It was a bittersweet class yesterday. I know that I need a short break from teaching restorative but I will miss this group of wonderful students ever so much. Some of you go to my regular classes but there is something very special about the group coming together in a restorative practice. I have seen each of you grow in so many ways whether it be finding that inner stillness, or finding the "you" in yourself, installing more creativity, quieting the mind and the chatter, or initiating the healing process. You have been transformed. I continue to hold an open place in my heart for you and invite you to explore this practice even during this "down" time in the series.
For further practice, here is the link to Kripalu's Online At Home classes. Sudha's Carolyn Lundeen's Restorative class is the right antidote to stressful times. http://kripalu.org/article/1205?utm_source=website&utm_medium=homepage&utm_campaign=yogaathome
Deepening the Breath to a natural full rhythm, stay with this breath for a good 2-3 minutes. Mentally follow the breath in and out of the body.
Legs on Chair Pose Incline Variation
Notice the use of stuffed animals as props
See how the props fit the body
Benefits: relaxes the muscles of the lower back, legs, refreshes the legs, relaxes the muscles and organs of the abdomen.
Props: chair, 2-3 blankets, neck roll, eye pillow
Place a blanket on chair so you don't feel the hard surface. If you need to elevate the body, you can place a triple fold blanket in front of chair, then place your hips on blanket to one side, swing the legs up onto the seat of the chair as you lower your upper body onto the bolster with blocks set up underneath. Use a neck roll to support cervical spine. Place a blanket or sandbag on legs to ground you in the pose. Arms release to the sides with palms turned up. Use an eye pillow to shut out any light for ultimate relaxation. An eye pillow or some type of weighted object (I've used stuffed animals) can be placed in open palms to move and free up energy. Stay for up to 10 minutes. Your beginning practice may consist of only 5 minutes. Feel the legs drain, the stress melt away.
Sublime Side Lean
Benefits: Stretches the torso and provides a gentle twist which allows a release in tension in the lower back area. Emphasis on three-part breath. Elongates side body.
Create a bolster fold from one blanket. Fold a blanket into smaller rectangle from a a full half fold. Lay flat on floor and fold in thirds, the final third folding under (s-fold) then fold 1/3 in and other third in with fringe on top third. Lie on right side with hip at the base of the blanket. Torso should rest on the blanket. 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.
Labels: Legs on Chair Incline Pose, Sublime Side Lean (Minimal Prop)