How to use yoga as a tool for self-care
Self-care is a term used to describe the act of taking care of yourself. Think of the things you do to care for others in your life. Doing those same types of things for yourself is what self-care is all about. Self-care will look different for each of us and may look different from day to day. The goal is to notice how you are feeling and find what will feel nurturing to you. One tool that can be very effective for self-care is yoga.
How yoga helps
Yoga is a gentle practice of mindful movement that aims to connect and nurture both the mind and the body. The movements are low impact, breathwork aims to calm the nervous system and the calming nature helps clear the mind. Yoga is not meant to be done only by those who are young, fit and flexible. It is for all of us. It is for anyone who needs a break, who needs to slow down and who needs to recharge.
One of the biggest benefits of a yoga practice is that it helps you activate your parasympathetic nervous system. This is our internal system that signals that we are safe and it is ok for our body to relax and perform all of it’s functions. When we are not in our parasympathetic nervous system, we are in our sympathetic nervous system (fight or flight mode) and our body funnels its energy to our heart and limbs so we can get away from danger. Our busy lives keep our bodies in fight or flight mode more than we think. Yoga can help you shift away from that.
Benefits of using yoga for self-care:
Feeling relaxed and recharged – when the body relaxes and internal functions get the energy they need, you feel more rested and recharged.
Improved focus and mental clarity – calming the mind can help lift brain fog and overwhelm from too much stimulation.
Enhanced body functions – getting your body into the parasympathetic nervous system helps you to improve key functions like digestion, immune function, and heart health.
Sleep better – releasing stress and anxiety through yoga can help you get to sleep easier and stay asleep during the night, allowing you to wake feeling more rested
Feel better in your body – the stretching of yoga can help you release tight muscles, improve range of motion, and help you feel better when moving your body.
Lower levels of stress hormones – too much cortisol in the body has been linked to weight gain, inflammation, and many other health problems.
How to put it into practice
Join a yoga class at a gym, studio, or book a private lesson at your home.
If that feels like too much, try an online video. I recommend Yoga with Adriene on YouTube.
If you can’t imagine adding another thing to your to do list, try this 5-minute sequence right before bed at night (tip: light a candle and create a zen space for yourself):
1. Child’s Pose
Start on hands and knees. Knees can be hip distance apart or out wide. Shift your hips back and sink them down over your heels. Reach your arms forward in front of you and gently lower your chest and forehead down toward the floor. Rest here for at least 5 breaths.
2. Cow Pose
Come back up to hands and knees. Bring knees under hips, hands under shoulders. As you inhale, drop your belly down toward the floor and gaze up creating an arch in the back. As you exhale, move to Cat Pose and move back and forth between Cow Pose and Cat Pose linking your movement to your breath.
3. Cat Pose
From hands and knees, as you exhale, round your back as you drop your chin toward your chest. Try to pull your belly button up toward your spine. When you inhale, move back to Cow Pose and alternate back and forth from Cat Pose to Cow Pose linking your movements to your breath.
4. Legs Up The Wall Pose
Move to your back and slowly bring your knees in toward your chest, then straighten legs reaching feet up toward the ceiling. You could bring hands to back of thighs if you’d like. If you have an open wall space, move to the wall and rest heels on the wall while you rest. Hold this pose for at least 10 breaths.
Yoga can be a very effective tool for self-care, give it a try today.