Holiday Hangover? Time To Hit The Mat

We’ve eaten the turkey (or the nut roast), we’ve drunk the mulled wine, we’ve indulged in the decadent Christmas cake and brandy filled mince pies, is it really any wonder that we may have a bit of a sore head and our digestive system is in a bit of a spin?!

If you’re feeling a little delicate this holiday season and need a little something to soothe that sore head of yours and get your digestive juices flowing again some nice, gentle yoga might be just what you need.

Let’s be honest when that head is pounding and the light is blinding all we really want to do is hide under that big soft duvet in a very dark room and just sleep it off but if you want to try something a little different why not try some of these supported postures.

Supported Savasana 1

• Place a foam block on your mat then take a bolster and place it vertically over the block so the top end of the bolster is raised slightly.
• Fold a blanket and place it at the top end of the bolster like a pillow.
• Rest your sacrum against the low end of the bolster and bring your back gently onto the bolster. Your head should be supported with the blanket and your back supported by the bolster.
• Let your ankles and feet drop to either side and place your arms by your sides, palms facing upwards.
• If you have an eye pillow or light cloth you can place it over your eyes or if you prefer you can just close your eyes and relax in to the pose.
• You should feel a nice, gentle stretch in your back and you feel your chest opening.
• Stay here for a few minutes.
• If this feels uncomfortable in any way come out of this pose and try Supported Savasana 2.

Supported Savasana 2

• Place 2 blankets over your yoga mat.
• Fold a third blanket into a ‘pillow’ and place it at the top of your mat.
• Take a bolster and place it under your knees and rest your head on the folded blanket pillow.
• Let your ankles and feet drop to either side and place your arms by your sides, palms facing upwards.
• Bring your shoulder blades down so your shoulders are nowhere near your ears and ensure that your shoulders aren’t on the folded blanket, only your head should be on the folded blanket.
• If you have an eye pillow or light cloth you can place it over your eyes or if you prefer you can just close your eyes and relax in to the pose.
• Stay here for a few minutes.

Supported Child Pose

• Kneeling with your big toes touching and your knees out wide take a bolster and place it between your thighs and bring your torso down to lay on the bolster.
• You can keep your arms by your feet or out in front of you, whichever is comfortable for you.
• Turn your head so your cheek is on the bolster in whichever direction that feels comfortable to you.
• Breathe gently and stay here for 5 to 10 minutes if you can and then change sides.

Supta Baddha Konasana (Reclined Bound Angle/Butterfly Pose)

• Lie on your back with your legs bent and your feet placed as near to your buttocks as is comfortable.
• Bring the soles of your feet together and allow your knees to fall and extend outwards towards each side of the mat.
• For extra support under your knees place a folded blanket or foam blocks by the side of each knee.

Upavistha Konasana (Open leg/seated forward fold)

• Start by sitting on the floor in Staff Pose with your legs out in front of you.
• Place your hands on the floor behind you and lean your torso back slightly.
• Stretch your legs out as wide as is comfortable.
• Place a bolster in the space between your legs with one end by your pelvis.
• Press your hands firmly into the floor and gently bring your buttocks forward along the floor.
• Making sure your knees are pointing towards the ceiling, flex your feet and press your legs down toward the floor.
• With your spine long and straight, begin to walk your hands forward between your legs.
• Extend your tailbone toward the back and tilt your pelvis so you have a natural curve in your sacrum.
• Reach out as far as is comfortable without rounding your back and rest your head on the bolster.
• Hold here for a few breaths and then walk your hands back towards your body and sit upright.
• Bring your knees together so you’re back in Staff Pose.

And now a little something to help get your digestive system back on track …

Pavanamuktasana (Wind Relieving Pose)

• Lie on your back with your feet together and your arms by your sides.
• Inhale and bring your right knee towards your chest. Hold. Exhale and bring the right leg back down onto the mat.
• Inhale and bring your left towards your chest. Hold. Exhale and bring the left leg down onto the mat.
• Now bring both knees towards the chest and rock from side to side.

Ardha Matsyendrasana (Half Lord Of The Fishes)

• Sitting in staff pose with your legs stretched out in front of you and your feet together.
• Bend your right leg and place your right foot on the outside of your left leg.
• Bend your left leg and place your foot against the outside of your left hip.
• Place your right arm behind you with your palms on the mat.
• Raise your left arm and then bring it down and hook your elbow behind the bended right knee.
• Inhale, then on the exhale gently ‘twist’ your torso so you get a nice gentle stretch in the abdomen.
• Repeat three times and then unhook your arm and move gently and slowly back into staff pose and repeat on the other side.

Seated Forward Fold (Paschimottasana)/Seated Twist

• Bringing yourself back up to a seated position stretch your legs out in front of you and gently bring the front of your body down towards your thighs into a Seated Forward Fold.
• You can rest your hands on your shins or if you really want to challenge yourself you can take hold of your ankles.
• Taking a few breaths here we then move into a Seated Twist:
• Begin seated with your legs together and stretched out in front of you
• Flexing your feet and placing your palms flat on the floor, arms close to your sides and roll your shoulders back.
• Keeping your left leg straight, bend your right knee, keeping your foot flat on the floor.
• On the inhale sit up tall and reach up with your left arm.
• On the exhale, twist toward the right and drop your left arm to the outside of your right thigh so your hugging your thigh.
• Then bend your left elbow and point your fingertips up to the sky
• Roll your shoulders back opening your chest and lifting from your lower back.
• Repeat on the other side then slowly bring yourself down to lie flat on your back.
• Bring your right knee towards your chest and give your knee a hug.
• Gently lift your head and bring your head towards your knee. Release and slowly bring your head back down onto your mat then bring your left knee towards your chest and repeat this sequence.
• Now bring both your knees towards your chest give them a hug and rock from side to side massaging your back to loosen tension in your back and belly.