It’s no secret–the world we live in can be stressful and overwhelming. Self-care has become the punch line, but how do we fit it in? The following sequence of stretches can help you get a few minutes of peace and serenity in your day, so you can relax and let go of the hustle and bustle . . . even if only for a few minutes.
What You’ll Need to Get Started
While it’s nice to have fancy yoga equipment, you probably have things at home to help you get comfy and relax. You’ll need the following:
- Yoga mat, blanket, or towel
- Yoga bolster, pillow, or rolled-up towel
- Wall or chair
- Yoga blocks or pillows, optional
Find a nice, quiet location and time of day to start your practice. I’ll be honest, sometimes I have to hide in the closet or wake up before the kids to get peace and quiet time. I promise, it’s worth it.
Breathe
Start by finding a nice easy seated position and take a few breaths. There are many types of breathing exercises, but I find that breathing in through the nose and out through the mouth is effortless. Start to calm your mind and body by filling the belly with air on your inhale and flattening your belly to empty the air on your exhale. Do this for a few breaths.
Benefits: Helps relax, clear the mind, and alleviate stress in the body. Calming the mind can reduce anxiety and fatigue.
The Practice
Set aside a few minutes to enjoy each of the following poses. You can stay here for as long as you have, but I recommend 5 to 10 minutes in each pose. This sequence will help you clear your mind, calm your body, and restore energy. If at any point you feel dizzy, pain or pinching, come out of the pose or ease the tension by placing additional support (i.e., pillows, blankets, towels).
Child’s Pose (Balasana)
Support your body with a bolster or pillow and come into Child’s Pose. Connect your feet together underneath you. Knees can be together or apart–do what feels best for your body. Gently lower down onto the bolster or pillow while dropping your bottom towards your feet. Let the chest melt into the pillow or bolster.
Benefits: Stretches spine, thighs, hips, and ankles. Improves circulation and calms the mind.
Legs Up the Wall (Viparita Karani)
This is my absolute favorite pose. Find a wall or chair nearby. Place your hips up against the wall or chair and slowly lower your upper body onto the ground while
your legs go up the wall/chair. Your hands can come out to the side, on your belly, or overhead to open the shoulders. Initially, you may need to move away from the wall and put the legs at an angle against the wall to avoid strain or pinching.
Benefits: This pose is a game changer! Just 5 minutes a day can improve circulation, calm the nervous system, improve digestion, decrease sciatica or low back pain. Overall, it’s the perfect pose for the body, mind, and spirit!
Reclined Bound Angle (Supta Baddha Konasana)
While lying down, bring the soles of the feet together into a butterfly position. There a
re several variations of this pose including adding a rolled-up towel or bolster below the shoulders to open up the chest. You may want to add a block or pillow underneath the knees to support the hips.
Benefits: Opens the hips and hip flexors, stretches the inner thighs and knees. Calms the mind, reduces tension in muscles, promotes sleep, soothes the reproductive and digestive systems, and can assist with alleviating headaches.
Corpse Pose (Savasana)
On a mat, towel, or blanket, lower down onto your back. Extend the legs and ar
ms out to the sides of your body. Draw your shoulders together under your body. Begin to take a few breaths as you relax and surrender into the pose. Scan your body from head to toe and let go of any tension you find. Use this time to meditate or focus on your breath.
Benefits: Calms mind and body. Reduces blood pressure, headache, fatigue, stress, and anxiety. Promotes mind and body connection and awareness.
At the end of this sequence, you can return to a gentle seated pose for a final intention or meditation. This sequence can be done at any time of day.
My hope for you is that you are able to enjoy a few minutes for yourself and reap the benefits of peace and serenity. You deserve it!
Namaste.
Photo credit to Nicole Bridges Photography and Mindful Movement & Wellness
