Happy New Yoga
10 poses to end your year with clarity, peace and self-love. By Sarah Highfield
As 2023 draws to a close, and considering how busy life gets, it may have felt like the year has flown by. It is not unnatural to occasionally exist on auto-pilot, but making time to process life and emotions is an important part of self-care. The end of the year is always an introspective period, and now is the perfect time to take a moment to reflect and appreciate what you have accomplished over the past 12 months. By doing so, you will enter the new year feeling clear-headed, calm, and assured.
1. Trikonasana (Triangle Pose)
Place your right foot forward, and your left foot back, checking that your heels are roughly in line. Lengthen your spine and extend both your arms out either side of you. Inhale to lengthen your spine, then exhale, reach your right hand forward and down. Keep both of your legs strong and engaged, open your hips and chest to the left, and lengthen your spine as you twist. Extend out through the top of your head and keep your gaze up towards your top thumb. Hold for five deep breaths and repeat on the second side.
2. Viparita Virabhadrasana (Reverse Warrior Pose)
Place your right foot forward, and your left foot back; have a deep bend in your right knee and keep your left leg straight. Lift your right arm up towards the ceiling and lower your left hand onto your left thigh for support. Look up at your right hand. Engage your core, lift your chest up, relax your shoulders and lengthen through your spine. Hold for five
3. Camatkarasana (Wild Thing)
Start in downward facing dog pose and lift your right leg up in the air, opening up the right hip. Bend the leg and look under your left armpit to check that you can see your foot. Drop your right foot down to the floor, pivot on your left hand and left foot, and flip over. Once you have flipped over, press your left hand firmly down and lift your chest up towards the ceiling, creating a beautiful backbend, and stretch your right hand back. Hold for five deep breaths, come out of the pose and repeat on the second side.
4. Parivrtta Utthita Ashwa Sanchalanasana (Revolved Lunge Pose)
Start with your right foot forward and your left leg behind you (in a low lunge stance). Keep your left hand on the floor. Inhale to twist to your right and reach your right hand up towards the ceiling. Let your hips sink down towards the floor and keep your spine long as you twist. Aim for a smooth and even twist throughout your spine. Hold for five deep breaths and repeat on the second side.
5. Parivrtta Utthan Pristhasana (Twisted Lizard Pose)
Start with your right foot forward and your left leg behind you (in a low lunge stance). Roll onto the outer edge of your right foot, allowing the right knee to drop out to the side. Place your left hand on the floor to support yourself, and lift up your left foot, holding it in place with your right hand. Lengthen through your spine and lift your chest up. Hold for five deep breaths and repeat on the second side.
6. Janu Sirsasana (Head To Knee Forward Bend)
Start by sitting with your right leg extended out in front of you and place your left foot on your right inner thigh, allowing the left knee to drop down towards the floor. Rotate your torso so that it is facing your right thigh. Inhale to lengthen your spine, as you exhale, walk your hands forward either side of your right shin or foot. Hold onto the foot if you can or use a strap. Keep your right foot flexed and your right leg strong and engaged. At the same time, maintain a long spine and lift your chest. Hold for five deep breaths and repeat on the second side.
7. Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Forward Fold)
From a seated position, extend your right leg out in front of you and place your left foot up onto your right hip. Wrap your left arm behind your back and hold onto your left big toe. If you cannot bind, you can use a yoga strap to help you. Hold onto your right big toe with your right hand, and again, if you need to use a strap, then do so. With an inhalation lengthen your spine and with an exhalation fold forward. Try to fold from the hips, maintain a flat back and keep your shoulders level. Take five deep breaths and then repeat on the second side.
8. Uthana Vyaghrasana (Raised Tiger Pose)
Begin on your hands and knees with a neutral spine. Check that your hips are aligned above your knees, and your shoulders are aligned above your wrists. Your knees should be hip-width distance apart and your hands shoulder-width distance apart. With an inhalation, simultaneously lift your right leg and left arm off the floor. Reach back and hold onto your foot or ankle. With an exhalation, push your foot into your hand and lift your leg up. Press the floor away from you and keep your core engaged. Try to lengthen your spine and the back of your neck, and continue to push your foot into your hand. Hold for five deep breaths and repeat on the second side.
9. Salamba Bhujangasana (Sphinx Pose)
Lie on your front with a cushion under your chest. Prop yourself up on your forearms, ensuring they are shoulder width distance apart and parallel. Inhale to lift and extend your spine, and exhale to roll your shoulders back and down. Hold for five deep breaths.
10. Vajrasana with Anjali Mudra (Kneeling With Prayer Hands)
Start kneeling on the floor and place a blanket under your knees if required. Lengthen your spine, broaden across your collarbone, and relax your shoulders. Place your hands in prayer position in front of your face and close your eyes. Hold for ten deep breaths.
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