Aaaaaand we’re back with another newsletter, pals! This week is about physically returning to your body through yoga and breathing exercises. This practice is designed to be flexible with your schedule! Someone might have an hour to set aside, while others might only have 15 minutes—and let me tell ya, both are perfect.
Intentionality isn’t necessarily about the amount of time we can give to something but simply making time for it at all. For me personally, this has been SO helpful and has taken so much pressure off of myself.
This practice is about being present with YOU. When your thoughts might start to stray, try acknowledging your body—how does each part feel? What are you grateful for in this moment about your body? What feels good? What might need an adjustment?
PSA: setting up your environment can be so helpful in grounding your mind in the present. Light a candle, turn on some soft tunes, turn the lights down low, or practice in a magnificent beam of sunlight and feel the warmth on your skin! Whatever feels happy and good to you.
Okay, pals, let’s dive in!
First up, start in Child’s Pose. I LOVE beginning in this pose—allowing myself the space to slow down my breath and acknowledge my body helps ground me to the present. Take your time in this position and spend as long as you need here! There is absolutely no rush in this practice.
Once in this pose, reach your arms forward while also pulling your tailbone back—this allows this position to be more engaging if you so desire!
If a child’s pose isn’t physically comfy for you, try sitting with your eyes closed and your hands on your knees. This still allows you the space to slow down and settle into your body.
Next up, transition to the Cat/ Cow pose. Start in a cow pose, breathe in, then breathe out as you transition to cat. These poses are about grounding your breath and implementing light stretching. Feel free to stretch out your wrists, wiggle around, and move in whatever way feels comfy to you! Repeat these poses as many times as you’d like.
These poses can also be done in a seated position for comfort!
Pigeon pose is all about stretching your hips; for me, it’s about leaning into my breath. Pigeon pose is a really easy pose for my mind to wander in. So, I have recently started challenging myself by focusing on affirmations about my body in this pose—I start from my head and work alllll the way down. If I can’t think of an affirmation, I thank that part of my body for the practical things it does for me. Not only does this keep me present, but it encourages me to spend time appreciating my physical body.
The pigeon pose can also be done by lying on your back in a Figure Four position.
To get into this pose, sit on your booty with your legs stretched out in front of you. Then, reach your arms hiiiigh up into the air and fold over your legs (your hands do not need to touch your toes). You can do each leg individually if you want more of this position.
To modify this pose, you could also do a seated forward fold in a chair.
This pose helps engage all your muscles in a relaxed position. Lie on your back and place your feet hip-width apart to get into your bridge pose. Next, lift your booty off the ground—to engage your core and thighs, imagine there is a block between your legs and squeeeeeeze (this helps build tension). Feel free to lock your hands under your back or lay your arms by your sides. You can stay in this pose for as little or as long as you’d like—remember, this practice is yours. Some days, you might want more of a challenge; others, you might just want to lay on your mat!
Ending your practice in a supine spinal twist feels so good! To get into this pose, lie on your back and bring your knees to the left or right. Whichever way your knees are facing, look over the opposite shoulder (switch sides when you’re ready). This helps stretch your spine while simultaneously relaxing your body. You can stay in this pose as long as your heart desires!
This can also be done in a seated position by twisting to either side.
Yoga has always been a practice that helps me feel the most present. Sometimes, taking a few minutes to focus on gentle movement helps ease my mind and connect me to myself. This has been helpful for me with chronic pain and anxiety, too—it feels like a recentering and acknowledgment that I’m paying attention to myself.
Hope this brings you some peace and connection today, pals! We’ll be back with another newsletter next week :))
With love,
Jennah DuBois
Author
Hi! I’m Jennah—a Sex Educator and Sex & Relationship Coach. After leaving the conservative Christian communities I grew up in, I realized I had a lot of unraveling to do around understanding my sexuality and myself. I realized that there so are many people in the same boat who are walking away from fundamentalist upbringings and not knowing where to turn for tools to grow and move forward. It’s so special getting to help guide people on the journey of learning more about themselves! I also love working with folks who are exploring their sexualities as adults, working towards body neutrality, and overall self-love.