Self-Love Yoga Sequence: Fill Your Own Cup This Holiday Season

This self-love yoga sequence is filled with juicy heart openers. This holiday season, fill your own cup and bring your best self to the world.

1. Seated Pose (Sukhasana)

Start by sitting upright on a meditation cushion or block. Place your left hand over your heart and your right hand over your belly. Notice your natural breath flowing through your heart and into your belly. This is the perfect moment to set an intention of self-love and gratitude for yourself. Take a few moments here to connect with your breath and your body.

2. Restorative Twist

For this restorative twist, place your rectangular bolster lengthwise along the center of your mat. Bring your right hip to the bottom of the bolster with your knees bent, left leg on top of your right leg. Close your eyes and slowly lower your torso toward the bolster, extending your arms to each side. You can also place a block between your legs to release any tension in your back. Stay here for 2-3 minutes on each side. This twist helps calm the nervous system and release tension.

3. Supported Heart Opener

This heart-opening pose is a wonderful way to invite love into your practice. Sit at the bottom of your rectangular bolster, then slowly lie back, bending your knees and bringing the soles of your feet together. Let your knees fall open to the sides. Feel free to support your knees with blocks if your hips feel tight. Let your arms fall to the sides of your body, and with each inhale and exhale, feel your heart open wider.

4. Pigeon Pose (Eka Pada Rajakapotasana)

Begin on your hands and knees to come into pigeon pose. Bring your right knee towards your right wrist, placing your shin at a diagonal angle and extending your back leg behind you. Grab a strap with your hands slightly wider than shoulder-width apart, and bring your arms overhead to stretch your shoulders. You can deepen this heart opener by gently arching your back while opening your hips.

5. Camel Pose (Ustrasana)

Start on your knees, with your legs hip-width apart. Begin by engaging your glutes and pushing your hips forward from your heels, bringing your hands to your lower back with fingers pointing toward the ground. Slowly reach your hands toward your heels while arching your back and opening your chest toward the sky. Feel free to keep your chin tucked or allow your head to fall back if it feels comfortable.

6. Legs Up the Wall (Viparita Karani)

This pose is a great way to rest your legs and feet while letting the old blood flow back to your heart. Start by lying on your back with your sit bones against the wall, and shift your feet upward along the wall or couch. Let your heels press toward the ceiling and feel the weight of gravity in your hips. You can also place a block or blanket under your hips for extra elevation.

7. Restorative Bridge Pose with Bolster

For this inversion, you’ll need a bolster. Start by lying flat on your mat with your knees bent and your feet close to your sit bones. Engage your glutes and core to lift your hips upward, and slide the bolster under your sacrum. Breathe deeply in this pose as your lungs expand, releasing any tension in your lower back and helping to rejuvenate your body.

8. Savasana

Savasana is the ultimate self-care pose at the end of your practice. You can place a bolster under your knees for extra support, allowing your body to melt into the mat. Use this time to reconnect with your breath and reflect on the intention of self-love you set at the beginning of your practice.