5 Beginner-friendly Yoga Moves to Help With Stress

Thanksgiving just passed and Christmas is knocking on our doorsteps! It’s easy to feel overwhelmed and tense during the holiday season, but what if there was a way you could enjoy the holiday without overthinking, feeling overwhelmed, and pressured? The good thing is, it’s right in front of your face. It’s Yoga! Yoga may not be the first thing that comes to your mind during the holiday time but, the practice of yoga can do wonders for you mentally, emotionally, and how you feel physically. During the holidays, our lives can become hectic with balancing work, shopping, family and social events without us even noticing, this can cause our chakras to become out of balance which can affect us mentally, emotionally or physically. 

I’ve pulled together my 5 favorite beginner moves to help you get through the holiday stresses. These poses will keep you grounded, relaxed and positive. 

Child’s Pose:

The Child’s pose will help relieve stress, stay focused and be present. Holiday stressors can come from thinking too much, the holiday season often means one thing after another. If you do this pose for two minutes it will bring you back to what I like to call “home”. This pose will help ground you, bring your focus back and clear your head. 

How to:

For this pose you can start on all fours, then slowly lower your hips and sit back on your heels. If possible, bring your toes to touch. Then, extend your arms in front of you with your palms facing down. Allow your chest to rest in between your thighs, if possible, allow your forehead to touch your mat and take several breaths before coming out of the pose.

Downward Facing Dog:

Downward Facing Dog helps improve circulation, gives you a full body stretch, reduces headaches, back pains and Mood Booster! Which are all beneficial after you come home from a long day of work and shopping. This pose will take your mood from a level 2 to a level 10 after a few breaths.

How to:

For Downward Facing Dog you will want to start on all fours, just like you did in Child’s pose. Make sure that your fingers are spread and press through your thumb and forefingers. It’s important to engage your core muscles during this pose. As your inhale, tuck your toes and begin to lift your knees up. Straighten your legs or keep your knees slightly bent. Lengthen your tailbone up to the sky. Bring your feet shoulder distance apart and engage your quadriceps. Allow your biceps to frame your ears. Make sure you are pressing your heels into the ground, draw your shoulders down your back and keep your neck relaxed. Bring your gaze towards your ankles and take a few breaths before coming out of the pose.

Wide-Legged Standing Forward Bend:

Wide-Legged Standing Forward Bend helps with slowing down your brain and keeps you from overthinking. This pose is also a great hip opener and semi inversion which creates circulation. If this position is done regularly it can help relieve symptoms of anxiety. 

How to:

Begin in Mountain Pose and separate your feet wide about 3 and a half feet to 5 feet apart. How wide your stance is will depend on your level and flexibility. Slightly pigeon your feet in so that your heels are further out from the toes. Engage your core muscles to protect your lower back. Bring your hands to your hips and slowly begin to hinge forward into a fold towards the mat. Allow the fold to come from your hips and not your torso or lower back. Keep your back straight as you fold down and keep the crown of your head lengthened.  Allow your fingers to find either the floor beneath you, your ankles, shins, or toes. Engage your quad muscles and draw your kneecaps slightly up. Hold for a few breaths. To release, place your hands on the hips and lift up slowly with a flat back.

Camel Pose:

The Camel Pose is a helpful backbend that opens the mind, releases tensions and revitalizes the brain. The Camel Pose is also beneficial to balance the heart chakra. 

How to: 

Begin in a kneeling position with your knees relatively hip distance apart.Softly press the tops of your feet into the mat. Bring your hands or fists on your lower back tailbone. Begin to tilt your chest back gently. Keep your chest broad and open. Tuck your chin slightly into your chest.To further advance the pose, reach your hands back to grab onto each heel. If this is too much, you can lift the tops of your feet so that your heels are raised off the ground. Keep your hips directly over your knees with the thighs staying perpendicular to the ground. It is not necessary to bring the neck all the way back. If it is comfortable, let the neck come back softly and stop at the point that feels good to you. To release, come out slowly with your head and neck following last.

Resting Pose:

The Resting pose helps calm down the brain which helps release stress, headaches and fatigue. This pose also helps signal a sense of gratitude, building focus and being able to practice mindfulness.

How to:

Start in a comfortable position while lying on your back. Bring arms by your sides and palms up towards the sky. Let your feet fall open to the sides. Allow your shoulders to relax down to the mat and soften the muscles in your face. Close your eyes. Allow your breath to come naturally and softly. Focus on releasing tension and surrendering with every exhale. Option to focus on the breath or a mantra while releasing the thoughts from your mind.  Stay in this pose for 5 minutes. 

With each position your chakras will start to become aligned and your stressors will decrease. Let us know in the comments which Yoga move would be most helpful to you? Or what do you usually use to help decrease stress during the Holiday season?

Happy Holidays!!!