So many poses to choose from in this week’s blog. Have your pick of the litter for 10-15 minutes each day. I swear by this practice for regaining balance, calming the nervous system, healing, focus and concentration and self-love.
You have plenty to do so take some inspiration from these poses and yourself and get to it!!
Reclined Bound Angle
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.
Props: bolster, 4 blocks (or firm cushions, pillows or rolled-up blankets), 4 blankets and one extra blanket for warmth, strap and eye pillow. With low version, do not use the bolster but fold over a blanket so that the natural curves of the spine are supported on the blanket, especially the lumbar curve.
Place a block lengthwise under one end of a bolster to prop it up on an incline, add another block under bolster for stability. We used the wall in this week’s class placing the bolster at a higher elevation. Place a double-fold blanket on floor next to low end of bolster and a long rolled blanket on top next to bolster (for sacral support). Sit with your back to the short, low end of the bolster. Place two blocks where your knees will rest (can top with a soft blanket or use other props as necessary for propping knees) Bring your legs into Bound Angle Pose with the soles of your feet together. Wrap a blanket around your feet to create a feeling of containment. Lie back on the bolster. Place supports under your arms so that they are not dangling and there is no feeling of stretch in the chest. Stay in the pose for 10 minutes.
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.
Straddle Forward Fold or Childs Pose
Benefits: calming, gently stretches lower back, nice transition from the days activities. A good pose to do if you need a few minutes break from your daily work, easy to do and easily accessible. Good for headaches. Breathing is easier since muscles of the respiratory system are relaxed.
Props: chair, 2-4 blankets
Place blanket single-fold on chair draping down. Legs can stretch through chair or straddle or cross-legged. Arms placed folded on chair in front of you. Rest forehead on arms. Tilt chin slightly toward your chest. Close eyes. For comfort or lower back issues, sit on blanket, add rolled up blankets under knees if legs in straddle, or blocks/blankets under knees if cross legged. May add a blanket at sacrum for grounding.
Mountain Brook Pose
bolster, 2-3 blankets, block, neck roll, eye pillow
Benefits: counteracts the slumped position of our posture from sitting, computer use, driving, everyday activities. Opens the chest to help breathe easier. Improves digestion, reduces fatigue and can lift your mood.
Just like a babbling brook with boulders (soft ones!), imagine your body like the soft rushing waters laying over those boulders, smooth, flowing. It will allow the natural curves of the body to be held up gently and the breath to flow.
On your mat, place the bolster will your knees will be, one blanket rolled up where the bra line is (base of scapula), a block for the feet or the heels can come to the floor and a neck roll for the cervical spine. Shoulders rest on the floor, arms to side with palms facing up. If ankles need support, use rolled-up blanket or dish towel. Eye pillows can lightly rest on eyes or even be used on forehead (useful for headaches) or even on shoulders (wherever you need to release tension). To begin with stay in pose for 10 minutes working up to 20 minutes. Great to use in savasana. Feel the heart open, the strain from holding yourself up all day evaporate.
Variations: Feeling cranky in the lumbar spine? Place blanket to fill the curves. Want to feel more grounded while still opening the heart? Place rolled up blanket against wall and soles of feet touching blanket. Need to feel cuddled? Swaddle your head in a blanket cradle.
Props: 2 or more blankets, neck rolls, eye pillow
Benefits: soothing to the nervous system, grounding, gentle chest opener, releases the pelvis
Lay a blanket on your mat for extra comfort and warmth, blankets for the arms as well. As you lay down, place your feet towards the corners of your mat and arms about 10-12 inches from your body, palms up. Add your eye pillow, and blanket on top. We adjusted the legs with our Double Dutch for optimal release of tension and proper alignment.
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