April 10, 2012 Restore Series
Ah, the winds, the shifting, changing winds. How to stay grounded while this wind blows you in a multitude of directions. Analogous to life. Without adding one more thing to your busy life, why not try “letting go”.
How to develop the ability to “let go” is what Carmen led you through in this week’s class. First, allowing your body to lay upon the imaginary rocks of a mountain brook, lightly allowing your bones and muscles to relax into the stream of breath. With the addition of the Side Lean pose, your side body lengthened gracefully all supported by the breath. This last pose created the space to turn into as you breathed and relaxed into the supported twist. Letting go of the muscular tension. We hope that you enjoyed your freedom flight with the “Eagle” guided visualization.
#1 What are some other ways in the “real” world that you ground yourself. Write down some of your own practices? Some examples from my own life are cleaning the bathroom, doing yard work, reading a book, cooking with really fresh ingredients (from my own garden even more so), hearing the birds in the morning and a far away train whistle (makes me think of how connected we truly are).
#2 What can you let go of that isn’t serving you? Perhaps it is a relationship, a habit, a way of thinking, an activity you do, a food, a job, a past. Begin with jotting down the smaller stuff and see what opens up for you.
Props: 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.
Sublime Side Lean
Props: bolster or 2 or 3 pillows or blankets
Benefits: Stretches the torso and provides a gentle twist which allows a release in tension in the lower back area.
Place bolster or the 2 or 3 blankets or pillows horizontally on your mat or floor. Lie on right side with hip at the base of the blankets or pillows. Torso should rest on the stack. Right arm rest on the floor with the palm up. The left arm can reach over the head to increase the stretch. Close your eyes and allow your body to relax and release any stress or tension. Slowly sit up and switch sides for the same amount of time.
Focus on your breath. Breath into your right side allowing that gentle stretch to travel from the tip of your fingers down your lower spine. Sense the left side of your body gently melting and surrendering to the ground beneath you. All tension and stress being recycled by mother earth. Sense the gentle letting go of your muscles and knowing that you are safe and supported. Breath deep and exhale soft and long.
Props: bolster, 2-4 blocks, 4 blankets, neck roll, eye pillow
Extras: blanket for warmth
Benefits: Allows breath to come in to the rib cage and belly more freely. Detoxifying. Can reduce high blood pressure. Relieves fatigue and insomnia. Safe for a Prenatal twist.
This can be a very prop intensive pose but once you are in it, it is worth it. Begin with right side of body, place the bottom of your right foot against the wall with leg extended. Left leg is bent at a 90 deg. angle and propped up with two blocks and a bolster with maybe a blanket on top. at least two blankets, S-fold blankets, and/or pillows placed along spine for support, lengthwise. Extend your left arm out to the left side and lay it on a smaller stack of blankets either s-fold or triple-fold out to your side. Right arm extends out to the right. This means the left arm is at a higher elevation than right. Head can remain neutral to ceiling or turn to one side. Extra blankets can be placed in spaces that need more support. Neck roll for cervical spine and eye pillow.
*we are digging placing the arms in Goddess pose (not pictured) so try that one out as well. Place blanket support under arms.
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