Unwrap some calm this Christmas season with a wellbeing gift of Yoga poses and de-stress breathing techniques to keep you in top shape both inside and out. Give the following a go to help you keep calm and sparkling during this busiest of seasons.

4-7-8 Breathing
Sit or lie down comfortably, close your eyes and take a deep breath through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale slowly through your mouth for a count of 8. Repeat three to four times.

Box breathing
Sit in an upright, comfortable posture. Inhale deeply through your nose for a count of 4. Hold steady for a count of 4. Exhale slowly through your mouth for a count of 4. Hold your breath again for a count of 4. Repeat for 2-3 minutes, concentrating on your breathing.

Diaphragmatic breathing
Lie down on your back or sit in a comfortable chair. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose and let your diaphragm (not your chest) expand. Your abdomen should rise, and your chest should stay relatively still. Exhale slowly through your mouth, feeling your abdomen fall. Continue for 2-3 minutes, focusing on the rise and fall of your abdomen.

Christmas yoga
Mountain Pose
Begin by standing with your feet together or hip-width apart, grounding your feet firmly into the floor. Distribute your weight evenly across both feet. Engage your thighs, lift your kneecaps, and lengthen your spine. Relax your shoulders, then roll them back and down, away from your ears. Keep your arms relaxed at your sides with palms facing forward. Keep your head directly over your shoulders, with your chin parallel to the floor and look straight ahead. Breathe in deeply through your nose, expanding your chest and lifting your arms overhead. Breathe out slowly, being aware of your feet planted onto the ground. Hold the pose and stay in this position for several breaths, focusing on your balance and breath.

Tree Pose
Start in Mountain Pose and stand tall with feet together and weight concentrated on your left foot. Lift your right leg, bending your right knee and place your foot on your inner left thigh or calf. Find your balance and engage your core (focus on something in the room in front of you to help balance). Raise your arms. (Hands can be at heart centre or overhead).
For beginners: Place your foot on your ankle or calf for balance, use a wall for support, and avoid resting your foot on your knee. Focus on grounding your standing foot and keep your hands at the heart centre for added stability. You can also practice sitting in a chair, hold the pose for shorter durations, and slightly bend the standing knee if necessary.

Warrior Pose
Start in Mountain Pose, standing tall, with feet together.
Step your feet 3-4 feet apart, right foot 90 degrees, left foot slightly in. Bend your right knee over your ankle. Keep the left leg straight and grounded. Raise your arms parallel to the ground, palms down, shoulders relaxed. Look over the right-hand fingertips, holding for several breaths.
For beginners: Lower back knee to the ground for support, keeping the front leg bent.

This Christmas, glow bright, stress light and have a wonderful holiday season!
Love Sarah x

Sarah Maxwell is a multi-award winning Lifestyle Wellbeing and Fitness coach. You can find her at sarahmaxwell.com
Get in touch via email at sarahmaxwell@mail.com
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