Gentle yoga poses to take a break from the news.

When there is a challenging news cycle, it often feels like there are painful and re-triggering stories everywhere. It can feel never-ending and inescapable when we see and hear these stories every time we turn on our TV, read our email, or scroll through social media. The recent Kavanaugh allegations and hearings have been significantly difficult for survivors of sexual assault and trauma. Even aspects of social media that are intended to reduce stigma and support survivors can be difficult to see or constantly be reminded of, like #WhyIDidntReport. If this resonates with you, please know that it is okay to give yourself a break.

You don't owe anyone your participation in conversations about the hearings and you don't need to share your personal experiences in a public way. On the other hand, sharing your story might feel empowering and freeing. Maybe you're finding yourself somewhere in between – wanting to share your story, but feeling weighed down by anxiety and overwhelm. The process of healing isn't linear or one-size-fits-all. Whatever you're feeling is okay.

Practicing yoga in times of high stress and anxiety can help you connect to how you're really feeling – when you aren't pretending like everything is fine. Physically, practicing yoga can help alleviate and bring awareness to areas in the body holding tension. Yoga postures can turn on the parasympathetic nervous system, which is also referred to as "rest and digest", versus the sympathetic nervous system's colloquial term "fight or flight". When our bodies shift into "rest and digest", we can pause, relax, and begin to truly rest deeply.

Ultimately, yoga is a journey of self-inquiry, self-care, and self-compassion. The process of self-inquiry starts with allowing yourself to feel whatever it is you're experiencing and meeting whatever you find with compassion and acceptance. You might consider practicing this sequence before bed as part of your night routine, to help signal to your body that it's time to slow down and get ready for sleep.

1. Constructive rest and gentle warm-up

Start by lying on your back with your knees bent and feet planted on the floor. With your arms resting alongside you, open your palms so they are facing the ceiling. Gently stretch your palm and fingers and then close your hand so that the tips of your fingers lightly touch. Do this a few times on your own breath's rhythm, matching your inhale with the opening of your hand and exhale with the meeting of your fingers.

2. Knees to chest pose (Sanskrit: Apanasana)

Hug both knees into your chest and begin to gently massage your lower back by rolling side to side.

3. One knee to chest pose (Sanskrit: Eka pada apanasana) to a variation of Reclining hand-to-big-toe pose (Sanskrit: Supta Padangusthasana)

Keep the right knee hugging in towards your chest, and stretch your left leg out long. Gently draw circles with your right knee to warm up the hip area and begin to release tension held here.

Interlace your fingers behind your thigh and begin to straighten your leg towards a 90-degree angle (imagining the sole of your foot is parallel to the ceiling). Bend your knee any amount to stretch your hamstring muscles. Hold this for four or five breaths. Switch sides.

4. Simple supine twist (Sanskrit: Jathara Parivartanasana)

Hug your knees back into your chest and on your next exhale, allow your legs to fall over to your left. Stretch your arms out to the side like a "T" or like a cactus by bending your elbows at a 90-degree angle. Come back to center on an inhale, and on an exhale, allow your legs to fall over to the right.

5. Thread the needle (Sanskrit: Sucirandhrasana)

Cross your right ankle over your left thigh, flexing your foot. Lift your left foot off of the floor and interlace your fingers behind the left thigh. This can be a deep stretch in the hips and gluteal muscles, so if it feels too deep, you can leave your left foot planted on the floor. Stay here for a few breaths and then switch sides.

6. Savasana

Stretch your legs out long with a yoga bolster or pillow under the knees to relieve your lower back and a folded blanket or pillow under your head. To make Savasana extra grounding, I suggest folding a couple of blankets and placing them on your upper thighs and belly. Allow yourself to be held up by the ground. Your neck and legs are held up by props and your back can spread across the floor. Slowly scan your body and notice if there is anywhere you can do less, like unclenching your jaw. Notice any feelings that arise without judging yourself - see if you can meet your thoughts and feelings with compassion.

7. Closing

After a five or 10 minute period of relaxation, draw your knees into your chest and roll onto your right side in a fetal position. Slowly and gently come up to a seated position. Take a moment to thank yourself for making space in your day to go inward and take care of yourself. Remind yourself that you can always return to this sequence or even just a short seated meditation to press "pause" and take a break. Namaste.

Report this Content
This article has not been reviewed by Odyssey HQ and solely reflects the ideas and opinions of the creator.

Being a pharmacy technician never held as many risks as it does now. Exposure too hazardous conditions were little to none, and garbing up was only conducted in IV compounding. But, now, in order to give nurses the medications they need to help their patients, they need us, pharmacy technicians.

Keep Reading... Show less
Lifestyle

Epic Activewear Deals Every Leggings-Lover Needs To Know About From Nordstrom's Biggest Sale

Wearing my pleather Alo leggings till someone physically removes them from my body.

I'll be the first to admit I'm not an athletic person, at all. Since junior high school, I've been happily cheering my friends on at their football games and soccer matches from the sidelines as long as I could go home to my yoga mat and spend Sunday mornings at Pilates with my mom's friends.

Weekends are often spent in my casual wear, from the second I throw them on for morning meditation through running errands and evening walks. No, I won't be running a marathon or joining my friend's volleyball league anytime soon.

