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In today’s fast-paced world, taking a moment for yourself is essential. Here in this post about yoga for self care session is designed to relieve stress and help you reconnect with your body and mind. In order to write up the content for blog post I curated from this video: 30 Min Yoga for Self-Care & Stress Relief. Welcome to Yoga with Allie Van Fossen and our YouTube yoga fam—Allie, a 500HR RYT, retreat leader, and founder of the Body Mind Soul Studio, offers a holistic yoga approach to help you transform your life on and off the mat!Let’s step onto the mat together and embrace the healing power of gentle movement.
Table of Contents
- Welcome and Introduction
- Setting the Scene for Self Care
- Beginning with Child’s Pose
- Grounding and Self-Reflection
- Gentle Side Stretching
- Cat-Cow Movements for Unwinding
- Thread the Needle Pose
- Nourishing the Body: Acknowledging Restrictions
- Kneeling Goalpost Arms and Puppy Pose
- Exploring Sphinx Pose
- Crocodile Pose for Throat Nourishment
- Gentle Hip Openers: Pectoral Stretch
- Half Frog Pose for Deep Release
- Final Restorative Child’s Pose
- Closing the Practice: Connection and Om
- FAQ
Welcome and Introduction
Welcome to your journey of self care through yoga. This practice is designed to help you reconnect with your body and mind, allowing you to unwind and release stress. As we embark on this gentle exploration, I encourage you to create a welcoming space, both physically and mentally. Gather any props that might support your experience, and let’s begin this nurturing journey together.
Setting the Scene for Self Care
Self care is not just a trend; it’s a necessity. In our busy lives, we often forget to prioritise our own well-being. Take a moment to breathe deeply, acknowledging your presence on the mat. Notice the environment around you. Is it calm and inviting? Creating a serene atmosphere is essential for your practice. Let this space be a sanctuary where you can embrace the healing power of yoga for self care.
If you’re using yoga for stress relief and self-care, it’s also important to take care of your body, especially when dealing with muscle tension. Yoga can be a great way to ease soreness and promote recovery after a long day or an intense workout. Check out this guide on Yoga for Sore Muscles to learn how to gently stretch and relieve tightness while supporting your overall well-being.
Beginning with Child’s Pose
Let’s start our practice in Child’s Pose, or Balasana. Kneel on the mat with your knees comfortably hip-width apart. As you lower your torso down, extend your arms in front of you or alongside your body. Allow your forehead to rest gently on the mat. This position is grounding, helping you to connect with your breath and the present moment.
Grounding and Self-Reflection
As you settle into Child’s Pose, take a moment to scan the landscape of your life. What roles and responsibilities are demanding your energy? Reflect on your dreams and the efforts required to achieve them. Acknowledge the mental and emotional triggers that may arise. Importantly, recognise that you are here, dedicating this time to yourself. Celebrate this choice to step onto the mat.
Gentle Side Stretching
On your next inhale, gently lift your gaze and walk your hands to the right side of your mat. Feel the stretch along your left side, allowing your body to expand. Hold this position for a few breaths, then return to centre and repeat on the left side. This gentle side stretching nurtures your body, releasing tension and inviting a sense of openness.
Cat-Cow Movements for Unwinding
Transition into a tabletop position with your wrists under your shoulders and knees under your hips. Begin the Cat-Cow sequence by inhaling as you arch your back, lifting your head and tailbone. Then, exhale as you round your spine, tucking your chin and tailbone. Repeat this movement, feeling the flow of energy through your spine. Cat-Cow is excellent for unwinding the layers of stress that accumulate in our bodies.
Thread the Needle Pose
From tabletop, inhale your right arm high, reaching towards the ceiling. Exhale as you thread your right arm under your left arm, resting your right shoulder and ear on the mat. This pose allows for a deep stretch in your upper back and shoulders. Choose where to place your left hand, whether it remains extended or wraps around your back. Breathe deeply here, allowing each exhale to release any lingering tension.
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Nourishing the Body: Acknowledging Restrictions
As you settle into Thread the Needle, take a moment to acknowledge any restrictions you may feel in your body. Perhaps you’ve been unwell or inactive, as I have recently. Recognising these limitations is part of the healing process. Allow yourself to feel nourished by this gentle movement, releasing layers of stress that may have built up. Remember, it’s okay to take things slowly and listen to your body’s needs.
