Holiday stress busters: Yoga poses to keep you calm and centred

Does the word Christmas make you feel excited or stressed? It’s a time to enjoy and relax with family and friends but it’s also filled with lots of events and to-do lists that can make any mum very stressed and exhausted. I know how you feel, and I think many mums around you do. Keeping your calm and being centred at one of the most stressful times of the year can be difficult especially when you have to juggle work, kids, relatives, yes, the list goes on. You might just want to retreat and have some time for yourself, but then you feel guilty and don’t do it. This is the time to take time for YOU and enjoy it. If you do, you are going to feel a lot happier and energised this holiday season.

Yoga has been my go-to for many years and it continues to help me through life’s ups and downs. It’s steady constant and keeps me grounded and balanced when times are hectic. I want this for you, so this is why I’ve put together this blog to help you find your calm amidst the chaos.

Why Yoga and Meditation are Essential for Busy Mums During Christmas

The holiday season can be overwhelming, especially for busy mums juggling endless tasks. The stress often leads to shallow breathing, tension, and feelings of anxiety. Yoga offers a powerful solution by activating the parasympathetic nervous system, which calms the mind, reduces stress, and helps release tension in common pain areas like the neck, back, and shoulders.

In December, energy often runs low after late-night events, long hours in the kitchen, and endless errands. Yoga poses like Downward Dog, Warrior II, and seated twists improve circulation and restore vitality, leaving you refreshed and balanced—even with just 10 minutes of practice.

Yoga isn’t just about physical movement; it also helps regulate emotions by reducing cortisol (the stress hormone) and increasing serotonin (the happiness hormone). Big family gatherings can bring joy but may also stir up stress, and yoga gives you tools to manage both gracefully.

Incorporating meditation and gratitude practices alongside yoga can amplify these benefits. Journaling after meditation is a wonderful way to process emotions, release tension, and reflect on the special moments of the season.

Grounding poses like Tree Pose remind us to stay present and stable, while restorative poses like Legs-Up-the-Wall or a guided body scan meditation help you relax completely.

This Christmas, make yourself a priority. Take moments to reconnect, recharge, and embrace the joy of the season with a yoga or meditation practice that works for you.

My top yoga poses for survive Christmas

Eagle Pose (Garudasana)

Why it works: Enhances focus and relieves tension in the shoulders and upper back.

• Wrap one arm under the other and cross one leg over the other.

• Hold for a few breaths and switch sides.

Three-Part Breath (Dirga Pranayama)

Why it works: Quickly calms the mind and balances emotions.

• Sit or lie down. Inhale deeply into your belly, ribs, and chest.

• Exhale fully in reverse order. Repeat for 1-2 minutes.

Legs-Up-The-Wall Pose (Viparita Karani)

Why it works: Reduces swelling in the legs, calms the mind, and helps with relaxation.

• Lie on your back with your legs resting vertically against a wall.

• Relax for 5 minutes or as long as you like.

Warrior II (Virabhadrasana II)

Why it works: Builds strength and confidence while grounding your energy.

• Step into a wide stance, bend your front knee, and extend your arms parallel to the floor.

• Hold for 5 deep breaths and switch sides.

Yoga sequence to keep your holiday calm

Standing Forward Fold with Shoulder Opener (Uttanasana Variation) (1-2 minutes)

• Stand tall, clasp your hands behind your back, and fold forward from the hips.

• Let your head hang heavy while your clasped hands stretch overhead.

• If your shoulders are tight, hold a strap or scarf instead of clasping your hands.
  Why it works: This pose releases tension in the shoulders and back while calming the mind.

2. Puppy Pose (Uttana Shishosana) (1-2 minutes)

• Start on all fours. Walk your hands forward and lower your chest toward the mat, keeping your hips above your knees.

• Rest your forehead or chin on the mat.
  Why it works: A deep heart-opener, this pose relieves stress and tension in the upper back.

3. Reclined Bound Angle Pose (Supta Baddha Konasana) (3 minutes)

• Lie on your back, bring the soles of your feet together, and let your knees drop out to the sides.

• Place pillows under your knees for support and rest your hands on your belly or by your sides.
  Why it works: This gentle hip opener encourages relaxation and emotional release.

4. Wide-Legged Seated Forward Fold (Upavistha Konasana) (2 minutes)

• Sit with your legs extended wide apart.

• Place your hands in front of you and fold forward, keeping your spine long.

• Use a bolster or cushion to rest your chest if needed.
  Why it works: A calming pose that gently stretches the legs and back while grounding your energy.

5. Revolved Side Angle Pose (Parivrtta Parsvakonasana) (30 seconds per side)

• Step into a lunge with your right foot forward.

• Bring your hands to prayer position, and twist your torso, placing your left elbow outside your right knee.

• Hold and breathe, then switch sides.
  Why it works: This energizing twist aids digestion and detoxification—perfect for the festive season.

6. Malasana (Garland Pose) (1 minute)

• Squat with your feet slightly wider than hip-width apart, keeping your heels grounded if possible.

• Press your palms together in front of your chest and use your elbows to gently open your knees.
  Why it works: This grounding pose stretches the hips and lower back, relieving tension and promoting focus.

7. Supine Spinal Twist with Eagle Legs (2 minutes per side)

• Lie on your back and cross your legs like in Eagle Pose (Garudasana).

• Drop your knees to one side while keeping your shoulders grounded.

• Switch sides after a few breaths.
  Why it works: This variation adds a deep hip stretch while releasing tension in the spine.

8. Happy Baby Pose (Ananda Balasana) (1 minute)

• Lie on your back and hug your knees into your chest.

• Grab the outer edges of your feet or ankles and gently rock side to side.
  Why it works: This playful pose releases lower back tension and invites a sense of lightness.

Bonus: Lion’s Breath (Simhasana) (3 rounds)

• Kneel with your hands on your thighs.

• Inhale deeply, then exhale forcefully while sticking out your tongue and opening your eyes wide.

• Repeat 3 times.
  Why it works: This fun breathing technique relieves tension, clears mental fog, and energizes you instantly.

This Christmas, give yourself the gift of yoga and meditation. These practices are more than just stress-busters—they’re tools for creating a joyful, peaceful, and meaningful holiday season as you navigate through the busy times. By prioritizing your well-being, you’ll be better equipped to share love and joy with your family. If you are happy the family will feel the energy and it will have a flow on effect on them too.