Seven Yoga Moves to Keep Your Holidays Stress-Free

Sama Vritti Pranayama (equal breath). 

Sit comfortably. Turn your focus inside and feel the rhythm of your breath. Inhale and exhale. Then, as you inhale, begin counting slowly. Continue to inhale until your lungs are full. Then, exhale to the same count. After five to 10 breaths this way, you may want to explore the feeling of making the exhale longer.  Variation: Inhale and exhale. At the bottom of the exhale, hold your breath for one count. On the next breath, hold your breath for two counts at the bottom of the exhale. Add a count for each of three more breaths.

Dirga Pranayama  (three-part breath).

Although it would be ideal to lie on your back to realize the full benefits, you can also practice Dirga Pranayama in a comfortable seated position. Start by inhaling through your nose. Focus on the rhythm of your lower belly swelling on the inhale. Then exhale and feel the belly fall back toward the spine. On the next inhale, draw the breath up—starting at the pelvic floor and feeling the breath expand the lower abdomen, then the mid-body. Exhale and feel the front body move back toward the spine. On the third inhale, draw the breath from the pelvic floor to the mid-body and, finally, to the chest. As you exhale, let the chest fall back to the spine, then the mid-body and finally the lower abdomen. Concentrate on exhaling fully each time. Repeat for five breaths.

Nadi Sodhana (alternate nostril breath).

 Sit in a comfortable position. Using your right hand, hold your index finger and middle finger in toward your palm. Leave your thumb, ring finger and pinky extended. Place your thumb on the right side of your nose and your ring finger on the left. Gently use your thumb to close off your right nostril. Inhale through the left nostril. Then use your ring finger to close off your left nostril. At the same time, lift your thumb, exhale and then inhale through the right nostril. Open the left nostril, and exhale and inhale through the left nostril. Continue to alternate for five to 10 breaths.

Shitali Pranayama (Cooling breath).
Inhale and exhale three to five times, focusing on the rhythm of your breath. Then curl your tongue so that the sides turn toward the middle. Purse your lips and stick out your tongue. If you can’t curl your tongue, make a small “o” with pursed lips. Inhale through the curl of the tongue or your pursed lips, exhale through the nose. Repeat five to 10 times.

Balasana (child’s pose).

Kneel. Sit back on your heels. Inhale and stretch your arms toward the ceiling. Hinging at the hips, bow forward and bring your forehead to the floor. Stretch your arms out in front of you or sweep them back along your sides. Hold for 30 seconds to one minute. Bring your hands alongside your chest and gentle return to the seated position.

Savasana (corpse pose).

Gently lower yourself to a seated position, then lie down on your back. Open your feet. Bring your arms along your sides and open your palms. Close your eyes. Focus on the rhythm of your breath for five or six rounds of inhales and exhales, then let go of any breath control and try to clear your mind. Variation: Bend the knees and bring the soles of the feet together to let the hips open and relax. Consider using an eye pillow for added relaxation.

Viparita Karani (legs up the wall pose).

Stack two folded blankets or set a bolster a few inches from the wall. Sit on your support so that your left side is along the wall and your feet are extended straight out in front of you. Your body would look like the letter “l” along the wall. Shift your weight to the right, using your hands for support. Lower onto your right shoulder and then onto your back while bringing your legs straight up the wall. The backs of your thighs and calves should touch the wall. Toes point. Close your eyes. Focus on your breath. Stay in the pose as long as desired. Lower the legs, either sweeping them down and using the hands as supports to return to a seated position or flatten the feet, walk down the wall and gently push the body away from the wall and lie flat on the floor.