PRIORITISING SELF CARE
We wear busyness like a badge of honour and looking after ourselves is often at the end of our ‘to do’ list. When I’m busy, self care is the first thing that gets dropped from my day, even though I know it is when I need it the most. Sometimes we need reminding how important self care and making a point of prioritising it is. If we put self care at the top of the list all the other jobs would be much easier – we would feel restored, cared for, content and ready for the rest of the day. Self care not only benefits us, it also benefits everyone we encounter throughout the day. Andrea Ferretti, host of the Yogaland Podcast defines self care as “the conscious act of taking care of your needs so that you can best serve your purpose in the world’. Life without self care is all outward energy without receiving anything back in return.
Do you have a self care routine? What does your self care routine look like for you? Write down a list of your go to self care tools. When you are like a hamster stuck in a wheel you will find it hard to remember what will help you. Work out what your obstacles to self care are to help you recognise them. You need a written message to your future self to remind you that you know exactly how to help yourself find balance again.
THE ROLE OF YOGA IN SELF CARE
Yoga is at the top of my list. It is the ultimate expression of self care, it helps you pause to check in with yourself and allows you to move in a way that will support you in your life off the mat. On the days I practice I notice my energy is better, my moods are more balanced, I am more focused and productive throughout the day and I sleep better. I look after myself and probably look after others better too! Yoga helps you sprinkle self care throughout your day, it reminds you that looking after yourself is an essential part of life, not a luxury.
HOW TO WORK OUT WHAT YOU NEED
Your yoga practice can help you take ownership of your wellness. Personal practice is where the magic happens. In your personal practice you are addressing your unique needs and tailoring to what you specifically need. When you step on your mat take a few moments to work out how your practice can help you today. Ask yourself these questions:
What do I need physically?
What do I need mentally?
What are my energy levels?
What is my mood today?
What are my limitations or injuries?
What is the rest of my day like?
Where do I need mobility?
Where do I need stability?
You may not have the answer to all the questions but it will help remind you if you have an injury you are minding, if you need to go easy because you have a full day ahead, or if you are dealing with something else in life that might require you to be extra kind to yourself.
When I practice I use one if my ready made sequences, or I go through the 108 Asana and either pick a peak pose that I’m curious to try and build a sequence, or pick a selection of poses at my level of experience.
EXPLORING YOGA FOR SELF CARE IN YOUR PRACTICE
Yoga works best when it is approached with a commitment to consistently getting on your mat, even if it is just for 10 minutes. You need to invest some time to get the wealth of benefits yoga gives in return. Everyone has different favourite poses and poses that suit them better than others. Consider this sequence is a starting point for building your self care flow. It is a gentle sequence full of nourishing poses that you can hold for a little bit longer and explore what your reactions to them are. Notice which poses you are enjoying and which challenge you physically and mentally. Start to build a picture of what your yoga practice looks like. Keep a note of poses that give you instant yoga good vibes.
ALIGNMENT CUES
Along the bottom of the sequence are a selection of ‘extra poses’ that you can slot in or substitute with other poses, so you can start to create your own unique flow tailored to your needs. You can also use these poses to create variety in your practice and continue to use this sequence for several practices.
Have a read of the tips below and either print out the sequence or save it onto your device:
Before you start to move, place one hand on your heart and one hand on your belly and take three gentle breaths to help you settle.
Remember to take time in each pose to notice your reaction to it and use a slow calm breath to find your stamina.
Consider adding Salabhasana/Locust at the end of each mini flow as a lovely way to strengthen and reset your spine.
If you are adding poses you can come into Downward Facing Dog/Adho Mukha Svanasana and then get ready to take your pose, or add them into their appropriate section ie Trikonasana into the end of one of the standing mini flows, Salamba Sarvangasana/Shoulderstand towards the end of the seated section.
Incorporate at least 2 minutes for Savasana at the end of your practice using a standard Savasana or the supported version in the extra poses section.
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Ruth Delahunty Yogaru