Your wedding day can be both the happiest day of your life and the most nerve racking! With so much to organise, and so many other people to think about, you may put your own self-care to the bottom of your never-ending to-do list.
The following yoga, breathing and nutrition advice from wellness guru Julie Montagu will help to soothe your nerves in preparation for your big day. You will soon find that your anxieties are eased and that you can fully enjoy all of the love, happiness and positivity that your celebration will be bursting with! And best of all you will have that perfect wedding glow and feel cool, calm and collected!
Five Yoga Poses for Better Blood Flow – because everyone wants to look radiant on their wedding day
1) Legs Up The Wall Pose
This asana relies on gravity to enhance the flow of blood around your body. It is a super easy, restorative pose - meaning that most people should be able to enjoy the benefits of it! Try it first thing in the morning when you wake up.
To get into this pose you can begin by sitting with the side of your body close to a wall and your legs out in front of you. From here you can simply move your body so that your legs go straight up the wall and your upper body rests on the floor (or bed). Your arms should be relaxed by your side as you close your eyes and breathe deeply in and out for between five and ten minutes.
2) Wheel Pose
Wheel Pose is a great way to open up the entirety of the front of your body and in doing so give your circulation a boost.
To get into this pose begin by lying on your back. You should then bring your feet closer to your torso and plant them firmly on the floor hip-width apart. You can then bend your elbows to bring your palms to the floor, fingers facing your shoulders. Bring your bum off the floor as you push into ground with your hands. As you do so, your shoulders and head will also raise from the floor and you can rest the crown of your head on the ground. After a few seconds in this position you can straighten your arms to bring your head totally off the floor. Hold yourself in this position breathing deeply in and out for between 10 and 20 seconds. Return to the start position, relax for a moment, and then repeat.
3) Supported Shoulder-Stand
Shoulder-stands are fantastic for getting your blood flowing and the Supported Shoulder-stand is a safe and easy way to enjoy the benefits of this pose.
To do a supported shoulder stand you should begin by lying flat on your back before bending your knees and then lifting your feet up away from the floor. Continue lifting the lower half of your body off the floor as you support your body by placing your hands at the bottom of your back. With your hands in this position you should ensure that your upper arms and your elbows remain on the floor. When you feel comfortable to do so, bring your legs straight up in the air and press your chest towards your chin. Hold this pose for upwards of one minute whilst you focus on your breathing. You can then release back down towards the group, rest for a moment, and then repeat.
4) Downward Dog
Downward Dog is great for your circulation because this pose calls for your hips to be positioned above your heart and your heart to be above your head, thereby encouraging improved blood flow.
Begin on your hands and knees with your knees directly underneath your hips and your hands shoulder-width apart. Push through your hands into the ground and engage your abdomen as you tuck your toes and bring your hips up towards the ceiling to create a triangle shape with your body. Keep a slight bend in the knees and pedal your feet a few times to really get the blood flowing. Keep your arms, neck and spine long as you hold this position for five to six deep in and out breaths before returning to all fours on your mat.
5) Triangle Pose
As this is a standing pose it is great for helping with the circulation in the legs. As an added bonus this pose also opens up the chest, which helps to improve blood flow in the upper body.
You can enter this pose by starting in a standing position with your legs a bit further apart than hip-width. You should then turn your right foot to point your toes to the right and point your left toes slightly inwards. Push your hips out to the left as you sweep both arms over to the right and hold them parallel to the floor. You can then bring the left arm up and move your right arm so that the back of your right-hand rests against the right leg. Push into your feet and through your fingers as your left hip goes forward and your right hip goes backwards. Hold for five to six deep in and out breaths before releasing the pose back to a neutral position.
Five Breathing Tips to Calm Nerves
It’s your wedding day so you’re going to feel nervous! These deep breathing techniques are a great secret weapon! There are many different techniques that you can choose from, such as alternate nostril breathing or abdominal breathing. Regardless of the specific technique that you call upon in your moment of need, it is important to pay attention to the following things.
1) Keep Your Mind Clear
Attempt to keep your mind as clear as possible. This can be difficult on the biggest day of your life…But, making a conscious effort to return your attention solely to your breathing when you realise you have become distracted will help to train your mind and soothe your stress.
2) Count Your Breaths
Counting your breaths is useful for clearing your mind and will also help to calm you down. Try counting from one to ten and then beginning again from one. Alternatively, you can count from one to ten and then count backwards to one again.
3) Create a Peaceful Environment
Although it is not always possible to have control over your surroundings, a quiet place where you will not be disturbed by others is the best place to implement a calming breathing technique. You might need to lock yourself into the bathroom for five minutes. Close your eyes and breathe!
4) Make Yourself Comfortable
Whether you choose to sit or stand whilst you are consciously breathing to promote calm, it is important that you are as comfortable as possible. Grab a cushion or hold something soft like a piece of silk.
5) Be Patient With Yourself
Breathing techniques can be an extremely effective way to quickly restore a peaceful state of mind and expel anxiety. However, this will of course vary from person to person. If you do not find the immediate relief that you are seeking then be patient and continue with your chosen technique. Try not to place too much emphasis on the end goal of embracing a breathing exercise and allow yourself to enjoy the process instead.
Five Foods to Eat to Calm Nerves
Eating anything on the morning of your big day can be difficult to stomach as your nerves are sky high but remembering to eat is SO important. The following foods have calming qualities and slowly release energy to keep you going as you walk down the aisle.
Whole Grains
A magnesium deficiency can contribute to feelings of anxiety and this is something that whole grain foods can help with. Good choices are brown rice, quinoa, millet and buckwheat. Why not try a bowl of buckwheat porridge for breakfast?
Bananas
In addition to being delicious and great for energy, bananas also contain tryptophan which is converted into serotonin in the body. Ample levels of serotonin are essential for mood regulation and this helps to keep anxiety at bay. If porridge is too heavy a simple banana might do the trick!
Blueberries
Blueberries are a rich source of antioxidants which are known to be incredibly beneficial for stress reduction. Try adding them to a smoothie with a banana and plant based milk to sip throughout the morning. For extra energy you could add a spoon of nut butter.
Almonds
The zinc content of almonds makes them an effective tool for combatting anxiety. Zinc is known to be an important nutrient for helping to keep the mood balanced. Almonds also contain beneficial amounts of iron, which helps to keep the mind focused and energised. Keep a handful nearby to snack on when you feel peckish.
Water
It may surprise you to learn that water is actually one of the best choices when it comes to keeping anxiety under control. Dehydration can exacerbate existing feelings of anxiety, and it is practically effortless to take regular sips of water throughout the day to help prevent this. I know it’s easy to keep a glass of Champagne in your hand on your big day but make sure you have water close by too!
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