Feeling the festive stress? Try this yoga teacher's three relaxing poses to help manage holiday overwhelm

If the festive season gets a little much and you find yourself feeling overwhelmed, one of the best things you can do is gentle yoga.

Gwenn Jones, yoga teacher and owner of Auburn Yoga Studio, recommends a restorative practice when dealing with stressful situations.

“Regular yoga practice brings joy, release, healing and applied wisdom,” she says.

Jones chose the three poses below with holiday overwhelm in mind.

Whether you have a big meal to prepare, family and friends to coordinate, or a long journey ahead, this quick practice will support your nervous system so you can face any situation with calm and composure.

As well as the restorative nature of the poses themselves, taking a moment for yourself, to refill your cup and focus on your wellbeing, might help you feel more resilient, however things turn out.

Try these poses the next time you feel stressed or need to unwind after a busy day. Let me know in the comments below how you get on.

1. Hip extension in relaxation pose

Hold: 10 breaths

How to do it:

• Lie on your back with your arms by your sides and knees bent.
• Place a yoga block horizontally under your sacrum at the shortest height, resting your hips on the block like a supported bridge pose.
• Extend one leg and, if your lower back is comfortable, extend the other leg.
• Relax your legs completely into this gentle backbend.
• Hold for 10 slow breaths.

Modifications:

• Use a cushion or a rolled-up towel or a blanket instead of a yoga block.

Why Jones recommends this pose: “Many poses that stretch your hip flexors use active muscles, like the back leg in a lunge,” she says. “This alternative hip flexor stretch is passive and directed to the deep psoas muscle, the upper hip flexor.”

“Your psoas at the front of the hip holds tension from daily posture, constant usage and stress. The psoas attaches from the lower spine to the femur (thigh bone) and crosses the pelvis.

“When the psoas tightens and shortens, it pulls on the lumbar spine, creating low back or hip pain. As the hip flexors lengthen, the entire front body stretches as well,” says Jones.

2. Legs up the wall

Image 1 of 2

Time: 10min

How to do it:

• Lie on your left side with your knees bent and your buttocks close to the wall.
• Roll to your right onto your back and swing your legs up the wall—keep them slightly bent if your hamstrings are tight.
• Place a pillow or towel under your head if needed. Let your back naturally curve and rest your arms by your sides, palms up.
• Exhale, relax your shoulders and chest.
• Rest for 10 minutes, but if this feels too long, start with a shorter duration and gradually build up.
• To release the pose, bend your knees, roll onto your side and push yourself up.

Modifications:

• Practice on your bed to reduce pressure on your spine and hips—this is also good if you can’t get up and down from the floor easily.
• Elevate your hips with a cushion or block if needed.
• Bend and open your legs into a butterfly pose (see second picture).
• For deep relaxation, cover your eyes with a towel or sleep mask.

Why Jones recommends this pose: “Without a doubt, legs up the wall is the top yoga pose to erase a dismal day or an overloaded mind,” she says.

“Physically, it improves circulation and reduces swelling in the legs and feet. Remember, your feet are always your lowest point, whether you sit, stand or walk for long periods. Legs up the wall also brings relief from low-back pain or stiffness.”

3. Single-leg spinal twist

Hold: 10 breaths each side

How to do it:

• Lie on your back with your legs extended.
• Exhale and bring your right knee toward your chest.
• Place your left hand on your right knee and gently bring your right knee to your left side as you turn your head to your right.
• Keep your shoulders and upper back on the floor.
• Hold for 10 breaths, then release carefully and repeat on the other side.

Modifications:

• Rest your bent knee on a cushion or block for extra comfort.

Why Jones recommends this pose: “The one-leg supine spinal twist stretches the chest, arms, armpits, gluteals and hips,” she says. “Focus is required to enter and stabilize the pose and your core muscles will activate to hold the pose steady.”

“Once you land the pose, long, slow breaths induce healing. As the middle and lower back relax, your abdominal organs are massaged, which can also aid digestion.”