Holiday Yoga Sequence

It’s time to embrace the F word- family, friends and food! The holidays can feel exciting and overwhelming at the same time. We can be excited to see friends and family, and also reminded of the one’s we’ve lost. We can feel hungry for all the seasonal foods, and  lethargic from the abundance of offerings. We can feel excited about change in routine while also feeling thrown off track. This is common, and can also be worked with. 

This sequence below helps with grounding the nervous system, opening the heart and stimulating digestion.

All of our sequences have been validated and approved by a licensed physical therapist at Renew Physical Therapy.

This Office Yoga® sequence is designed for fast and efficient “full belly” relief. These poses expand the abdominal region to help stimulate digestion. Often times when we over eat, we slouch forward and wrap our arms around our stomach to relieve the pain, which doesn’t work. Instead, opening up and lengthening through the torso will provide immediate relief. This sequence is designed for you to do anytime after eating, no wait period necessary.

More detail and benefit about the poses…

Pose 1: Baby Dancer (variation of natarajasana)

This pose grounds the body and nervous system in preparation for the rest of the sequence. The benefits of Office Yoga® Baby Dancer-

  • Requires and builds full-body strength
  • Improves flexibility and coordination
  • Opens the shoulders, chest, and hips for the final pose, ustrasana
  • Stretches and strengthens the thighs, ankles, and abdomen (for digestion)
  • Develops greater flexibility in your spine, shoulders, and hamstrings.


Pose 2: Low Lunge (anjanayasana)

Low Lunge is an accent to Baby Dancer and mimics the final pose, ustrasana. This pose is stimulating and energizing. The arm variation with the hands at the low back help open the front of the chest (heart chakra which is responsible for relating to one another) and prepares the body for the final pose, ustrasana. The benefits of anjanayasana

  • Lengthens quadriceps, psoas and hip flexors
  • Stretches abdominal region and stimulates digestion
  • Stretches and strengthens the shoulders and back.
  • Improves posture.
  • Opens the chest, improving respiration.
  • Relieves lower back pain.


Pose 3 & 4: Hero Pose (virasana)

Virasana (pose 3) and supta virasana (pose 4) are more intense openings. They are grounding and energizing for the nervous system. Supta virasana, in particular, is one of the best poses for digestion and relief.

CAUTION: Those with knee injuries (i.e. MCL or meniscal issues) should stay in Pose 3 and sit on a block for support. Our expert PT, Steve Mongiello, owner of  Renew Physical Therapy says “knee injury folks would scream!”
See additional ways you can modify hero pose by Yoga Journal.

  • Stretches the hips, thighs, knees, ankles and feet.
  • Improves circulation and relieves tired legs.
  • Strengthens foot arches, relieving flat feet.
  • Improves digestion and relieves gas.
  • Helps relieve the symptoms of menopause.
  • Improves posture.

Pose 5: Camel Pose (ustrasana)

This is our final pose of the sequence, ustrasana. This pose is the apex of the previous four poses, combing all movements and benefits. This heart opening pose will leave you feeling open and energized to mingle with friends and family.

  • Reduces fat on thighs.
  • Opens up the hips, stretching deep hip flexors.
  • Stretches and strengthens the shoulders and back.
  • Expands the abdominal region, improving digestion and elimination.
  • Improves posture.
  • Opens the chest, improving respiration.
  • Loosens up the vertebrae.
  • Relieves lower back pain.

After ustrasana, sit on your heels with eyes closed for 5 breaths. If you have time, lay on your back with knees bent for 2-5 minutes.

We will be covering these poses throughout the holidays. If you’re interested in joining the Office Yoga program, contact us.

Namastay healthy,

Office Yoga


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