As I head into the holiday season I am very conscious about the whole "gaining weight during the holiday" fears. I have always found that even if I watch what I eat I sometimes get that bloated feeling that comes with indulging in some foods that I may not normally eat.
|I always start my Yoga Assana with the standing pose to relax and focus.|
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Spinal Twist (sooth and tone your abdomen)
Directions:Lie down, hug your knees and inhale. As you exhale, drop your knees to the left, using your left hand to push them down gently. Then, turn your head and stretch your arm out to the right. Stay for five to ten breaths. Inhale, and return your hands and knees to center. Repeat on the other side.
Bridge Pose (helps blood flow to organs and energizes you)
Directions:Lie on the floor and bend your knees. Keep your arms beside your body and your feet flat on the floor. Move your hips up to give your chest a good stretch. To better aid your digestion, try this variation. Press one hip up and hold the pose. Take five breaths, then switch to the other side
or if you have a sensitive back keep your hands under you as you arch your back and open your chest. You can also clasp your hands and interlace your fingers under your back (you can also use a Yoga Block).
|modified bridge -goggle images|
One-Leg Seated Spinal Twist
Directions:Sit with your legs extended. Bend your right knee and place your heel close to your body. Reach your right arm behind you and place your palm on the floor. Your left elbow goes on the outside of the right knee to help you twist. Stay for five or more breaths, deepening the stretch every time you exhale. Then release the twist and repeat on the other side.
Front Leg Stretch (helps you to relax and destress your digestion system)
Directions:Sit on the floor with your legs in front of you. Keeping your back straight, slowly hinge forward at the hips and lower your torso. Stay there for five to ten deep breaths. If you haven't stretched for awhile lower yourself as far as you can, but keep it comfortable and feel the stretch.
Cat and Cow (warms your spine and relieves tension in your back)
Directions:Get on your hands and knees on the floor. Inhale, making sure your back is flat and your abs engaged. Exhale, drop your head and round up your spine for cat pose. On an inhale, arch your back, lifting your head and butt for cow pose. Switch back and forth between the two poses, connecting your inhale with cow pose and exhale with cat pose. Repeat several times.
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