Relax into the Holidays

With back-to-back Holiday shows for the zen business last month, coupled with my husband’s new weekly commute to New York City, getting a little time to just breathe can be challenging.

But now that my children are older I’m not limited to exercise mid-day.  So one of my favorite ways to end the day is attending Jana Bricker’s evening candlelight yoga class at one of my favorite yoga studios, Forever Om.

Knowing that a lot of our zen followers are Moms who can’t get away in the evenings I asked Cilla Stoll, Founder of Forever Om, to share some simple “end of the day” relaxation poses:

The key to relieving stress and fully relax is to take your mind away from the clutter that occupy your thoughts.  These poses, though simple, can be done in a way that eases you into meditation.  Count 20 breaths in each pose (breathe in through your nose and out through your mouth) and quietly move through these five poses.

First Pose

Child’s Pose: (Sanskrit name: Balasana)

Come to your shins, take your big toes to touch, take your knees as wide as you’d like and fold forward to the floor. Drop the center of your forehead on the floor. If this is too intense you can place a pillow under your torso for support.

Health Spotlight – Releases stress in the back and shoulders

Second Pose

Childs pose with a twist

Same pose as above but thread your right arm under your left armpit with the palm facing up.  Place your right temple on the ground facing the right hand. Keep your eyes closed.  Slide your left hand level with your face and press lightly into the ground to further rotate your left shoulder open.

Health Benefits:  Stretches the spice and shoulder to relieve compression

Third Pose

Butterfly Pose: (Sanskrit name: Supta Baddha Konasana)

Lie on your back, bend your knees and let them drop open with the soles of your feet together. Pull your heels as close to your bottom as is comfortable to deepen the stretch of the inner thighs. Drop your arms out to the side with palms up. Be sure shoulder blades are under you so that your chest is open and shoulders wide.

Health Spotlight: Reduce headaches, tension and stress

Fourth Pose

Half Pigeon (Sanskirt Name:  Eka Pada Rajakapotasana)

Bring your right shin forward in front of you and your left leg back with the top of your though and foot behind you. Support your right bottom with a towel if this pose feels too deep and you need to rest on something. Stay upright or fold forward over your right shin.  After 20 breathes switch to left side.

Benefits: Alleviate sciatic (back) pain

Legs up Wall (Sanskirt name: Viparita Karani)

Scoot sideways toward the wall until your hip touches the wall. Roll onto your back with your bum facing the wall and your legs will automatically slide up the wall with your bum as close to the wall as possible. Relax your shoulders, throat and eyes. If your hamstrings are too tight to stay with legs straight up, slide away from the wall a few inches to back off on the stretch leaving only your heels resting on the wall. Relax all muscles in your legs to allow the blood to flow from your feet toward your vital organs.

Health Benefits: Improves digestion, restores tired feet/legs, reduces symptoms of insomnia

I tried yoga on and off for 25 years before I made a commitment to fully engage and incorporate the practice into my life. These restorative poses are a great way to get started!

So as you celebrate the season remember to Keep Calm, Carry-on, Slow Down and Slow Cook!

Happy Holidays!

Zen Moment

“Smile, breathe, and go slowly”

– Thich Nhat Hanh