5 yoga exercises during the holiday season to relieve stress

Overview

Work deadlines and year-end worries can leave you tense during the holidays.

Reviews of studies suggest yoga helps reduce stress, according to the NIH's National Center for Complementary and Integrative Health.

Health My Lives shares five simple yoga exercises to help you relax after a busy day.

Five yoga poses during the holiday season

1. The eagle pose

Effect: Before and after the holidays, there are many things to worry about like family, work, or simply an attractive discount that makes your brain overloaded. Eagle pose challenges your balance and concentration and stretches your thighs, hips, upper back, and shoulders.

Focusing on balance and breath can help quiet a busy mind.

How to perform eagle yoga pose:

• Stand up straight with your feet hip-width apart and bend your knees slightly. Keep your right foot on the floor, lift your left leg, cross it over your right thigh, and if you can, hook your left foot behind your right calf.
• Stretch your arms forward and cross your right arm under your left, then bend your elbows and bring your palms together if you can.
• Lift your elbows to shoulder height while keeping your shoulders relaxed, away from your ears.
• Take five deep breaths. Exhale and slowly remove hands and feet. Change legs and repeat this position.

2. Star pose

Effect: Holiday travel, with traffic jams and flight delays, can add stress. This seated pose (similar to bound angle pose) helps release physical tension while you breathe evenly. It also stretches the inner thighs and hips.

How to perform star yoga pose:

• Sit on the floor, bring the soles of your feet together, and hold your feet with your hands, letting your knees fall out to the sides.
• Let your knees relax toward the floor without forcing them, and slowly fold forward, bringing your head toward your feet.
• Breathe slowly for up to 2 minutes, then sit up.

3. The posture of extended arms

What it does: Before the holidays, you may spend long hours in a chair finishing tasks.

This pose (extended side angle) stretches the muscles along the side of the body, the shoulders, and the back. If you are pregnant, ask your doctor or a prenatal yoga instructor before trying new poses.

How to perform extended arms yoga pose:

• Inhale and step your feet wide apart. Turn your left toes out to the left and your right toes slightly in.
• Bend your left knee over your left ankle, aiming for the thigh to be close to parallel with the floor.
• Exhale and lean to the left, resting your left forearm on your left thigh.
• Reach your right arm up and over your head so your body forms a long line from your right foot to your right hand.
• Hold for 30 seconds to 1 minute, then return to standing and repeat on the other side.

4. Posture triangle twist

Effect: Holiday parties often mean late nights and rich food. This twist stretches the hamstrings, hips, and spine and can help you feel less stiff. It won't burn off holiday meals or stop cravings, but it is a calming way to move.

How to perform triangle twist yoga pose:

• Stand with your feet wide apart, feet facing forward. Raise your arms to shoulder height, palms facing down.
• Relax your shoulders. Inhale, then exhale as you hinge forward from the hips. Keep your legs straight without locking your knees.
• Place your right palm or fingertips on the floor or a block. Extend your left arm toward the ceiling.
• Keep your right arm straight without locking the elbow.
• Twist your torso toward the left and turn your head to look up at your left hand. Lengthen your spine.
• Hold the pose for 15 to 30 seconds, then exhale, release the twist, and return to standing. Repeat the same steps with the other side.

5. Posture to stretch the spine

What it does: Hours spent on your phone or laptop can leave your neck, shoulders, and back stiff. This posture lengthens the spine and stretches the shoulders and neck, which can feel relaxing. With the soles together, it also stretches the inner thighs and improves flexibility in the hips.

How to perform :

• You can sit on the floor or on a chair. Keep your back straight, arching your legs and placing the soles of your feet together.
• Breathe evenly, your hands lightly intertwining, bringing over your head, pulling your hands up to the maximum, palms facing the ceiling.
• Press your shoulders down when you raise your hand.
• Do this pose several times to maximize the effect.

Holidays often bring stress from all the preparation. Practice these yoga postures to unwind and enjoy the time with your family! If you have an injury, glaucoma, high blood pressure, or are pregnant, check with your doctor first.

Sources

• Yoga: Effectiveness and Safety, National Center for Complementary and Integrative Health (NIH)
• Stress, MedlinePlus