True self-care means much more than just tea on the sofa, a little meditation or a wellness weekend a year. When you finally start to provide yourself with everything you need at all times, it means that you first perceive and respect your needs, but then in the next step you also shape your life little by little so that you are in harmony with your needs live. It means that you take time for the things that are really good for your soul and promote your physical and mental health.
What can self-care look like?
This means regular me-time that becomes routine, and small islands in everyday life that are no longer deserted islands because you now visit them every day.
Every feeling can be there and is lovingly embraced. All your big and small dreams, wishes and visions will be noticed and you will finally give them the space they so much deserve. You listen to your soul because only it knows the right path.
A life of self-care is a life from which you don’t have to escape on vacation.
Kerstin Huber Steinhorst
A yoga sequence for more self-care
Practicing yoga is pure self-care. In order to design your yoga practice with a lot of love and self-care, I have put together this lesson picture for you.
And now have fun practicing and lots of mindful self-care.
Preparation for your yoga practice
Make yourself really nice and comfortable! Maybe you already have a small altar with all your favorite pieces, such as gemstones, figurines, candles or a meditation necklace? Maybe you would like to light a candle, lay out your cozy blanket, start a relaxation playlist, diffuse your favorite scent or provide a massage oil?
Making yourself really nice and comfortable is also a wonderful form of self-care. Create an environment in which you thrive and feel safe and secure.
Yoga and intuition
Attunement to the topic
Come into an upright sitting position. Straighten your spine and let your shoulders relax and melt downwards. Now gently close your eyes, relax your face and arrive in the here and now. You breathe in and breathe out. Now place your hands one above the other on your chest at the level of your heart. Connect with your heart. Notice how this heart always beats for you.
BREAK
Now start repeating the affirmation “I take good care of myself.” in your mind. With every inhalation you mentally say to yourself “I care” and with every exhalation “good for me”.
Repeat the affirmation over and over again in the rhythm of your breathing. Continue the exercise for a few minutes.
When you are ready, lower your gaze to your heart and slowly blink your eyes open.
“Love yourself first and everything else falls into line”.
Yoga practice on self-care
The topic of self-care is assigned to our fourth chakra, the heart chakra ( Anahata chakra). A heart-opening yoga practice that focuses on the expansion and mobilization of the entire chest allows the energy to flow in the heart space. Loving hugs and touches during the practice have a particularly healing effect. Even a little self-massage is incredibly good and brings you into loving contact with your body.
| Tip: During the practice, look mindfully inward and feel your body and its current state (tired, powerful, full of energy, weak, sick, etc.). Accept everything lovingly. Feel free to include a hug every now and then between each yoga exercise. To do this, open your arms wide as you inhale and wrap your arms around your upper body as you exhale. Enjoy. Never underestimate the magic of a hug because it releases oxytocin – the cuddle hormone for well-being, safety and security. It has been found that humans need four hugs a day to survive, eight hugs to remain stable and twelve to develop. So what are we waiting for? |
Self-care asanas
- Stretched mountain pose: Come into Tadasana with your feet hip-width apart . As you inhale, open the heart area by stretching your arms out to the sides and saying to yourself, “I am opening.”
- Mountain pose with hug: As you breathe out, say to yourself: “I accept myself lovingly.” And hug yourself in mountain pose.
- Half camel: Come into the half camel backbend – here you will find valuable tips on the basic principles of backbends . As you practice, say to yourself: “I open and recognize my true self.”
- Child’s pose: Come into Child’s Pose, Balasana . Place your stomach between your thighs and your forehead on the floor. Whispered a quiet “I’m with myself” to you.
- Heart to the ground position: From all fours, come into Anahatasana and let your heart space melt towards the floor. During this intensive shoulder opening, feel free to say the affirmation “I open my heart to myself” in order to release any tension in the shoulder girdle and to be able to open your heart space even more consciously.
- Peaceful warrior: This standing side bend – also known as Shanti Virabhadrasana – feels wonderfully liberating. If you hold the asana a little longer, you can experience the full effect. In this position, use the affirmation: “I deserve abundance and happiness.”
- Twisted Warrior: Twisting postures have an energizing effect. Come into the twisted warrior position and, in keeping with the effect of this asana, say to yourself: “I shape my life according to my needs.”
- Swivel seat: End your practice with the twist seat, Parivritta Sukhasana . This posture also stimulates your heart chakra and helps you to look within with a benevolent look. Support yourself in introspection with the affirmation: “I recognize my true self.”
Shavasana
Now make yourself comfortable for your Shavasana. To do this, gently close your eyes and feel your breathing. Put all your weight on the ground. How are you feeling after your yoga practice? Feel it.
When you love yourself, you glow from the inside. You attract people who love, respect, and appreciate your energy. Everything starts with and how you feel about yourself. Start feeling worthy, valuable and deserving of receiving the best that life has to offer. Be magnetic.
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