15min Pranayama and gentle movement for stress-free holidays

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This video is about: In this gentle 15-minute seated yoga practice, designed especially for the busy holiday season, we take a much-needed pause from stress, chores, shopping, cooking, and family gatherings to transform our inner state—from overwhelmed and tense to calm, kind, accepting, and grounded.

You can practice anywhere: on a chair, couch, or floor—just keep your spine upright. No mat or special props needed. We begin with active, intentional breathing (inhaling through the nose, exhaling through the mouth with ujjayi-like sound) combined with dynamic shoulder circles, chest opening, spinal rounding, and arm movements to release physical and emotional tension.
The practice flows into gentle seated side bends and twists to open the sides of the body and wring out stored stress, followed by joyful shaking to awaken and electrify the body. We then soothe ourselves with tender self-touch, stroking arms, face, chest, belly, and legs to shake away remaining tension.

Finally, we settle into a calming pranayama phase: soft nasal breathing with optional counting, equal breath ratio (sama vritti), and gentle pauses to deepen relaxation. The session closes with a moment of heart-centered awareness and a grateful bow.

Perfect for when you feel "not yourself" during the holidays—this short practice helps you return to peace, so you can show up more patiently and lovingly for yourself and those around you.


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