Yoga is an excellent way to increase your flexibility, build and tone the muscles and improve balance. But just as important are yoga’s benefits to the mind and spirit.
If you’re overwhelmed and stressed by the hustle and bustle of the holidays, give these calming yet mood-boosting poses a try.
Wide legged forward fold
- Stand tall with your feet wide apart.
- Take a deep breath in, then exhale as you bend forward from the hips.
- Reach for your knees, shins, toes or floor.
- Aim to touch the crown of your head on the floor between your hands.
- Shake your head “yes” and “no” to relax the muscles in your head and neck.
- Hold the pose for 10 deep breaths.
Downward dog
- Kneel on your hands and knees with your hands beneath your shoulders and your knees directly beneath your hips. Your hands should be spread wide apart. Your feet should be flat and hip width apart.
- Inhale as you lift your body up, keeping your shoulders back and pushing backwards into your hips. Push your buttocks upwards. Keep your heels down as much as possible. Keep your knees bent as needed, ultimately straightening the legs and bringing the chest to the thighs. Lift one foot then another back and forward (peddling to get the effect of the feet being flat, which is the goal). You are forming a V with your body.
- Exhale relaxing slowly lowering the body, relaxing the arms and legs.
Cobra pose
- Lie down on your belly facing the floor. Press your hands on the floor under your shoulders with the tops of your feet on the floor. Keep the elbows back and close to your body. Press the lower body firmly into the floor.
- Inhale and begin to straighten the arms to lift the chest up. Keep the lower body pressing firmly into the floor.
- Press the shoulder blades together while lifting the ribs up. Lift through the top of the chest. Feel a slight backbend throughout the spine. Keep the neck long and your shoulders away from your ears. Fix your gaze forward.
- Hold for 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.
Forward fold
- Stand tall with your feet hip-width apart.
- Take a deep breath in, then exhale as you bend forward from the hips.
- Reach for your knees, shins, toes or floor.
- Aim to press your chest against your thighs.
- Shake your head “yes” and “no” to relax the muscles in your head and neck.
- Hold the pose for 10 deep breaths.
Legs up the wall
- Perform this pose near a wall. Lie on your back.
- Raise the legs up and lie the back of your legs flat against the wall. Position your buttocks as close to the wall as possible.
- Lay the arms along the sides of the body.
- Relax and breathe deeply for 5-20 minutes.
