I am coming down to earth again. And it feels good to feel my feet on the earth – literally! Last week was a flurry of motion and not much time to ground myself. This week, I am going barefoot.
Supported Head to Knee Pose (Janu Sirasana)
Props: bolster, blankets, neck roll
Benefits: Stretches hamstring and back of leg, centering and calming to central nervous system, gently stretches back, mild hip opener.
In the variation that we practiced in class, we placed the bolster upright on short end on our thigh and draped the arms over it letting the fingers and hands relax. Use blanket support under knee and possibly to sit on to take pressure off of the low back. Add a neck pillow or other cushioning for the head to rest on. Stay for up to 5 minutes and switch sides mindfully. We warmed up some with a flowing Head to Knee pose prior. Try out the Mental Alternate Nostril Breathing.
Supported Bridge Pose
Lay bolster lengthwise on mat and place one block at about 9 inches away from bolster and the other block about 9 inches from the first block. Place a strap around the middle of your thighs and tighten so that legs are hip distance apart. Sit on bolster and gently recline yourself down onto the blocks. Adjust the first block to be directly under the shoulder blades and adjust the other block so that your head is resting on it like a pillow. Shoulders should drape between the blocks. You may need to add blankets to the blocks for further comfort. Stay in pose for at least 5 minutes. Take care when rolling off the bolster and blocks. May bring knees to bend. Pause before lifting up to sitting.
Props: blankets, bolster
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