Keep Reading... Show less
Health and Wellness

11 Reasons Why Getting A Cat Is The Best Thing You Can Do For Your Mental Health

Cats may mess up your puzzles but they'll always love you unconditionally — as long as you have some catnip, that is.

Scout Guarino

Alright, everyone, it's time to stop spreading the rumor that all cats are mean, aloof, and hate everyone. Like dogs, each cat has its own personality and tendencies. Some like a lot of attention, some like less — each person has to find the right cat for them. As for me, my cats Bienfu and Reptar have seen me at my worst, but they've also helped pull me out of it. They're a constant in my life and they give me the strength to get through the day in spite of my depression, and there's even scientific evidence to support it!

Keep Reading... Show less

TikTok was banned by the president, but Instagram is here with its newest feature called Reel. Many of us are still wondering why TikTok was being banned in the first place. Was it all the dangerous TikTok trends? It was because of a security concern, but not in the way you might think.

TikTok is owned by Dancebyte, which is a China-owned company. Basically, just like any other app, TikTok collects the user's data. The main question to ask yourself when investing in any app or marketing tools who will be owning my data? So yes, China currently owns all the TikTok user's data worldwide.

Keep Reading... Show less
Disney

I've always been a huge Disney villain fan — whether it was for their cryptic one-liners, enviable outfits, or sidekick banter. Some of the most iconic lines from cinematic history have been said by the characters we love to hate and occasionally dress up as once a year.

The fear-mongering Gaston I now find hilariously cringe-worthy is now charming and oftentimes considered by fans as rightfully justified in his actions. Die-hard fans of the Disney villain fan club claim alternate egos in their favorite evil characters, adopting their hilarious witticisms into everyday life.

Keep Reading... Show less
Health and Wellness

5 Reasons To Put The Damn Mask On, And Stop Fussing With It

COVID-19 is real people, do your part to protect yourself and others.

Ilana Stein

With the ever-changing reality of our world due to COVID-19, there has been one constant throughout these past unforeseen months, masks. Ever since coronavirus hit the ground running in the US, the CDC has been recommending social distancing and mask-wearing to stop the rapid spread.

Many people have been great about adhering to these policies, mandates, and suggested uses, but others, not so much.

Keep Reading... Show less

Anyone who goes to Panera Bread will tell you that their mac and cheese is to die for. If you're a huge fan of their mac and cheese, you won't believe the new recipe they're coming out with!

Keep Reading... Show less

I've been an athlete my entire life. I love movement and I've been jumping, kicking, swimming, dancing, throwing, you name it since I was in diapers. I'm also pretty competitive and probably went through a few sore loser phases. What can I say? I like to win, and losing can sometimes feel like I've failed. Especially, when your competitor is your best friend or someone that you worked all year long to defeat.

Keep Reading... Show less
Swoon

I Asked My Boyfriend His Opinion On Liking Other Girls’ Pictures, And, Spoiler Alert, It's Cheating

"When you get into a relationship and you're in love, you have to realize that liking photos is for the single lifestyle."

Ladies, listen up. If you are in a relationship with a guy and he is liking other girls' pictures on social media, then it's a red flag. A man who can look at someone else and show interest by liking it means he doesn't care about your feelings AT ALL.

Keep Reading... Show less

Picture this, we're settling into our date, the conversation is flowing, we're ordering drinks, laughing, and then it happens... the job convo.

Him: "So what do you do?"
Me: "I'm a dating and relationships editor."

Keep Reading... Show less

- I have extremely sensitive skin, which is why I have always resorted to a plant-based organic beauty line such as Radha Beauty.

- Radha Beauty won me over years ago when I was looking for organic skincare brands.

- I was so excited to see they launched a new line incorporating USDA organic rosehip oil, so when their PR team sent me some, I could not have been more thrilled.

- After a week of using the products, my face felt as smooth as a baby's, looked more glowy than ever, and even cured some of my summer sunburn.

Radha Beauty isn't just a best-selling beauty brand on Amazon — it's a USDA-certified organic beauty brand I live by, and anyone who knows me knows I am all about holistic wellness.

Typically, it only takes three days for me to tell if a skin product is working or not because I have extremely sensitive skin. It's also why I have always stuck by plant-based organic beauty lines such as Radha Beauty.

Keep Reading... Show less

I have definitely had my fair share of breakups. I broke up with my high school sweetheart my second semester of college (he was cheating on me), I had a breakup with another guy I thought I was going to marry, and others in between. Regardless of whether you're the one doing the dumping or being dumped, breakups can HURT.

Keep Reading... Show less

Social media is something many of us have been addicted to (whether we want to believe it or not) since the moment we got it. I remember getting Facebook at 10. Instantly I was hooked. I loved being able to share my life with people, a little too much in my opinion, and I loved being able to see how/what other people were doing all the time.

Keep Reading... Show less

I am not in any way any sort of medical expert. These are just some tricks that work for me and have worked for others who also suffer from anxiety. These may not work for everyone, but I do hope these help some people in their fight against anxiety.

Keep Reading... Show less

-Having struggled with acne prone skin for years, I was cautious to try a new serum on top of the other products I've come to trust.

Keep Reading... Show less
Facebook Comments