Ohh my achey breaky back. Too much mulching without the prerequisite stretching and relaxing. Alas, a 15 minute Supta Baddhakonasana (Reclined Butterfly) Supported, made the bundle of overworked muscles relax enough for me to teach a class, make dinner and get a good night's sleep. Imagine a dose of relaxation to delve into on a daily basis.
Try your own retreat/healing pose using either the poses from this week or any other from the list to your right. Or a weekend retreat at home. I know of this one teacher who with the cooperation of her family will retreat at home. She spends Saturday into Sunday meditation, practicing yoga, journaling, eating healthy and reading. Sounds glorious like an expensive getaway. But what is more important is how she feels after this mini-retreat and how it affects her interpersonal relationships in the short and long term. Try resetting yourself.
1:1 Breath or Equal Breath
Find a comfortable seated position or laying down. Focus in on your breath, becoming aware of its pattern before beginning this breath. Make a conscious effort to inhale and exhale for the same count (2 to 3). Find a calm, steady awareness of the breath, the feel, the temperature, the way it enters and exits the body. Practice this breath anywhere. Continue this for 2 to 3 minutes.
1:2 Breathe or Extended Exhale
A basic breath that you can take anywhere when you need to. Lengthening the exhale kicks the parasympathetic nervous system up a notch, allows more space between thoughts, eliminates more waste and toxins from the body and allows the body to settle more. Much like the Equal Breath, we use a count to inhale but then we exhale for double that count. Find a comfortable seat or lay down on the floor, hands can be placed on the belly or wherever they are comfortable. Begin with the inhale to a count of 2, then exhale for a count of 4. Slightly constrict your back of throat as you exhale (similar to Ujjayi breath). As you practice and progress in deepening your breath, perhaps the counts will get longer.
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.
Reclined Bound Angle, Supported
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
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 to 15 minutes.
Labels: Childs Pose, Equal Breath, Extended Exhale Breath, Reclined Bound Angle