2022 is almost gone. For many of us, this past year has been a challenge, making the task of letting go of negativity necessary in the new year.
Roll out your yoga mat and perform these 5 movements to release stress and tension and help you ease into the new year.
Standing Forward Bend
- 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. Relax the muscles in your head and neck.
- Hold the pose for 3 deep breaths.
Bound Angle
- Lie down on your back, with your legs extended in front of you and your arms at your sides. Spread the fingers wide with the palms face up toward the ceiling.
- Bend your knees and bring the bottoms of your feet together. Allow gravity to let the legs fall open.
- Adjust the legs to your comfort level. Use yoga blocks under the knees for added support.
- Relax your upper body and allow your body to become one with into the mat. Remain in the pose from one to five minutes, depending on your level of comfort.
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.
Upward Dog
- Come to plank or push up position on the floor. Lower down half way then, as you shift your weight on the tops of your feet, begin to push your torso up. Press your shoulders down away from your ears while pushing your chest forward. Push the palms of your hands down with your fingers spread wide for added balance.
- Keep the neck long and look up towards the sky. Squeeze the butt muscles and, with the thighs on the floor, press the legs firmly in the floor.
- Hold the pose for 4 or 5 breaths. To release the pose, relax the lower body and lower the torso down to the floor.
Child’s Pose
- Kneel to the floor with your heels under your buttocks and your knees wide.
- Bend your torso forward so that your stomach and chest are resting on your thighs. Place your forehead as close to the floor as possible.
- Stretch the arms outward.
- Relax the shoulders and arms.
- Relax and breathe.
