Source: Yoga Journal, December 2008
The Breath
Elevator Breath
Come into a comfortable seated position, supported. Check in first with your natural breath, simple awareness for a minute. Then begin to breath in for a count (2, 3, 4, etc.) and breath out for that same count, silently keeping the count. Stay with the first count for a minute or two, then increase the count by 1 or 2, even breath in and out, for a few minutes. When you feel you can increase again, do so. Building up the breath little by little, deepening progressively both the inhalation and exhalation. Finally return to your natural rhythm of breath and notice any effects from the breath.
The Poses
Karen's Pool Float (Thank you to my lovely models and Karen for the pose)
Props: bolster, 3 blocks, 2-3 blankets, cushioning for arms (neck rolls work)
Benefits: Increase circulation to legs and gentle lengthening of muscles in legs, release tension in low back, shoulders, realign spine, support breathing and opens chest congestion.
Set up bolster against the wall on end, support with additional block. Set up blocks for arm rests diagonally on either side of bolster. Make two blanket rolls, one for under knees and one for head rest. Additional blanket can be used for low back or sitting on. We used soft neck rolls for arm supports to cushion. Sit back on bolster and extend legs straight out. Spiral in legs in Tadasana (some ankle support may be necessary). Forearms rest on blocks either palms up or down. Open throat with neck align with rest of spine. Soft belly.
Revolved Abdominal Twist
Props: bolster, 3 blankets, 1 extra blanket for warmth and or laying on lower back to ground
Benefits: Gentle twist for the spine (quadratus lumborom) Releases stress on the back muscles and a stretch to the intercostal muscles. As muscles relax, breathing is enhanced.
Set one bolster lengthwise on your mat. Depending upon your comfort, height can be elevated with blocks under bolster. Lay one blanket on top double-fold and one double-fold at end of bolster where your right hip will go. Sit next to bolster with your right hip touching it, bend knees, left or top ankle can lay in arch of right foot or other comfortable position for feet. For added comfort, place blanket between legs. Lengthen body over bolster, laying bent legs in one directions and upper body facing down on bolster. Arms drape down sides of the bolster.