Self-Care

Namastay at home: 10 yoga moves to do with a face mask

Yoga. Bali. Desa Seni eco resort. Masking. Can we get an amen, sister?! While us Trefiel troops were in Canggu, we discovered a lush, hidden village retreat called Desa Seni and spent a yoga session getting our Namaste on. We loved our yoga session so much that we want to relive it again and again. So to keep the relaxation and self care movement alive, we’re practicing these 10 moves while we’re masking – because that’s the best time to zen out.

P.S. Remember to put on your Trefiel mask 10 minutes before you start to avoid it slipping off mid-session!

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This chillaxed pose (also known as Corpse Pose) is most often used to allow your body, mind, and spirit to fully relax and release tension. Lie down on your back. Let the limbs go soft. Close your eyes, breathe naturally, and practice eliminating tension from the body. Ideally, this posture lasts for 10 to 20 minutes.

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Lie on your back and bend your knees up toward the ceiling. Your feet should be flat on the floor. Then, ever so gently, on an exhalation, allow your knees to gently fall to the left. Your entire upper leg is stacked on top of the lower. If you are unable to touch your knees to the floor, place a pillow or yoga bolster under your knees to rest on. Be sure to keep both shoulders flat on the ground. Swap sides whenever you’re ready.

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Lying down, begin with your legs extended in front of you on the mat. Bend your knees and draw your heels in toward your pelvis. Press the soles of your feet together and let your knees drop open to both sides. If you’re really open in the hips, be sure to avoid bringing the heels too close in. Instead, create space for the hip flexors to remain relaxed and the inner thighs to soften. Stay in this pose for as long or as little as you like.

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Sit with your legs straight out in front of you. Bend your knees and pull your heels as close to your pelvis as you can. Allow your knees to fall out to the sides and press the soles of your feet together. Grasp both feet with your hands while keeping your back straight. To deepen the stretch, slowly fold forward. Hold for 10 deep breaths.

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This is a classical seated yoga position that stretches the thighs and ankles while improving posture. Begin kneeling on the floor then open your feet slightly wider than your hips, keeping the tops of your feet flat on the floor and your big toes angled in toward each other. Sit down between your feet, resting weight equally across both sit bones and sit up straight and draw your should blades firmly against your back ribs. Broaden across your collarbones, drop your shoulders away from your ears, and lengthen your tailbone to the floor. Hold the pose for up to one minute.

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Cross your shins, widen your knees, and slip each foot beneath the opposite knee as you bend your knees and fold the legs in toward your torso. Relax the feet so their outer edges rest comfortably on the floor and the inner arches settle just below the opposite shin.  You can sit in this position for any length of time, but if you practice this pose regularly, be sure to alternate the cross of the legs.

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Side bend over a bolster or stack of blankets. Sit the right buttock on the floor, with legs folded to the left. Pull the long side of a bolster (flat on the floor) in beside the right hip, and lie sideways over it. Bend the bottom arm and leg while stretching the top arm and leg out in line with the torso, as though the back of the body, top leg, and arm were lined up against a wall. Great to release tension in the body and remedy injuries.

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From a standing position, bring the feet together or hip width apart, parallel. Lift up the toes, spread them wide and place them back on the floor.  Pull up the knee caps, squeeze the thighs and tuck the tailbone slightly under. Inhale and lift out of the waist, pressing the crown of the head up towards the ceiling. Exhale and drop the shoulders down and back as you reach the fingertips towards the floor. Gently press the chest/sternum towards the front of the room. Continuing to reach out through the fingers, bring the arms into an H position.  To release: exhale the arms down to your sides or bring the palms together in front of your chest.

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This one is fabulous at warming up the spine. Get on your hands and knees with your shins and knees hip-width apart. Begin by moving into Cow Pose: inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling. Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back. Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.

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Place the knees hip-width apart tuck the toes under. Stretch the arms forward and lift the tailbone towards the sky. Relax the forehead on the floor and tilt the tailbone up towards the sky. Soften the face, neck and shoulders. Keep extending the arms forward and spread the fingers.

 

Big thanks to Desa Seni, and Unit Nine Yoga Mats. To get 20% discount on yoga mats, use “trefiel20”. They are our preferred yoga mats & they’re THE BOMB!

 

Love our My Paradise Pamper Box? Part of the inspiration came from our favourite Bali beaches and beach clubs, because we want you to experience paradise wherever you are.

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