress & Anxiety Reduction Practices
Short Sleep Practices

Continuing education for yoga teachers registered with Yoga Alliance.

Mary Hilliker

Mary’s intention is to meet you where you are and to help you move and change from that starting point. Her class series, workshops, and retreats highlight yoga tools and practices that help you gain self-sufficiency and independence in your home practice.  Her Yoga Therapy practice and Yoga Therapy groups focuses on healing and recovery from injury, surgery and illness, pain management, stress and anxiety management, and trauma recovery.

“Whether you want to condition your body, reduce pain, de-stress, sleep better, reduce anxiety, adopt a healthier lifestyle habit or strive to reach your full potential, I’m ready to help you apply the yoga tools that you are relevant for your life.”

Mary has been a yoga practitioner for 32 years and a teacher for 23 years. She holds certifications as a 200 hr. level Hatha yoga teacher, 500 hr. Viniyoga teacher, and Viniyoga Therapist.  She is a Certified Yoga Therapist with the International Association of Yoga Therapists and past Curriculum Coordinator and Faculty with the American Viniyoga Institute’s Yoga Therapist Training.  Locally, Mary coordinates and is the lead teacher for the 200 hr. and 300 hr. River Flow Yoga Teacher Trainings.

Her 30 year career as a registered dietitian/nutritionist and health educator in public health, nutrition, and chronic disease prevention, inform her yoga teaching and individualized Yoga Therapy.


$29.99 for 6 month access


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Do you need help with how to adapt the practices for you?  Contact Mary at

Are you a Registered Yoga Teacher who is doing the course for continuing education?  Contact Mary Hilliker at for a certificate once you complete the course.