Walking down the aisle in a billowing white dress may very well be the biggest moment of your life.
But there’s also a lot of planning that goes into that moment — and no matter how much you plan, something inevitably goes wrong on the big day. So it’s only natural to feel nervous about your impending nuptials. But, rather than allow stress to put a damper on your festive mood, why not turn to yoga as a way to stay calm during this tumultuous time?
“Yoga is a really effective stress reliever and great for pre-wedding jitters,” says Betsy Davis, co-owner of Bhakti Barn Yoga in Glen Ridge and Millburn. “The practice gives us the opportunity to tune into our breath and harness the power of our mind toward focus and attention, which diverts our awareness from the tension in the body and mind.”
Davis created this 5-pose sequence exclusively for Best of NJ readers to unwind before, during or after their big day. “This workout is meant to be grounding and calming which are the qualities you need if you are the nervous bride or groom-to-be,” she says. “I also included a breathing exercise which is about balancing the right and left hemispheres of the brain. This all works toward bringing the bride or groom to a state of calm.”
Incorporate this routine into your regular workout 3 to 5 times a week to “make more space in your
mind and cope with the hectic nature of planning a wedding.”
Sukhasana with Nadi Shodana (Alternate Nostril Breath)
Come to a comfortable seated position with your legs crossed in front of you. Take a breath in through just your right nostril, blocking off the left nostril with your thumb or finger.
Switch sides, blocking off your right nostril to exhale through the left nostril. Then breathe in through the left nostril and switch to exhale out of the right nostril. Breathe in through your right nostril, then switch to exhale out of your left nostril.
Keep going and always switch sides on the exhale. Repeat for up to 3 minutes.
Kali Pose
Come into a low squatting position, bending both knees and tracking them out over your feet.
Wrap your left arm under your right and lock your forearms together in an eagle wrap. You can do this pose twice and switch the crossing of your arms, the second time.
Open up your mouth, stick your tongue out and exhale a sound right out of your mouth. It really helps get rid of nervousness. This is a good way to surrender and let go of tension. The louder the better!
Ardha Matsyendrasana (Half Lord of the Fishes Pose — aka, Seated Spinal Twist)
Sit on the floor with your legs straight out in front of you. Bend your knees with your feet on the floor.
Slide your left foot under your right leg to the outside of your right hip. Lay the outside of the left leg on the floor. Step the right foot over the left leg and stand it on the floor outside of your left hip. The right knee will point directly towards the ceiling.
Exhale and twist towards the inside of the right thigh pressing your right hand against the floor behind your right sitting bone. Lengthen the front of the torso by turning it right. Repeat on the other side.
Setu Bhanda Sarvangasana (Bridge Pose)
Lie flat on your back with your knees bent and your feet on the floor, hip distance apart, heels as close to the sitting bones as possible.
Exhale, pressing your tailbone upward. Lift the hips off the floor, keeping the glutes relaxed to widen your sacrum and take the crunch out of the low back.
Keep your thighs and inner feet parallel (knees on top of your ankles, so you use the support of your bones) clasping your hands below your pelvis. Roll the shoulders under your pose to find the curve in the thoracic spine.
Extend through the arms to help you stay on the tops of your shoulders. Lift your chin slightly away from your sternum. Hold then release rolling the spine back down towards the floor.
Viparita Karani (Legs-Up-the-Wall Pose)
Use a bolster or blanket to help support your leg placement on the wall. Start with the support about 6 inches from the wall.
Sit sideways with your right side against the wall. Exhale then swing your legs up onto the wall and your shoulders and head gently down towards the floor. Your sits bones don’t need to be right up against the wall, but make sure your torso gently arches away from the tops of the shoulders.
Bend your knees, press your feet into the wall and lift your pelvis off the support. Lower your pelvis onto the support again, lifting and releasing the base of your skull away from the back of your neck and softening your throat. Hold then slide off the support onto the floor before turning to the side., Or bend your knees and push your feet against the wall to lift your pelvis off the support.
You can hold this pose for up to 5 minutes to let the nervous system relax.
Hero (Top) Image Courtesy Christine Gatti
All Other Images Courtesy Christine Gatti