Kneeling Goalpost Arms and Puppy Pose
Let’s move into a kneeling posture with the knees together. Inhale, rising up to bring your arms into a goalpost cactus shape. As you exhale, lower back down. This movement, synced with your breath, allows you to open your chest and heart space. Feel the energy flowing as you repeat this sequence, sending your hips forward with each inhale.
Transition into Puppy Pose, Anahatasana. Walk your knees towards the back of the mat, stacking the hips over the knees. Take a big step forward with each hand, allowing your forehead to gently rest on the mat. If it feels comfortable, bring your chin to the mat as well. This pose invites a deep stretch through the spine and heart area, nurturing your emotional wellbeing.
Exploring Sphinx Pose
From Puppy Pose, gently make your way into Sphinx Pose. Lower down onto your forearms, ensuring your elbows are slightly in front of your shoulders. The tops of your thighs, pelvis, and navel should be resting on the mat. As you breathe here, feel the stability of the earth beneath you. Engage your core, and lift one leg at a time, maintaining a sense of calm and neutrality.
In Sphinx Pose, reconnect with the sensations in your body. Life can be unpredictable, and this pose grounds you. With each breath, cultivate trust in your journey, knowing that you are safe and supported. This is your time to embrace stillness and vulnerability.
Crocodile Pose for Throat Nourishment
Now, let’s settle into Crocodile Pose. Rest your chin in your hands, allowing your fingers to curl around your jawline. This position nourishes the throat region, where we express our thoughts and emotions. Take a moment to appreciate the freedom of voice you possess.
In this pose, notice if there are any tensions in your throat. Allow them to dissolve with each breath, creating space for authentic expression. This area often holds back our truths, so embrace the expansive feeling as you relax here for a minute.
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Gentle Hip Openers: Pectoral Stretch
Gently roll over onto your back and extend your left arm out from the shoulder. As you tippy up onto your right hand, roll onto your left hip. Plant your right foot behind you and consider draping your right arm behind your back for a deeper stretch. This pectoral stretch opens the shoulders and chest, releasing tension held in the upper body.
Be gentle with yourself as you explore this pose. Each side may feel different, and that’s perfectly okay. Embrace the sensations and breathe deeply, allowing the stretch to ease any tightness. Remember, yoga for self care is about honouring your body and its needs.
Half Frog Pose for Deep Release
Let’s transition into Half Frog Pose. Align your left knee with your left hip and bring your left heel to meet your left knee. If needed, place a cushion under your knee for support. Allow yourself to settle, feeling the weight of your body grounding into the mat. We’ll be here for a few minutes, so take this time to let go of tension.
As you breathe, invite your pelvic bowl to feel heavy. Allow the layers of tension to melt away. This is a moment for deep release, where your physical, energetic, and emotional bodies can find balance and peace. Allow yourself to be present in this gentle opening.
Final Restorative Child’s Pose
After completing Half Frog, return to Child’s Pose. If you have a block, place it under your forehead for added comfort. This restorative pose invites you to sink into the earth, allowing the body to receive nourishment. Flip your palms up towards the ceiling, symbolising your openness to receiving self care.
In this moment, acknowledge that you deserve rest and relaxation. Allow your breath to guide you, filling your body with calm energy. This is your time to recharge and reconnect with your inner self.
Closing the Practice: Connection and Om
As we come to the end of this practice, find an upright seated posture. Place one hand on your heart and the other on your belly. Feel the support and steadiness cultivated through this self care journey. Bring your hands to prayer at your heart centre, ready to close with a soft Om.
Take a moment to gradually open your eyes, bringing the sense of ease and calm into your day. Remember to bookmark this practice for when you need to unwind and reconnect with yourself. You are worthy of this time on the mat.
FAQ
What is yoga for self care?
Yoga for self care involves practices that nurture both the body and mind. It focuses on gentle movements and mindful breathing, allowing individuals to unwind and reconnect with themselves.
How often should I practice yoga for self care?
Consistency is key. Aim to incorporate yoga for self care into your routine at least a few times a week. Listen to your body and adjust the frequency based on your needs.
Can I practice yoga for self care if I’m a beginner?
Absolutely! Yoga for self care is accessible for all levels. Start with gentle poses and listen to your body’s limits. The important thing is to create a nurturing environment for your practice.
What props can enhance my yoga for self care practice?
Props such as blocks, straps, and bolsters can provide support and comfort during your practice. They help you achieve proper alignment and deepen your stretches.
For more resources, consider exploring our other blogs on yoga for stress and yoga for beginners to enhance your self care toolkit.
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