December 11 Restore

Christmas Joy

D857CCE1-A171-49D1-8AE9-3EAA73F3E594 (click this link for colorful Christmas lights, goofiness and music).

We are back in business.  I’ve dropped the ball in updating my website programs and suffered the dreaded look of a website gone mad.  Technology used to be my forfeit but I am not sure where I fell behind.  I marvel at the Instagram photos that have beautiful graphics and then throw my hands up.  I’ve recruited my younger daughter to help me navigate the graphic side of things as I expand my portfolio of offerings in the new year. I am hoping that it begins to make some brain changes in me, so I don’t fall behind again.

Segue to the new book I am reading for my pain mentorship – The Brain’s Way of Healing by Norman Doidge, M.D.  I just began the book and look forward to a few days of downtime to read from cover to cover.  The way that we have viewed the brain as completely separate from our body and as the master computer with eventually degenerative parts has been given the overhaul by the newer brain studies and neuroplasticity.

Stay tuned as I share some monumental goodies from this book and how it relates to pain.  I am also wishing each and everyone of you a very Peaceful Holiday filled with joys of light and love.

Poses

Childs Pose

Props: bolster, two blocks, 2-3 blankets

Benefits: Gently stretches the lower back, relieves shoulder tension and quiets the mind.  Give a sense of security. Feeling support and release.
Extras:sandbag for sacrum
 

Place the two blocks at either the lowest or medium height, equidistant from each other bolster lengthwise on top of blocks. A s-fold or triple fold blanket on top of bolster.  It may be more comfortable without blocks.  Legs straddle the props at one end, and lengthen body over them. Head will rest on props.  Additional blanket(s) may be used behind knees. Ideally props should extend all the way to the pelvis area but this may not be the case with your body structure.   Stay here for 10 minutes to begin with, rotating head side to side.

Modify as needed with a chair or in a straddle position.

Legs up the Wall (with bolster)

Props: 1-2 blankets, strap, eye pillow, blanket for warmth, neck roll, maybe a bolster (see photo)

Benefits: increases circulation and helps venous and lymphatic flow from the lower body; relieves swelling and fatigue in the legs; helps relieve muscular skeletal stress in pelvis; quiets the mind and can help promote ease in meditation and sleep.
Begin with using a double-folded blanket to be placed right above sacrum (see photo), setting it approx. distance 6-8″ from wall (adjust in pose). Sit down on the blanket with one hip pressed right up against the wall. As you lower down, swing your legs up the wall. Once in the pose, you can adjust distance to wall, angle of legs to all, blanket and placement of legs all for comfort.  Hips and tailbone will be in space between wall and blanket. Arms rest by your side, palms face up or variation with Goddess arms (photo above).
Variations: To ground legs, blanket or sandbag to hang from soles of the feet.  Strap can be placed around calves, so you lose the feeling of holding up legs.  Tight hamstrings or really uncomfortable with legs directly up the wall? Try a bolster angled into the wall to rest legs on, add blankets for more support or move hips further from wall.  Another variation is Legs up on a Chair or on a bolster with blankets on top to bring knees into a 90 degree angle
2018-12-14T10:24:31-04:00

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