<strong>The holidays are supposed to be filled with joy and celebration, right?</strong> But so often it can be tough to get in the spirit as you juggle a mile-long To-Do List and a full activity calendar, all while fighting the threat of getting sick. Here are 6 things you can do to help you stay happy and healthy this holiday season:<br />
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<strong>1.</strong> Decrease your stress When we’re stressed, our adrenal glands secrete adrenaline (epinephrine), cortisol and norepinephrine, which affect almost every organ in the body in ugly ways. To help counter this, practice deep diaphragmatic breathing whenever you feel stress mounting. Practice a few rounds as you fight traffic, stand in an excruciatingly long line, or wade through your inbox. In addition, end your day with a deep breathing practice to relax before bed. Just a few minutes will do, although 15-20 minutes will give you maximum benefits. &nbsp;<br />
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<strong>2.</strong> Fend off the “winter blues” As days get shorter, darker, colder and drearier, do you feel down in the dumps? If so, you’re not alone. About 6% of the population even struggle with a form of depression called Seasonal Affective Disorder. I’m one of them! Many studies have found that regular physical activity, like a yoga practice, can help combat the winter blues. And if you want to create a really effective blues-busting practice, create some heat! Try Bikram, or incorporate a plentiful Sun Salutation sequence to warm the body. After your practice, try to maintain your body heat as best as you can by staying warm. Wear a coat, throw on a blanket, enjoy hot foods and drinks, and turn the heater on.<br />
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<strong>3.</strong> Practice daily affirmations Develop an attitude of gratitude! The following simple statements will allow you to remind yourself of your blessings and help you stay positive. Say them when you wake up and repeat (mentally or verbally) as often as you desire throughout the day. The more often you say them, the greater impact they will have.<br />
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&nbsp;“I have an attitude of gratitude.”</li>
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&nbsp;“I am grateful for _______________. I give thanks for all I have been blessed with.”</li>
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&nbsp;“I am happy and healthy—for this I give thanks.”</li>
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<strong>4.</strong> Reframe your workout Instead of turning your workout or yoga practice into a punishment for your extra indulgences, make it a positive experience. Think of it as an awesome gift you’re giving yourself. Heck, if it helps, tie a bow around your yoga mat and “unwrap” it every time you practice! It will make you more excited to do it, and may even contribute to greater happiness overall.<br />
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<strong>5</strong>. Make self-care a priority With all that there is to take care of during the holiday season, it can be easy to forget about taking care of ourselves. But neglecting your self-care routine can be a recipe for illness and depression. Get lots of rest, including a full night’s sleep and at least 5 minutes of Savasana after every yoga practice. Nourish your body by eating as healthy as possible and staying hydrated. And treat yourself regularly to things that are fun and relaxing—meditation, a long bubble bath, a trip to look at Christmas lights with your family, listening to joyful Christmas music during your commute… whatever works for you.<br />
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<strong>6</strong>. Unlock the power of yoga and pranayama • Hip openers: The holidays can be emotional! We store emotion in our hips, so we need to release tension that gets trapped there. Try: Butterfly (Baddha Konasana), Warrior I (Virabhadrasana I), Low Squat (Malasana), Wide Leg Forward Fold (Prasarita Padottanasana), Low lunge/Crescent Lunge (Anjaneyasana)<br />
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<strong>Detoxifiers:</strong> We eat and drink a lot of things during the holidays that aren’t the best for our bodies, so we need to work in some detox every time we “retox.” Twists stimulate the abdominal organs, activate the secondary organs of the immune system, and release toxins. Try: Seated Spinal Twist (Ardha Matsyendrasana), Marichyasana III, Lying Spinal Twist (Supta Matsyandrasana), or Revolved Chair (Parivrtta Utkatasana).</li>
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<strong>Legs-Up-the-Wall:</strong> (Viparita Karani) Boosts the immune system, and helps lymph fluid and immune cells move through your body. Plus, it’s a major stress reliever!</li>
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Downward Facing Dog: (Adho Mukha Svanasana) Moves white blood cells through your body and opens the sinuses.</li>
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<strong>Immune system and thymus gland stimulators:</strong> Boat (Navasana), Bridge (Setu Bandha Sarvangasana), Cobra (Bhujangasana), Bow (Dhanurasana) and Pigeon (Eka Pada Rajakapotasana) all simulate the immune system and thymus gland, a main immunity organ.</li>
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<strong>Child’s Pose:</strong> (Balasana) Boosts immunity and relieves congestion by increasing blood flow to the sinuses. It’s also a great stress reliever and hip opener.</li>
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<strong>Kapalabhati:</strong> Increases the body’s oxygen supply, stimulates and energizes the brain, prevents illness and allergies, removes toxins from the lungs, releases stress, increases resistance of the respiratory tract, cleanses the sinuses, and forces out mucus to relieve congestion.</li>
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**I recommend doing this advanced pranayama under the guidance of an experienced and knowledgeable yoga teacher.<br />
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And for more sweet stress relief, join me for Rest &amp; Reset Yoga every Sunday from 2:30-3:30 at Yoga UP in Plano! You can preregister online at <a href="http://www.yogauptx.com/">http://www.yogauptx.com/</a>