The Holiday Survival Guide

Ho, Ho, Ommm...
Cambridge yoga master Patricia Walden leads you through anywhere, anytime stress-reducing poses.

Illustrations by Joe McKendry

1. Uttanasana
When: While having an irritating phone conversation with your “sick” nanny. Why: Positioning your head lower than your heart has an instant cooling effect on your nervous system.

2. Seated Pada Hastasana
When: At your computer, while trying to score last-minute Nutcracker tickets on Craigslist.
Why: This easy stretch relieves built-up tension throughout the body.

3. Utkatasana variation (chair pose)
When: Waiting in line amid screaming kids, including your own, to see Santa at the Burlington Mall.
Why: The position lets you stretch tired calves and strengthen ankles while keeping a hand on your child.

4. Half Gomukhasana (cow face pose)
When: Stuck in traffic on the Pike. Or Route 9 East. Or the parking lot at Natick.
Why: This move releases stiffness in the neck and shoulders, which naturally contract when you’re anxious.

5. Parvatasana (mountain pose)
When: Waiting for takeoff during an inevitable weather delay at Logan.
Why: Reaching upward eases kinks in the neck, especially when paired with deep breathing.

6. Balasana (child’s pose)
When: You’re on your hands and knees, Cinderella-style, during pre- or post-holiday party cleanup.
Why: Elongating the waist, in combination with conscious breathing, reduces stress.

For five new stress-free zones, go on to the next page...