As the festive season ramps up, it’s easy to feel like your calm and clarity are in short supply. Maybe your to-do list is growing, family drama is rife, or you’re feeling a bit lonely. To add insult to injury your local yoga studio is probably taking a well-deserved break when you need us most! Please don’t worry, yogis - we’ve got you sorted with some easy ways to bring yoga into your daily life.
These five simple practices only take a couple of minutes and will help you stay grounded, even if the world around you feels a bit out of control.
Uttarabodhi Mudra (gesture of ultimate enlightenment)
Mudras are symbolic hand gestures used in yoga to direct the flow of prana through the energetic body.
Don’t be put off by the complex name - anyone can master this mudra in moments. Uttarabodhi is used to promote empowerment and mental clarity - perfect for when you’re feeling a bit flustered.
Simply interlace your fingers, keeping your index fingers extended and pointing up while moving your thumbs towards the ground to create a diamond shape. Hold the mudra in front of your heart space and take a few slow, smoothe breaths.
Nadi Shoadhana (alternate nostril breath)
When emotions run high, breathwork can help restore balance. This pranayama practice can calm the nervous system, clear the mind, and invite a sense of cool (perfect for our sticky summers!).
To practice Nadi Shoadhana:
Find a comfortable seat.
Using your right hand, place your peace fingers in between the eyebrows then rest your thumb on the right nostril and ring finger on the left.
Gently close the left nostril and take a breath in through the right. Open the left, close the right and exhale through the left. Inhale left, open right, close left and exhale right. This completes one round.
Continue for a couple of minutes, resting your right elbow in your left hand if you need some support.
To complete, exhale through the right nostril and spend a few moments sitting quietly.
Reclined Butterfly Pose (Supta Baddha Konasana)
Lie on your back, using support under your head if needed. If you’d like to enjoy a gentle opening for the heart at the same time, you could lie back on a rolled up blanket (place the short side of the blanket at the base of your spine and lie over the snake-like shape to invite opening through the chest and shoulders) or bolster if you have one. Bring the soles of your feet together and let your knees fall out to the sides. Stay for a few breaths or a few minutes and enjoy the relaxing benefits.
Legs up the Wall (Viparita Karani)
There’s nothing quite like a little legs-up-the-wall at the end of a long day! Sitting on the floor, slide your right hip up against the wall then bring your legs to vertical (or in that general direction!). The closer you are to the wall, the more of a stretch you will feel. Support the head with a pillow if you like. This is a beautiful pose for relieving tension, improving circulation, reducing swelling and improving sleep.
Candle Gazing Meditation (Trataka)
Why not take advantage of the decorative candles around, using them as an anchor for your meditation practice? Find a comfortable seat and place a candle at eye level if possible. Gazing softly at the flame, keep your eyes steady and your breath slow. Keep your eyes open for as long as you comfortably can, then close your eyes. With eyes closed observe any sights, sensations, thoughts and feelings. You may like to repeat a few times, switching between open and closed eyes.
Enjoy these easy, quick practices from wherever you are to take a little slice of Humane Yoga peace with you before you rejoin us in the studio in 2025!