Ange Knight Yoga

Try the sequence and tell me: which one did your body respond to most? 1, 2, 3, 4, or 5? 👇

If you are a woman who feels like everything will fall apart the moment you stop, you don’t need more energy. You just need a way to put the day down.

Your energy follows your attention. Here is the deeper why behind the sequence:

1️⃣ Wipe the Mental Screen (3-4x)

- Why it works: This creates light bilateral tracking. It physically pulls your brain out of the mental rumination loop and down-regulates your fight-or-flight response.

2️⃣ Sweep the Day Away (3x per limb)

- Why it works: Tactile sweeping acts as a boundary-setting mechanism for your nervous system. It sends a clear signal to your brain: the work is done, the day is over.

3️⃣ Tense & Release Arms (1 round)

- Why it works: Progressive muscle relaxation shortcuts systemic tension. By intentionally spiking the tension and releasing it, you force the muscle fibers into a state of deep, involuntary relaxation.

4️⃣ Lower Body Tense & Release (1 round)

- Why it works: The large muscles of the lower body hold onto structural stress and survival energy (the urge to run or fight). Discharging this tension tells your primal brain that you are safe to ground and drop your weight.

5️⃣ Sweeping Cleansing Hum (4 minutes)

- Why it works: The sweeping humming slows your heart rate, increases heart rate variability (HRV), and transitions your body entirely into the parasympathetic “rest and digest” state. Save this for tonight when you’re ready to transition from “doing” to “being.” 🤍

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3 simple ways to take your mind off the hamster wheel of stress and stop overthinking:

🌬️ Extended Exhale:

Inhale through your nose for 3 seconds, pause for 2, exhale with a soft sigh for 6 seconds, and pause for
Lengthening your exhale instantly signals your brain that it is safe to down-regulate, pulling you out of a repetitive overthinking.

2. ✨ Prana Shakti Variation (2 mins): Use fluid, intentional movements to sweep stuck mental static and stabilise your energy field. This drops you out of an overactive mind and firmly grounds you back into the power of the solar plexus.

3. 🌬️ Hack your biology with a progressive exhale.

➔ Inhale 1 | Exhale 1
➔ Inhale 1 | Exhale 2
➔ Inhale 1 | Exhale 3

Your nervous system responds directly to the rhythm of your breath. While inhales act like the gas pedal, exhales act like the brakes.

By stepping up your exhale from 1 beat to 3 beats, you are manually triggering a slow down in heart rate and lowering stress hormones. It’s a literal step-down ladder for anxiety.

Try 3 rounds of this sequence and notice how your shoulders drop. 🤍

Follow Angela Knight - Calm Buddhi Yoga for more tips on how to integrate yoga for real life.

💛 If you’d like to start practicing yoga as a way of life, comment BUDDHI and I’ll send you the details to my free masterclass.