Holiday Self-Care: Incorporating Yoga Into Your Routine
The holidays should be a time for connection and celebration. However, they can also be extremely overwhelming, include packed schedules, a laundry list of to-dos, and the pressure to create memorable moments. Amidst the holiday hustle, self-care naturally takes a third-row seat, and we’re left feeling physically and emotionally exhausted, running on empty and wishing we would have taken time to simply sit and enjoy the festivities. This is where Yoga comes in.
Yoga is a practice that integrates physical postures and movement, breathwork and mindfulness to foster harmony between mind, body and spirit. Breathwork or controlled breathing involves attention to the breath, while mindfulness focuses on staying present and becoming aware of any thoughts, feelings and physical sensations arising during your practice. While the earliest records of Yoga date back to around 1500 BCE in the Vedas, the benefits of yoga continue to stand the test of time.
Incorporating Yoga into your holiday season doesn’t require hour-long sessions. Whether you’re new to Yoga or come with an advanced skill set, prioritizing small, yet intentional practices can help you navigate the holidays with greater ease and mental clarity. It’s time to ground in the present moment and focus on five practices that keep chaos at bay and bring calm and collected to the forefront.
And one last note before we jump in…
Please listen to your body. You’re the expert on what feels good, so if your body is saying no thank you, is being pushed to discomfort, feels strained, or a practice doesn’t sit well, it’s time to stop. There’s nothing wrong with taking pause and moving to a practice that works best for you and your needs.
Tree Pose
1) Asana
Asana is a posture or pose that is conducted with attention to the breath.
Tree Pose
1) Stand tall with your feet positioned together, shifting your weight onto one leg.
2) Bend the opposite knee, placing the sole of your foot on the inner calf or thigh of the standing leg, avoiding the knee.
3) Bring your hands into prayer position at your heart.
4) Remember to keep your gaze fixed on something in your environment for additional balance.
5) Breathe deeply, taking inhaling and exhaling breaths that feel comfortable for your body.
2) Mantra
Sound can be a powerful tool to quiet the mind and calm the central nervous system. The mantra “Om” is often understood as a universal sound and symbolizes unity and connection.
“Om” Chanting
1) Sit comfortably in a quiet space where you will be uninterrupted with your back straight.
2) Close your eyes, of if you prefer, fix your gaze on something in the room.
3) Take a few deep breaths, inhaling in and big sighs out.
4) On your next breath, inhale deeply through the nose, and as you exhale, sound “Om.”
5) Stay in practice for 1-2 minutes, allowing the sound of “Om” to vibrate throughout your entire body.
Gupta Mudra
3. Mudras
These hand positions influence the energies of the body and have a direct link to the subtle energies in the body.
Gupta Mudra
Creating the Mudra
1) Interlace the finder loosely inward with the right thumb on top
2) Gently join the base of the hands
3) Rest the wrists against the abdomen
4) Relax the shoulders back and down, with the elbows held slightly away from the body and the spine naturally aligned
The Practice
1) Sit in a comfortable position with the spine erect
2) Create the mudra with your hands
3) Focus on the breath, inhaling in and exhaling out
4) Optional: Adding a mantra such as, I rest in the sanctuary of my true inner being.
4. Meditation
Whether you’re new to meditation or already have an established practice, meditation offers the opportunity to still the mind and encourages a state of increased awareness. Meditation doesn’t have to be complicated.
Mindful Breathing
1) Sit comfortably in a quiet space where you will be uninterrupted with your back straight.
2) Close your eyes, of if you prefer, fix your gaze on something in the room.
3) Take a deep breath in through your nose, then exhaling slowly through your mouth.
4) Focus your attention to the natural rhythm of your breath, simply observing without judgment.
5) If your mind starts to lose focus, allow yourself to come back to your breath.
6) Sit in practice for 2-5 minutes, for as long as you need, or for however much time you have free.
5. Yoga Nidra
A form of deep meditative self-inquiry that relaxes the body. Yoga Nidra is a great tool that clears the mind and opens the mind, body and soul to greater self-awareness through body scanning. Unlike traditional sleep, Yoga Nidra encourages clients enter a state between wakefulness and sleep; the body engages in rest, while the mind remains attentive.
Here’s the link to access the free Yoga Nidra for sleep:
Taking time for Yoga-inspired self-care during the holidays is not just an amazing gift to yourself, it’s a gift for those around you. When you’re well-rested, feeling a stronger sense of mental clarity and overall balance, your energy influences those around you. You’re more equipped to adapt to life’s stressors. Resentments fade, interactions shift more positively, and you’re better equipped to support those you love. I encourage you to choose one or two practices to start with, taking sufficient space and time to practice, and simply observing how each practice feels.
