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Find hope. 888-364-5977

December 21, 2016

Yoga Poses for the Holidays

by Lisa Diers, R.D., L.D., E-R.Y.T.

Yoga Blog Image

Hi Everyone!

The holidays are in full swing! In today’s blog post, I want to introduce you to (or possibly remind you of) a few yoga poses that you might find especially helpful this time of year when food choices are overwhelming, schedules are busy, and when social situations can be exciting and fun, but stressful as well.

Remember: any time you can take to ground yourself, center, and unwind—even for just a few seconds—could make a positive difference during a time of the year that can be challenging when you have a difficult relationship with food and body.

My personal favorite is to sneak in a Forward Fold anywhere I can. Even if I have to “pretend” to pick something off the floor!

In Gratitude,

Lisa

Warrior II

Warrier 2

Can sit on the edge of a chair for added support.

Internally or externally repeat:

On inhale: "Strong, confident." On exhale: "Amazing warrior."

3-5 inhales and exhales. Repeat on other side.

Forward Fold

Forward Fold

Sit on chair/edge of bed/couch and/or drop chin towards chest and stay where you feel most supported.

Internally or externally repeat:

On Inhale: "I choose to." On Exhale: "Let go of judgment."

3-5 inhales and exhales.

Breath of Joy

BOJ 1BOJ 2

BOJ 3BOJ 4

Can use a chair for added support. Adjust depth of inversion to best support body (see previous: Forward Fold)

Inhale for the first three poses (see our post on Breath of Joy for more detailed instructions). Exhale for the final "let it go forward fold."

Repeat as many times that feels good to your body. 3-6 times is common.

Tree Pose

Tree pose

Can use a chair or wall for increased support.

Express your tree how it best fits you (arms raised, lowered; both legs connected to ground or just one).

3-5 inhales and exhales: "I am rooted, grounded, balanced and strong."

Repeat on other side.

Supine Spinal Twists

Supine Spinal Twist

Listen to your body and move only as far as it feels good. Be mindful of how your low back feels.

On inhale: "I trust my body." On exhale: "To rest and digest."

3-5 inhales and exhales.

Repeat on other side.

Child's Pose

Childs Pose 1Childs Pose 2

Many variations, can use back of chair or bolster. See our full post on Child's Pose for a more detailed description.

Internally or externally repeat:

On inhale: "I am safe." On exhale: "I am supported."

3-5 inhales and exhales or more, as desired.

Legs Up the Wall

Legs Up the Wall

See our full post on this pose for more details.

Internally or externally repeat:

On inhale: "Who I am." On exhale: "Is enough."

5 inhales and exhales or more as desired.

About the Author

Lisa Diers, R.D., L.D., E-R.Y.T.

Lisa Diers, R.D., L.D., E-R.Y.T.

Lisa is The Emily Program's Director of Nutrition and Yoga Services. Lisa oversees the national operations of both nutrition and yoga departments, which includes the direction and oversite of the clinical practices for 65+ nutrition staff and 20+ yoga instructors. She has over 10 years of eating disorder specific experience in yoga instruction, clinical nutrition counseling and program development. Lisa draws from her deep knowledge base of nutrition, yoga, body image and eating disorder treatment to meet clients' physical and emotional needs. She develops and conducts national eating disorder and body image sensitive yoga trainings and is also a regular blogger on nutrition, yoga and body image; a published author (articles, book chapters and published research); and continues to conduct research to better understand the role of yoga and nutrition in eating disorder recovery.

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Recovery for life is possible 888-364-5977

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888-364-5977

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