Christmas - Just having to get up at 5am with the kids to open santie pressies and then cooking up a storm - not to mention fitting in the christmas swim at the Flaggy Shore, topped up by rich delicious food - and alcohol - sitting watching movies, visiting the outlaws, getting to mass - phew Christmas is very demanding on all our systems - digestive, circulatory ( the swim - ha ha), emotionally ( especially if you are missing near and dear ones ) energetically and of course spiritually.

With this in mind I’ve been teaching this sequence all week and will continue into next week to support my students and their nervous systems to not just survive but thrive through Yuletide Pressures and Joys.

Legs up the wall - one of my all time favourites and the oldest recorded yoga pose - this pose rests the legs - very important for the chef - it relieves the back, and like all inversions rests the mind - translation - it feels very very good.

How long do I stay? 10 mins - which sounds like loads but after 10 mins you will want another 10.

Do I need props? - a yoga bolster under the pelvis is an added bonus but if you have none 2 pillows will surely do - you can drop hints for christmas with this blog ! A blanket under the body is essential or you will get stuck coming out.

How do I get in to it ? Easy - when you know how - sit with right hip to the wall on the pillows or bolster - place hands on the floor behind you , pivoting on the pelvis swing your legs up the wall. Bend legs put your feet on the wall and lift the hips - adjust the support so its under the middle of your pelvis.

How do I get out of it? Feet to the wall - push the body back on the blanket.

The Pose of the Child - draws us in and opens the back of the body - Due to ankle and knee restrictions I’ve placed a blanket behind Paul’s ankles and another behind the knee - he has 2 bolsters and a blanket so his nose has space. This pose brings inner quietness at a very noisy time. You just have to sink into this one with complete surrender to allow the shoulders and arms to relax and droop. Again you can use pillows and blankets - its got to feel really comfortable though so listen to your body.

Stay for 5 minutes but if your knees complain come up earlier.

This pose brings openness to the front body. Here I’ve put the blanket folded twice under his bra strap area. Just the tips of the shoulder blades touch the bolster. You can fold it in 3 if you have the flexibility and it feels comfortable. ( Due to stiffness in the elbows I have supported Paul’s wrists but if yours go to the floor don’t bother.)

Here you can find the breath movement across the blanket from the centre to the sides of the chest - it takes a minute or so to relax but once you do you won’t want to come up. Let the chest open and fill with breath - relaxing and retracting on exhalation. If neck is sore place a blanket under the head. Spread the ribs and diaphragm.

The Eye Bag - the only piece of equipment you must have.

You can leave your yoga mats and bolsters behind - but this little eyebag is such a game changer when it comes to relaxation. I learnt this through kids yoga - I could never get them to relax - UNTIL I bought a heap of eye masks - Bingo - they all relaxed and enjoyed it! Its so effective because it basically sends a strong message to the brain that the eyes are off and hence you are off - you will relax like a sloth - take it from me it moves your relaxation and stress release from a 4 to a 10 - instantly. You can easily make one - just non itchy material and rice inside - you can buy them either online or I sell them - message me if you want one. Alternatively you can use a tea towel or a pillowcase - any small piece of material will suffice. Don’t cover your nose.

The Sequence

This sequence which is a basic inversion, basic forward bend and basic backbend - is relaxing for the nerves, calming for the mind and gentle on the body. Take time this Christmas to give yourself 20 minutes between the mayhem to restore and rebalance your system. Enjoy xx