by Julie Mackey

Incorporating the 12 Days of Christmas theme into yoga can be a fun and creative way to celebrate the holiday season. Here is a suggested list of yoga poses that correspond to each of the “days” in the song, along with a brief description and photo of each pose. Don’t forget—there are added health benefits if you sing the song while you stretch. 

1. A Partridge in a Pear Tree

Tree Pose (Vrksasana)

Stand tall and shift your weight onto one leg. Place the sole of the opposite foot on the inner thigh or calf of the standing leg. Bring your hands to heart center or raise them overhead like branches.

 

2. Two Turtle Doves
Dove Pose
(Eka Pada Rajakapotasana)

From a tabletop position, bring one knee forward and extend the other leg back. Lower your upper body toward the ground for a gentle hip opener.

 

3. Three French Hens
Three-Legged Downward Dog Pose
(Tri Pada Adho Mukha Svanasana)

Start in downward dog and lift one leg toward the sky while keeping the other heel grounded. Hold for a few breaths, then switch sides.

 

4. Four Calling Birds
Bird of Paradise Pose
(Svarga Dvijasana)

From a standing forward fold, bend one knee and wrap the same-side arm around it. Extend the opposite arm out to the side to bind the hands together. Rise to stand on one leg, lifting the bent knee up and extending the leg up toward the sky.

 

5. Five Golden Rings
Five-Pointed Star Pose
(Tadasana with Arms Extended)

Stand with feet wide and arms extended out to the sides, forming a star shape. Hold for a few breaths, feeling the expansion in your body.

 

6. Six Geese a-Laying
Supine Bound Angle Pose
(Supta Baddha Konasana)

Lie on your back, bringing the soles of your feet together and letting your knees fall open to the sides. Relax your arms by your sides.

 

7. Seven Swans a-Swimming
Sphinx Pose
(Salamba Bhujangasana)

Lie on your stomach with your legs extended behind you, then prop yourself up on your forearms, aligning your elbows under your shoulders, and gently lift your chest while keeping your neck long and relaxed.

 

 

8. Eight Maids a-Milking
Cow Face Pose
(Gomukhasana)

Sit with one leg crossed over the other, stacking your knees. Reach one arm overhead and bend the elbow, while the other arm reaches behind your back to clasp the fingers or hold a strap.

 

9. Nine Ladies Dancing
Dancer’s Pose
(Natarajasana)

Stand on one leg and bend the opposite knee, bringing the foot toward your glutes. Reach back with the same-side hand to grab the foot, and extend the other arm forward as you lift your leg behind you.

 

10. Ten Lords a-Leaping
Warrior III Pose
(Virabhadrasana III)

From standing, shift your weight onto one leg. Extend the opposite leg back and hinge forward at the hips, reaching your arms forward to create a T shape with your body.

 

11. Eleven Pipers Piping
Seated Forward Bend Pose (Paschimottanasana)

Sit with your legs extended in front of you. Inhale, lengthen your spine and exhale as you fold forward over your legs, reaching for your feet or shins.

 

12. Twelve Drummers Drumming
Corpse Pose
(Savasana)

Lie flat on your back with your arms by your sides, palms facing up. Close your eyes and take several deep breaths, allowing your body to relax completely.

You can create a flow by moving through these poses in order, holding each pose for several breaths. If you’re short on time in December, try picking one pose a day to mindfully stretch and breathe into. However you choose, enjoy this festive practice, and may it bring you joy and peace throughout the holiday season.

 

Julie Mackey is the owner of FLEX Mind, Muscle, Might, a mental performance and movement company. She has coached athletes at all levels to excel in sports and life through the mastery of mental conditioning, self-myofascial release, mind-based stress reduction, breathwork, mental imagery, meditation and yoga mobility. For more information or to schedule a discovery call, visit JulieMackey.com.