10 yoga poses for your Christmas stress-relief toolkit

It seems we're speeding along to Christmas, and yoga can be a wonderful way to slow down that mayhem that some of us may feel.

Despite the festivities, many of us can struggle through these times, trying to cope with increased workloads, high expectations, anxiety or depression.

Here are 10 yoga practices we can call on to help us beat the Christmas season stress.

1. To calm that feeling of being on red alert: sun salutations

If you're feeling anxious and your nervous system is on high alert, you wil find you can get rid of that excess energy with some repetitions of these movements. 

2. To release tension and slow the heart rate: wide-leg standing forward fold

When we’re stressed and anxious we tend to hold it in the back, neck and shoulders. This pose releases tension in those muscles and gives a nice stretch to your legs as a bonus. Meanwhile, the head is lower than the heart, which tends to slow the heart rate and calm the nervous system.

3. To take time out: viparita karina - legs up the wall

With the rush of Christmas preparations we need to take time out to relax. The best variation of this resting pose is when you rest your pelvis on a firm cushion or bolster, place your legs up the wall, arms out in line with your shoulders and place an eye pillow on your eyes. Add some calming music and it really is a treat.

4. To release anger and tension: lion’s breath

When under strain we may be on a very short wick and explode easily. Lion’s breath is a fun and non-destructive way to vent your pent-up emotions and release tension in the face. It always makes us giggle in class, at least!

5. To quieten the mind: bhramari - humming breath

If your mind is restless and won’t quieten down, spend some time humming. The combination of the long outward breath with the humming vibration activates the vagus nerve which soothes the nervous system and calms the mind.

6. To soothe the nerves: child's pose

In this pose we curl up into a little ball and place our forehead on the floor. This pose tells the body and mind we're safe and supported. Touching the head to the floor has a grounding effect to soothe the nerves.

7. To relieve anxiety: nadi shodhana - alternate nostril breathing

This is another great breathing practice for a restless, anxious mind. Do at least 12 rounds to get the full effect. Sitting upright in a comfortable seated posture such as sukhasana (sitting cross legged). Left hand to left knee in 'chin mudra' - thumb and index finger touching to make a loop, palm facing up.

Take your right hand and place the middle and index finger together gently between the brows for the breathing cycle:

• right thumb closes off the right nostril as you inhale through the left nostril

• ring finger closes left nostril to exhale through the right nostril

• breathe back in through the right nostril

• close right nostril with your thumb as you exhale through left nostril

• and repeat 

8. To cut the cycle of rumination: mantra breathing

The yogic mantra ‘so hum’ is not only a reflection of the sound of the breath but also carries a contemplative meaning: ‘I am that’ - ‘so’ means ‘I am’ and ‘hum’ means ‘that’. It refers to all of creation, the one breath in us all.

On your inhale mentally say the word ‘so’ and on the exhale mentally say the word ‘hum’. By repeating mantra it gives the brain a focus to help cut through a ruminating mind and soothe it. 

9. To feel the love: loving kindness meditation

With eyes closed and your back straight, focus your attention on the heart. You can also place your hand there if it helps. Bringing your attention to your breath and the subtle journey of your breath and the quality of your breath. Noticing the physical, emotional and mental landscape of where you are today. 'May I be healthy, well, at ease, light, happy, peaceful, strong, safe' - vary this mantra for yourself or others as you wish. First send yourself loving kindness by repeating your chosen mantra 3 times. Then bring to mind someone you want to send the loving kindness to and hold them in your heart space as you repeat 3 times. 

10. To lift the mood: bridge pose with 4-7-8 breath

Bridge pose is a beautiful stretch for the legs and the spine, whilst also opening up into our shoulders improving flexibility. It stimulates the nervous system, aids digestion and stretches out the quads and the abdomen.

It's a great pose to enhance our breathing and is said to energise the body and lift the mood and can even relieve depression. To add the 4-7-8 breath whilst you are practising bridge is really beautiful. Inhale for a count of 4, then hold  for a count of 7, then relax with a long slow controlled count of 8. The 4-7-8 breathing technique is a good breath to reduce anxiety and help us get to sleep. 

Wishing you all a very happy Christmas. Yours in peace, Francesca x