5 Yoga Tools for the Festive Period

December is always a busy time of year. There are parties, gatherings, celebrations and plenty of fun occasions. But it also is a time when routines are often ignored, and many people begin to feel overwhelmed, which is totally understandable amidst the chaos of the season. Slowing down is often the last thing on our mind, but it can be one of the kindest things to do for ourselves.

There are so many tools within yoga that you can use both on and off the mat throughout the festive period (and beyond). Try out the options below when things feel a bit too much, and they just may help you to restore a little balance at a busy time.

Cat/cow (Marjariasana)

This gentle spinal movement is great for releasing tension in the back and neck, and for relieving stress. Done consistently, it can even improve posture over time and strengthen core muscles.

How to:

Begin on all fours, wrists stacked underneath shoulders and knees under hips. On an inhale, lower your belly as you lift tailbone and gaze, arching through your spine. As you exhale, allow your spine to round as your gaze drops towards your knees or navel. Repeat for a few rounds, syncing breath with movement for maximum benefit.

Tree pose (Vrksasana)

Tree pose is a great balancing posture to try, which also has potential added benefits of strengthening your legs and core whilst improving focus and concentration. 

How to:

Begin in a standing posture. Gradually lift your left foot off the ground and place it onto your right leg (either at the side of your ankle, calf, or thigh, but NOT on the knee joint). Push into your standing leg with your foot, and into your foot with your standing leg, with an equal amount of pressure. Find a fixed focus point to direct your gaze towards to help you stay balanced. Bring your hands into prayer at heart centre, or maybe even lift your prayer above your head. Take 3-5 breaths here, and then repeat on the other leg. 

This simple variation of half lord of the fishes pose is a great tool to have up your sleeve during the festive period. Twists tend to feel amazing in the spine, but they’re also great for digestion, and this is especially important at a time when many people are eating more food than usual, and more indulgent food at that. Use this simple twist if you’re feeling like you’ve over-indulged and want to give your digestive system a helping hand.

How to:

Begin in a seated pose. Keeping your left heel in towards your right hip, step your right foot in front of your left ankle. Wrap your left forearm around your outer thigh (or if it feels good in your body, hook your left elbow to the outside of your right thigh). As you inhale, lift up through the crown of your head. As you exhale, twist gently over towards the right, taking your gaze over your right shoulder. Hold for 3-5 breaths and then repeat on the other side.

Child’s pose (Balasana)

This restorative pose really allows you to ground yourself and re-centre. It’s great for connecting within, reconnecting to your breath, and allowing you to destress.

How to:

Begin on all fours. Bring your big toes together to touch, and bring your knees as wide as your yoga mat. Allow your seat to draw back towards your heels as your forehead and torso lower towards the earth. Arms are extended, but allow your forearms to rest on the mat for a more restorative version of this extended child’s pose.

Other variations of child’s pose include keeping knees together with your torso draped over your thighs, or bringing your arms beside you and allowing them to rest either side of your legs. I’d encourage you to try out the different variations and see which one feels best in your body. When you feel comfortable, allow your body to soften here and rest for 5-10 breaths.

Equal count breath (Sama vritti)

This pranayama technique is such a calming, soothing technique and is my favourite way to ground myself when I’m feeling overwhelmed. It can be done anywhere, anytime, and no one even needs to know.

Sama vritti means “equal count”, so essentially you just need to equalise your inhales and exhales. I like to introduce this using a count of 4 for each, but a shorter or longer inhale is fine too, whatever feels good in your body at that moment.

How to:

Begin in a comfortable seat with spine straight – imagine you are being pulled up from the crown of your head. Hands can be wherever is comfortable – maybe on your knees, hands in prayer, or even one hand on your heart with the other on your lower belly. Exhale to release any stagnant breath, then use the following rhythm (or one of your own) to guide your breathing for a few minutes. You can either record this ahead of time in your own voice and play it back when you need it, or just count internally as you focus on your breath.

Inhale, 2, 3, 4… Exhale, 2, 3, 4…
Inhale, 2, 3, 4… Exhale, 2, 3, 4… 
Inhale, 2, 3, 4… Exhale, 2, 3, 4… 
Inhale, 2, 3, 4… Exhale, 2, 3, 4… 

Whilst it is totally normal to feel overwhelmed at this time of year, I hope that these poses and techniques can help you find a little calm within the chaos. Finding gratitude may also help you approach this season with a positive outlook – gratitude for what you have, and for who you get to share it with. 

Sending lots of love and light at Christmas time.

Natalie x