The 2016 holiday season is here. Soon, the stresses of meal planning, gift buying, house cleaning, and party planning will threaten to steal the joy from the season.
The practice of yoga is important not just in physical health, but in mental wellbeing. The practice of yoga aids in the training of the mind to overcome obstacles, provide peace, and cultivate mindfulness.
SLM spoke with Yoga Six’s Ana Llewellyn about six simple yoga poses you can practice at your desk or in your kitchen to be calm and present this holiday season.
Photo courtesy of Yoga Six
Three-Part Breath
The three-part breath is the simplest practice to incorporate in your daily life. By placing one hand on your chest and one hand on your stomach, then breathing intentionally into the stomach, ribs, and chest, you activate the parasympathetic nervous system. This tells your body it is time to calm down. Gently exhale through your nose in the opposite order, emptying your chest first, then your ribs, and finally your lower abdomen. Repeat 10–20 times.
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Photo courtesy of Yoga Six
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Photo courtesy of Yoga Six
Cat Cow
This is a classic stretch that loosens up the spine and activates your core, giving you a quiet sense of better control and grounding.
Get on your hands and knees with your wrists under your shoulders and knees under hips. Breathe in and hammock your belly to the floor as you bring your chin up, squeezing your shoulder blades together and tilting your hips forward. Breathe out as you tuck your head under your chest, pulling your navel up into your spine; round your shoulders. Repeat 5–10 times.
This can be modified for sitting at a desk or standing in the kitchen.
Photo courtesy of Yoga Six
Standing Lateral Side Bend
Grab a moment of relaxation or relieve lower back tension with this easy stretch, which is actually a yoga pose and can be performed in the middle of your kitchen.
Stand straight with your feet hip-length apart. Bring your right hand up above your head and your left hand to your left hip, lean to the left, creating a C shape with your body. Exhale and stand up straight. Repeat on the other side.
Photo courtesy of Yoga Six
Twisted Low Lunge
Did you eat too much at your holiday meal? This pose aids natural digestion as well as relieving the back pain you got from working so hard to create a feast.
Go into a lunge with your right leg forward and your left heel over your left toes. Place your left hand on the floor and peel your right shoulder open until it stacks on top of your left, drawing your navel in. Each time you breathe in, feel yourself get taller. Each time you breathe out, go deeper into the stretch. Repeat on other side.
Photo courtesy of Yoga Six
Supine Figure Four
This last pose helps relieve pressure on the lumbar spine and opens up your hips for greater flexibility. This is especially helpful if you participate in any Thanksgiving Turkey Trot festivities!
Lay on the ground, with your knees bent and your feet planted on the floor. Flex your right foot and cross your right ankle over the top of your left thigh. To give your outer hip a better stretch, lift your left leg off the floor as you interlace your fingers behind your left hamstring and press your right knee away from you. Repeat on the other side.
Yoga Six (5724 Oakland, 314-802-7447) was founded in 2012 by a St. Louis native and has locations all over the United States. They teach the “why” behind the poses, so expect classes to be focused on the physiology of what is happening to your body through each pose rather than a religious or new age approach. Both St. Louis locations (Des Peres and Forest Park) are modern and welcoming.
If you have been wanting to give yoga a chance but weren't sure where to start, Yoga Six is here to welcome you to the practice. The first week is free.
May this upcoming holiday season be intentionally wonderful!
