Every year when this time rolls around, I experience a serious case of déjà vu, like weren’t we just here – shopping endlessly, wrapping gifts, opening gifts, preparing food, eating food, visiting with family and friends, and counting down for the New Year to begin.
It’s times like these that the idea of time fascinates me…. Anyone else feel me on this?
While I’d love to dive deeper into the epicness of time, this isn’t that post, so let me get back to our scheduled programming.
Because the holidays are a rush of adrenaline, happiness, and often-times stress, it’s imperative that we maintain and care for our bodies. This quick practice has one goal – TO NOURISH YOU.
I want both of us to enjoy this special time with our loved ones, to enjoy the delicious food we consume, to enjoy the gifts we give and receive, and most importantly – to enjoy the transition from this year to the next.
With that said, let’s dive in yogis – this is a 30 Minute Yin Yoga Practice for the Holidays.
*Please hold each symmetrical pose for 5 minutes and each asymmetrical pose for 2.5 minutes (for a total of 5). Don’t worry – I’ll also note the time down below. Enjoy yogis!
1. Fish Pose + Blocks
Props needed – 2 blocks.
- Place one block across the back, keeping it on the second height.
- Make sure the block is placed in the correct position – this is crucial. Ladies – line the block up with your bra strap & gentleman, please use your imagination.
- Place a second block to rest under your head, either at the second or tallest height.
- Let the shoulders open and soften down.
And hang out – you’ve got 5 minutes on the clock!
2. Supine Twist + Strap
Prop needed – strap.
* This one’s a bit tricky, so pay attention yogis.
- Loop the strap, creating a small circular hole.
- Place the right foot inside the looped circle and clasp the strap with your left hand.
- Straighten the right left across the body towards the left side of your mat, keep hold of the strap to maintain the opposition of the pose.
- For an added quad stretch – bend the left leg and reach for the left foot with the right hand.
Breathe and stretch it out for 2.5 minutes.
And switch sides.
3. Shoulder Stretch
*This is another doozy, please keep your listening ears on.
- Start by lying on your tummy and extend the right arm straight out to the side (be certain it’s directly coming out of the shoulder socket).
- Plant the left hand into the ground, bend the left leg, and begin to roll onto the right hip.
- Take the left leg behind you and rest it on the ground (you can keep the leg bent or straight).
- The left arm can stay planted into the ground or drape behind the back.
- Let the head soften down to the ground.
Breathe, honor your body, don’t overdo it.
Hold for 2.5 minutes and switch sides.
4. Double Pigeon/Fire Log Pose
Props needed – 2 blocks.
* Side note – this a deep hip opener, please practice with caution and honor your body (where it is today, not where you want it to be). For added comfort and support, place a blanket underneath to help tilt the pelvis forward and find length in the spine.
- Come into a seated position and find your sit bones (do this by moving the flesh out from underneath you).
- Place two blocks in front of you, starting with the blocks nice and high (like shown).
- Cross the right leg on top and stack the right ankle directly on top of the left knee (the right knee will stack on top of the left ankle).
- Inhale a big breath and exhale to soften the forehead to the blocks.
Breathe, relax, and soften into the pose. As the hips begin to open, you can lower the block and fold deeper into the pose.
Stay for 2.5 minutes, then switch sides.
5. Restorative Bridge
Prop needed – block.
- Start by lying on the back, bend at the knees, and plant the feet into the ground.
- Place a block, on the second height, directly beneath the sacrum.
- This sacrum positioning can take a bit of adjusting, please take as long as you need. The block will connect with the hard, flat surface of your low back that’s directly above your booty.
- Rest the arms out to the sides with the palms facing up.
Close the eyes, surrender down into the ground, and you’ve got 5 minutes here.
* Yoga teacher tip – I adore this pose & almost always take it during a led yoga class. If the teacher offers three rounds of bridge pose, take one round of this supported version (or maybe take all three supported).
We made it yogis, always saving the best for last – savasana! Please make sure you’re distraction free here to gain the full benefits of the pose.
- Place a bolster directly under the knees to let the back completely relax.
- Place a folded blanket underneath your head for added comfort.
- Place an eye pillow over the eyes to shut down the exterior and dive into the interior.
- Let the entire body soften down – the legs, the hips, the stomach, the heart, the shoulders, the arms, the neck, the jaw, the tongue, and the forehead – let everything soften.
Stay here for at least 5 minutes or as long as your beautiful self can – because you deserve it!
As you finish this practice, take a moment to thank yourself for coming to the mat, for carving out precious time in your day, and for refueling your body, mind and soul.
Sending you serious loads of love this holiday season – please spread it far and wide!
Let’s talk yogis – Do you regularly practice yin yoga? What are your go-to relaxation techniques? Do you like these types of tutorials and want more of them?
As always, please drop questions, comments, suggestions, or general yoga love down below.
Until next time – xoxo.
Hey! I’m Allie.
I’m a self-growth student, freedom-seeker, yoga teacher and the founder of a tight-knit online yoga community: the Body Mind Soul Studio. I’m here to teach you how to transform your life on-and-off-the-mat with a holistic yoga practice.
I wanna learn it all!
The Yoga Reset Guide is my FREE 7-step journey to deepen your practice and recenter your body, mind and soul. Self-paced, no equipment necessary, perfect for beginners AND veteran yogis.