Hi Friends!

Yoga on and let’s get into the Christmas vibe! This class should stretch, strengthen, energize and de-stress your mind and your body. However, if your stretched for time simply do a position or two. Every  position below includes detailed instruction with less challenging modifications and the benefits each pose.

May you be blessed with abundant peace and joy as you celebrate the true meaning of Christmas!

…and angel said, ” behold, I bring you good tidings of great joy, which shall be to all people. For unto you is born this day in the city of David a Savior, which is Christ the Lord!” (Luke 2:10-11)

This is your time to release the cares of your world and just breathe. Go ahead indulge. Being aware of this present moment will help. Sit comfortably, close your eyes and inhale peace and joy and exhale all your daily thoughts. Stretching with this mindset while breathing deeply will help to de-stress and bless you!

1.) Standing Forward Bend Stretch Variation

For a brain boost and energy buzz, perhaps this will do!

Forward bends stretch our entire back sides, relieving tension in our spine, neck and backs. While stimulating digestion they boost brain power, circulation, calms our minds and soothes our nerves. They may also act as a mild depressant. Getting merry never felt so good!

• Stand with your feet hip width apart.
• Place your hands on your hips or clasp them behind your back.
• Point your left foot forward.
• Slightly bend your right knee.
• Fold forward over your left leg.
• Breathe deeply for 10 counts.
• Repeat with your right leg forward.

2.) Triangle Pose

Open relaxed hips help to relieve stress and aid digestion which Triangle Pose is known for.

Triangle Pose is a terrific hip stretching and strengthening position. It also stretches and strengthens our entire leg including our ankle joints, hamstrings and calves. It may also improve digestion, relieve stress and help with menopause symptoms.

• Spread your feet apart approximately 2-3 feet.
• The farther apart your feet- the more challenging the position is.
• Let your heels stay on the same line but slightly turn your left toes toward your right ankle.
• Turn your right leg toes directly to your right side.
• Pull your belly in while standing up tall.
• Extend your torso up and then over your forward right leg.
• Gently slide your right hand down your leg, touching the floor if you can.
• If you find it too challenging to touch the floor rest your hand on any part of your leg when you feel stretched but not uncomfortable.
• Lift your left arm up.
• Breathe deeply for 5-10 soothing deep breaths.

3.) Extended Side Angle

A great total body stretch that strengthens too!

Extended Side Angle Pose may relieve stiffness in our shoulders and back while strengthening and stretching our entire legs and ab muscles. While building stamina it expands our lung and chest area as well.

• From your Triangle position, simply bend your forward right leg.
• Extend your right arm up and over while leaning into the stretch.
• Aim for keeping your entire torso facing forward as you stretch to the side.
• Breathe deeply up to 10 counts.

4.) Side Angle Twist

Besides blessing us with all the Extended Side Angle Pose position benefits, adding a twist will tone our core and ab area while compressing internal stomach organs. As you release the twist, you send fresh blood to that area aiding in the release of toxins from your body.

• Press your palms together while lifting your back heel to keep your body mobile to twist.
• Take a deep inhale as you exhale gently twist over your forward knee.
• You may rest your back knee on your mat for support while you twist.
• Hold this position while breathing deeply up to 10 counts.
• Switch legs and start Extended Side Angle with your left leg forward then do the twist!

5.) Star Pose Forward Bending Stretch

Like it’s sister Forward Bend, the Star Pose with a bend forward stimulates circulation to our brains increasing our energy, calming our minds and soothing our nervous systems. It aids in digestion and stretches and strengthens our entire legs and core. Stretching our arms out first, then down, engages our abs and strengthens our backs, shoulders, neck and spine!

You can also put a chair in front of you to rest your hands on if you can’t quite make it to the floor yet!

• With both toes facing forward extend your legs to the sides.
• The wider the position the more challenging it will become.
• Keep both legs straight and clasp your fingers with pointed index fingers pressed together.
• Inhale and stretch up with both arms and exhale slowly folding forward.
• Rest your hands on the back of a chair or a wall.
• OR continue to fold downward, resting your hands on your mat.
• Repeat the stretch up with a deep inhale and the fold forward with a deep exhale.
• Aim for 10 stretches up and 10 stretches folding forward.

6.) Star Pose Twist

The twisting action stimulates digestion while providing a great total body stretch!

• Your hands may rest on a chair for support here or a yoga block.
• Lower each hand while stretching the other hand up.
• Aim for 10 stretches with each arm for a total of 20.

7.) Star Pose Leg Stretch

This extra stretch to the side will increase flexibility to your legs and improve the range of motion in your hip area.

• Your hands may rest on a chair or yoga block here also.
• Walk your hands over to your right leg.
• Aim to touch your head to your knee.
• Breathe deeply for 5-10 counts.
• Switch legs.
• Repeat a few more times with each leg.

8.) Star Pose Stretch

Adding a little weight to your upper arms, neck and shoulder area helps with fighting arthritis and osteoporosis while deepening your leg and hip stretch!

• Your hands may rest on a chair or yoga block here as well.
• Lower to your elbows and press your palms together.
• Continue stretching those legs by sliding them out just a bit.
• Continue stretching while breathing deeply for 10 counts.
• Repeat a few more times.

9.) Tip Toe Squat With Eagle Arms

Can you hear them? Your ankles, feet, and toes are yelling hooray- we are being used! The Eagle position of your arms stretches your upper back and shoulder area.

• Bring your heels together on tip toes if possible.
• Extend your knees out to your sides.
• Bend both elbows out in front of you.
• Take your right hand and place it below your left elbow.
• Now, swirl your right arm around your left arm.
• When your palms meet clasp your fingers. If they do not meet keep them where they are and breathe deeply up to 10 counts.
• Keeping both arms directly in the middle center of your torso helps in swirling them up.
• You do not have to raise your heels the whole time. Lower and lift them if your just starting out!

10.) Tip Toe Extended Leg Squat Stretch

• Extend your right leg out to the side.
• Stay on your tip toes if possible.
• If possible stretch over your extended right leg.
• Place your hand on your mat for support.
• Breathe deeply up to 10 counts.
• Now stretch the other way, over your left bent leg and breathe deeply up to 10 counts.
• Now repeat the process extending your left leg to the side.

AGAIN! Tip Toe Squat With Eagle Arms

I had really bad feet nine years ago as I was just getting into yoga. Today my feet feel fine!

• Back to a Tip Toe Squat again.
• Breathe deeply for 5-10 deep breaths.

11.) Butterfly Stretch

• Sit down on your mat and place the soles of your feet together.
• Pulling your feet in closer to your torso will give you a more challenging stretch.
• Extending your feet forward will ease the difficulty.
• Lift up with a big inhale while gently pressing your chest forward.
• Exhale slowly folding forward.
• Repeat 10 more times-then remain folded forward for another 10 counts.

 12.) Seated Spinal Twisting Prayer Pose

• Place your right foot over your bent left knee.
• Try to pull both feet towards your torso for a deeper stretch.
• Now wrap your arms around your knee.
• Press your palms together and breathe deeply up to ten counts.
• Next, say a prayer if you like!
• Switch legs and repeat!

Thanks for joining me!

Stay merry and bright!

xxoo

Penny