Before you get a glass of wine, a bowl of ice cream or pull your hair out because you are having one of those days with your kids try these few poses!
Yes I know seems simple, people always say take a deep breath. As a yoga teacher I probably say that a 100 times a day. However ask yourself when you are about to lose it do you actually stop and take a deep breath? Even my two year old knows when she is hysterical Mommy always says “take three deep breaths” before we continue. As a yogi I breath when I practice, but up until my past teacher I never really breathed. I never had a breath practice it was more of a movement with breath practice. But just sitting still and breathing really does change how you view a situation, or how you react.
How to: (Yes I am giving you a how to breath) Inhale for 4 counts and exhale for 4 counts repeat x 10 (or however much you have time for).
2. Legs up the Wall
This pose is a favorite for most people who have tried it. It is a bit tricky to get into but try to keep you bum as close to the wall as possible.
How to: Sit the right side of your body as close to the wall as possible, with knees bent, than swing your legs up the wall. Stay here for 2-5 minutes.
This pose helps calm the mind, relieves tired legs, helps mild low back tension and much more.
3. Child’s Pose
This pose is the ideal for combating stress. You let go of all the external stimulation and just curl into yourself. Allow yourself to just slow down and breath for 30 seconds-3 minutes.
How to: Kneel on the floor big toes touching knees about hip width apart, sit your hips back to heels, lay your chest in between your thighs. Place arms either out in front of you or along side your body.
4. Standing Forward Bend
Ready to fall over! Exhausted, stressed out and have a headache. Try a standing forward bend (if you have lower back problems skip to the 5th pose). Standing straight with feet hip distance. Bring your hands to your hips and put a slight bend in your knees, fold forward from the hips (not your back). Place your hands to the ground (bend your knees as much as needed!!) Stay here for 5 deep breaths.
5. Half Standing Forward Bend
Like the pose above this one is great for when you are tired but it is also great for the shoulders after schelping groceries, carrying kids or nursing. Stand with the feet hips distance either in front of the kitchen counter or facing a wall and fold half way down. Like you are making a letter “L” with your body. Keep the knees soft even bent. Try to melt your chest towards the floor and take 5-10 deep breaths.
Karen Gnat, B.A., RHN, Certified Yoga Teacher
Vinyasa Yoga & Holistic nutrition