a month of yoga for holiday equanimity
get grounded with standing poses
However enchanting the holidays can be, the last month of the year is often the most hectic, and so I thought it might be seasonally supportive for our bodies and minds to declare this an unofficial Yoga Month.
I’ve noticed from clients and students that consistency and general body awareness can sometimes be or cause recurring issues - these are common hurdles that I hope can easily be more equalized with a few helpful pointers.
When we build a solid foundation of something - whether a movement practice, cooking, or learning a language - we gain confidence and attentiveness, both of which are invaluable in navigating the end-of-year buzz.
Throughout the month, I’ll introduce different posture groups, offer alignment tips, and explore physiological benefits.
Remember that you can always modify - yoga is not just for people who can easily touch their toes, flip upside down, or squirrel themselves into a human pretzel.
Yoga is for everyone who desires to cultivate a deeper connection with their body and mind; who is curious about developing the tools to meet themselves where they are, as they are - whatever is going on within or around them.
As the month progresses - holiday mayhem and all - my hope is that you’ll be able to:
Move your body with greater awareness, knowing there’s always room to grow.
Cultivate consistency - whether yoga or walking, daily or occasional, short or long.
Feel confident modifying poses if and when necessary to suit your unique needs.
Notice and reap the physical and emotional benefits of mindful movement.
A variety of yoga and mindfulness tools and more can be found on my Amazon storefront (I receive a small commission).
For further grounding, self-connection, reflection, and additional equalizing practices, enjoy my short Mindful Morning virtual workshop :)
standing poses
Standing poses are ideal for grounding yourself as the month begins, creating literal and metaphorical roots for your body and mind in anticipation of the new year.
Whether you’re a yoga teacher, a student, or someone with an entirely different lifestyle and movement practice, the impact and importance of standing poses are worth considering at any and every stage of your life.
Standing poses are often rushed through in a fast-paced class with little focus on alignment, which can diminish the many benefits these poses have to offer - from a healthy spine to functional knees, to a stable and mobile pelvis.
When practiced with care, standing poses can:
Elevate our mood: Feel grounded, balanced, capable, powerful, and expansive.
Foster stability and mobility: Build strength and fluidity in body and mind.
Enhance your yoga practice: Lessons from standing poses apply to other postures.
Support longevity: A foundation of stability and mobility benefits every age.
mood benefits
Think of a tree: its deep roots, sturdy trunk, and flexible branches gracefully and constantly adapt to the elements and changing seasons.
We can apply these concepts while practicing standing poses by working from the ground up, which nourishes and strengthens our legs, pelvis, and spine.
Notice how it feels for you personally when you implement these principles yourself.
yoga practice benefits
Like tadasana / mountain pose, standing poses can act as a blueprint for many other postures in various categories.
They help us understand the feet, the straightening or bending of the legs, the engagement of the leg muscles, the rotation of the thigh bone in the hip socket, the placement of the pelvis, and the opposition of grounded legs and an elevated spine.
Because they are quite invigorating, standing poses can feel challenging if and when you're menstruating, pregnant, generally fatigued, or recovering from being unwell - take care and don't stay in these poses too long if you need to modify.
longevity benefits
Standing poses can be considered imperative for longevity in the sense that they cultivate physical and mental stability, mobility, and spaciousness.
Learning to balance these qualities in all areas of your life can be incredibly transformative, empowering, and of course grounding.
alignment tips
Equalize the feet: Whether the legs are neutral or externally rotated, distribute weight evenly through the toes and all sides of the feet. Lift the inner arches without collapsing onto the outer edges.
Align the joints: Keep toes, ankles, knees, and hips aligned. For example, in warrior II, ensure the front knee tracks over the ankle and aligns with the hip.
Activate straight legs: Engage the muscles around the knees to stabilize and elongate all sides of the legs, which creates both steadiness and flexibility.
Press down and lift up: Root through the feet, stabilize the legs, and lift the torso upward. Lengthen through the sides of the torso without thrusting the spine or shrugging your shoulders. This can be very therapeutic for the back, too.
start here
Consider implementing one or a few of points above in foundational standing poses:
Tadasana / mountain pose
Uttanasana / forward bend
Trikonasana / triangle pose
Virabhadrasana I and II / warrior I and II
Parsvakonasana / side angle pose
Parsvottanasana / pyramid pose
Prasarita Padottanasana / wide-legged forward bend
Vrksasana / tree pose
Ardha Chandrasana / half moon
forward bends
I won’t cover every posture group this month, so I invite you to continue exploring with this dynamic 33-minute practice and a few pointers on forward bends.
You can utilize most, if not all, of the pointers from standing postures :)
Enjoy taking care of your body in this way - don’t hesitate to reach out for more personalized support.
What yoga postures, activities, or mindfulness practices help you feel grounded?
Take good care,
S