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June 26 Restore Series

Welcome back to your place for restoration.  All I can think is what restorative poses will offer a "cooling" respite from this heat.  Try some heart openers like Supported Bridge, Reclined Bound Angle, and Mountain Brook.  And when you need to ground yourself after fireworks and your in a.c., stay for 5 to 10 minutes in a supported Childs Pose or even Surfboard.


Your journal exercise is to reflect on this practice and where the journey has taken you.  You may have noticed physical changes, or breath patterns altered, a new sense of calmness and even differences in how you approach challenges.  Continue to practice, journal throughout the summer and take time for yourself, to love yourself unconditionally.


I'll leave you with the cooling sounds of a forest walk.


video


The Breath
Sitali - The Cooling breath

This yogic breath will help calm the mind and soothe the emotions such as anger, anxiety and frustration. Also good for fevers or when you feel overheated. Will give you a feeling of contentment. Regulates digestive and sexual energy and detoxifies.
Sit up with a straight spine on the floor or in a chair. Hands in gyan mudra ( pads of thumb and index finger touching)
Open mouth and curl your tongue like a taco.
INHALE through the curled tongue. Close mouth and EXHALE through the nostrils. Continue this cycle.
Practice this breath for 3 – 11 mins bring contentment into your life.



The Poses
Mountain Brook
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.

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Supported Forward Fold with Legs Extended (Paschimottasana)
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. Massage for the digestive system.
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