If you watched last night’s debate, you may feel like curling into a ball and hiding in an unspecified location with pillows and chocolate. There are also ever more convincing arguments for permanent relocation to Canada. If neither of these options is a possibility for you, then, after voting, I suggest the following: Child’s Pose. With accompanying massage. It’s about as close to curling up into a ball as yoga gets and, in addition to allowing you to shut out the world for a few minutes, the massage sequence I detail below will help melt away a bit of stress and tension, preparing you (pregnant or not) to face the world again, maybe even with a smile on your face.
Child’s Pose Massage Sequence
- Get comfy in child’s pose. A bolster or pillow can be helpful, especially if you’re pregnant. If child’s pose is uncomfortable, don’t let that stop you. This can also be done leaning forward on a chair. Hand your friend this sequence. (Tip: it can often be easier to receive a massage if you offer one in return. If you are pregnant, this statement is null and void. Hand over the massage sequence without guilt.)
- Place your hands on your partner’s sacrum. Lean into palm pressure on the sacrum. Hold for at least 10 seconds.
- Walk heavy palms up the back on alternating sides of the spine.
- Squeeze trapezius muscles (neck to shoulder muscles)
- Use circular thumb pressure on rhomboids (muscles between the shoulder blades and the spine)
- Continue circular thumb pressure down the erector muscles, those that border the spine, all the way down to the sacrum and back up to the neck.
- With both hands, squeeze and release the trapezius on the right.
- With both hands, continue to squeeze and release, massaging down the entire right arm to the hand.
- Gently shake out the right arm.
- With both hands, squeeze and release the trapezius on the left.
- With both hands, continue to squeeze and release massaging down the entire left arm to the hand.
- Gently shake out left arm.
- Squeeze and release muscles at the back of the neck, massaging up to the base of the skull.
- Give a scalp massage with fingertips all over the skull.
- Walk heavy palms back down to the sacrum, on alternating sides of the spine.
- Finish with heavy palm pressure on the sacrum, hold for at least 10 seconds.