As the stress of the New Year hits a high note, I try to retreat into my yoga practice as often as possible. That could mean scheduling a class with Marlize Joubert, my favorite yoga instructor who does personalized sessions in Santa Monica, or it could be something as simple as sitting quietly for a few minutes of deep breathing exercises. Any form of exercise can be a great stress reliever—and, of course, help you stay fit—but yoga is one that anyone, of any age and fitness level, can benefit from. I recommend it to young patients, pregnant women, those going through menopause and even to those who are dealing with the effects of cancer treatments. Here, a few moves you can try at home to help you cope with the chaos.
Child’s pose: Forward-bending poses like this (and Downward-facing dog) help to increase blood flow to the underlying tissues of the face. That not only leaves you with a rosier glow, but that increased blood supply also carries essential nutrients to the skin cells to help maximize collagen production. To do this pose, start on your hands and knees and sit back so that your buttocks are resting on your heels. Lower your forehead to the floor and stretch your arms along your sides, hands by your feet with palms up. Relax into this pose for a few seconds.
Downward-facing dog: Start on your hands and knees, palms flat on the floor, fingers pointing forward. Keep your back flat while you lift your knees off the floor and raise your buttocks straight up. Keep your feet flat on the floor, your back straight and keep pressing your palms into the floor as you straighten your knees. Hold for a few breaths.
Cobra pose: After doing forward-bending poses it’s good to counteract with one that takes the body in the opposite direction. Lie flat on the floor on your stomach, tops of feet on the floor. Press up on your hands, straightening your arms, elbows close to your body. Breath in as you press your chest up, while keeping your thighs, feet and pubic bone pressed into the floor. Hold for a few breaths then release.
Lion pose: This pose is a great one for releasing any tension and stress you might be holding in your face and neck. Kneel down with your right ankle crossed over your left and sit back so that your buttocks are resting on the top of your right heel. Press palms firmly into your knees as you exhale loudly and forcefully, splaying your fingers out like the claws of a lion. Inhale and repeat for several breaths.
Low abdominal breathing: Deep belly breathing is a wonderful technique to practice anytime, anywhere. Even taking just a few minutes to focus on your breath will help you feel immediately calmer and less stressed. Start by breathing all the air out of your lungs and belly. As you inhale, breathe deeply into your abdomen so that your belly (rather than your chest) rises as you fill up with air. Slowly exhale, pulling your belly button toward your back. Repeat for several long, slow breaths.