September 19

Letting It Go
(some advice from our Disney friends)

Source: Good Housekeeping, September 2017

Breath

Breath of Joy

From standing mountain, inhale and bring arms out in front, continue to inhale as you swing arms horizontally by your side, then continue with inhalation as you again swing arms out front, finally exhale as you forward fold and arms come down towards the floor. Repeat at least 6 times and on the final exhale, hang there limply enjoying the energy you just created through breath.  As with any breath, if you begin to feel lightheaded, return to a neutral position and your normal breath.

Poses


Surfboard


Props: blankets, including one for warmth, stuffed animals or eye bags for hands
Benefits: gently stretches the lumbar spine and para spinal muscles, and gives a release in the diaphragm, quiets the mind and comforting. Gives a sense of security.  

2 bolster fold blanket placed lengthwise on mat on top of each other. Make one blanket roll at end of mat for ankle support. Rest of that blanket fills in gap where shin does not meet the floor. Knees will rest on the floor.  Top bolster folded blanket roll towards you in a wider roll to fit in chest and shoulder area. One more blanket folded so that its height is the same as the two bolster folded blankets. 

Come to all fours straddling the props, release to forearms and then fully recline on props.  Ankles rest on small roll at end of mat, shins supported by the rest of that blanket. Rest the rest of your body at hip crease on the bolster fold blankets and lay chest on wider roll of top blanket. Head rests on additional blanket at top, turned to the side. Arms come out to the sides, releasing shoulders down the back and away from the ears. Placing an eye pillow or stuffed animal in palms as they face floor is very grounding and comfortable. Additional blankets for pillows tucked in as needed with student to create boundaries or make more comfortable.
New Version includes laying tops of ankles over padded blocks for further draining of the legs.

Reclined Bound Angle (low version)


Props: 2 blocks (or firm cushions, pillows or rolled-up blankets), 3-4 blankets and one extra blanket for warmth, strap and eye pillow
Benefits: opens the hips and groin facilitating blood and energy flow to the urinary tract and reproductive organs. Opens the chest and abdomen benefiting breathing problems. 

*This week’s class featured a foot wrap, adding comfort and support for the feet, as well as a way to bring the feet in closer to your groin, opening the hips a little more.  Hope that you enjoyed.


Set up the blocks next to each other and place a folded blanket on top to cushion the knees. A long folded blanket along the mat and a blanket as a pillow for the head. Sit with your back to the blankets and lower down. Ensure that your pelvis is on the floor and not the blanket. Bring your legs into Bound Angle position with the soles of your feet together. Wrap a blanket around your feet to create a feeling of containment.  Stay in the pose for 10 to 15 minutes.



2017-12-30T13:03:42+00:00

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