Feb. 18 Restore Series
|Ignoring irrelevant stuck back door, still wants in!|
Habituation - an organism is taught to ignore irrelevant stimulus (This article from the New Yorker, Dec. 23 & 30, 2013, The Intelligent Plant, got me thinking).
The longer days have brought to light the many ways my life is habitual. The Ugly (in my opinion) - I wake up, I crave coffee (yes, even over yoga). I notice my habitual way of dealing with our rushing to the school bus (totally non-productive). And at the end of the day, my utter lack of mindfulness when preparing for bed. The Good (again opinion) - ignoring the calling of coffee and opting for even a few light stretches and breath work to rise out of bed. On the weekends, tuning into XPN's Sleepy Hollow (my sanctuary), and the nightly ritual of reading to my daughter.
Some of these things serve me and others do not. A still and mindful practice, whether it be restorative, walking, cooking, you pick the activity or non-activity, may bring to light those healthy and harmful habits. Once those are recognized, you can begin the process of change. And yes, new bad habits may form but it is always a process, discovery, growth.
So like the plant, always seeking with its root system what serves its whole being, we too need to search, try out and eschew what doesn't serve us and try, try again.
Expanding Sphere Breath
Calm Your Class in One Minute with a Breathing Sphere
guest post by Jim Gillen
How to Use A Hoberman Sphere
Supported Belly Wrap Pose (Minimal Prop)
Props: 1-2 blankets
Benefits: grounding, soothes abdominal organs, relaxes and relieve fatigue in the legs, opens chest
Open blanket so that you have a longer rectangle, fold this rectangle over approx. 4 times, smoothing each fold so no creases appear. Lay on your belly with the blanket between your lower navel area and the breastbone, legs stretch out. Arms and hands can form a pillow under your head or use a neck roll.
Wrap extra ends of the blanket over your back and add another blanket for grounding. Stay for 5 minutes or however long to release into the earth.
Supported Lumbar Wrap Pose (Minimal Prop)
Props: 1-2 blankets
Benefits: supports low back, grounding, gentle hip opener, supports release and relaxation.
Open blanket so that you have a longer rectangle, fold this rectangle over approx. 4 times, smoothing each fold so no creases appear. Lay on your back with the blanket in the lumbar region, legs stretch out. Arms by your side, palms up. Add a neck roll or blanket for head and cervical spine. Option to bend legs with knees touching, feet wide to take any pressure off of the low back. Stay for 5 minutes or however long to let go.
Nesting Pose to Reclined Twist
Props: blankets, bolster
Benefits; Nurturing, sense of security, well-supported pose to regulate the nervous system, good for when you are feeling anxious, keeps body in alignment, supportive for the spine, hips, shoulders, head. Allows for optimal healing and sleeping position. nurturing, sense of security, optimal for sleeping
Create a big enough folded blanket to place between the knees to align the legs in Tadasana. Add a folded blanket to rest your top arm on. Recline on a side that is comfortable, resting your head on a blanket. A neck roll can go under the ankles for support. Bolster can rest along spine for further support and grounding. Finally, cover yourself with a blanket from head to toes. Sink down with each long exhalation. Mantra to accompany pose "I am safe, I am supported".
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.