Yoga Stress Busters for the Holidays
3 Quick and Easy Yoga Tips for Energy, Calm and Clarity for the Holiday Season
Tis the season to get really stressed out! We tend to compress a year’s worth of entertaining, professional networking, cooking, baking, connecting with family and friends, extra school activities for kids, family traditions, shopping, and decorating all in one month. It’s a lot of activity and mental clutter akin to snow on the windshield.
All of this activity happens at a time of year when the lack of light in northern latitudes creates a loss of physical energy and mental clarity for many people. Yoga can be individualized and adapted to meet your needs whether it is energy, mental clarity, or calming influences.
Here are 3 quick yoga tools to help you moderate your energy and stress during the holidays:
- Breathe – Take 5 minutes to breathe deeply. As you inhale, try to feel your chest and belly expanding. As you exhale, pull the belly inward. Deep, smooth breathing is one of the quickest ways to shift distraction, fatigue, anxiety, stress, and the tendency to overindulge. It’s the invisible game changer and it can be adapted to what you need at any given moment. You can do it in bed before you get up, at your desk, standing in line, at a Christmas concert, or in bed at night.
To energize: Make your inhale and exhale equal in length. Pause after the inhale for 2 to 3 seconds. Example: Inhale 6 seconds, pause for 3 seconds, exhale for 6 seconds.
To calm down: Make your exhale at least 2 – 3 seconds longer than your inhalation. Example: Inhale 4 seconds, exhale 6 seconds.
- Move – Do a favorite yoga posture, first with 6 repetitions in and out of the posture, then stay in the posture for 6 full deep breaths.
To energize: Do Mountain Pose (Tadasana). Stand with your feet hip distance apart. On inhale, sweep your arms out to the sides and up as you raise your heels. Pause for 2 – 3 seconds after the inhale. On exhale, lower your arms and heels at the same time.
To calm down: Do Table to Child Pose (Cakravakasana). Kneel in a table position, placing hands on the floor below the shoulders. On exhale, lower forearms to the floor as you lower hips toward heels. On inhale, return to the table position. Make your exhale 2 – 3 seconds longer than inhale.
- Hit the Pause Button and Contemplate – Take a minute every hour or two where you just sit and do nothing. Put the electronics away. Just observe and feel. There are often a lot of society- and family-imposed thought patterns and obligations that creep in over the holidays. Becoming a witness to your own thoughts is helpful. Ask yourself what is most important for the holidays. What events, social gatherings, rituals and obligations reflect your most deeply held values and priorities? As you clarify and prioritize, it’s much easier to say “no” to what isn’t as important to you and your family and to say “yes” to what is deeply nourishing.
If you take time to move and breathe deeply as well as contemplate your highest priorities, it will be easier to stay grounded, be clear and calm, and act in integrity with what’s most important to you and your family. Turn on the windshield wipers several times daily with these quick and easy yoga practices.