October 14 Restore Series
|Love this pic of the Hall of Mirrors|
Get out those pens my friends. I have been a scribbling monkey lately as I deal with a loss in my life. It has been very helpful to put it all down on paper. The murkiness of my thoughts and feelings become clearer as I journal as I surely move on with my journey. Earlier this week, I received the monthly email/newsletter from Bessel van der Kolk, M.D., a leading researcher into Trauma. The timing was perfect. The topic of the email was Healing Trauma Through Writing.
Embrace the writer's cramp all!
Props: blankets, including one for warmth, stuffed animals or eye bags for hands
Benefits: gently stretches the lumbar spine and para spinal muscles, and gives a release in the diaphragm, quiets the mind and comforting. Gives a sense of security.
2 bolster fold blanket placed lengthwise on mat on top of each other. One blanket at end of mat for ankle support. Make roll for ankle support. Rest of that blanket fills in gap where shin does not meet the floor. Make sure no blanket is on knee. This supports the knee in the pose. Top bolster folded blanket roll towards you in a wider roll to fit in chest and shoulder area. One more blanket folded so that its height is the same as the two bolster folded blankets. Come to all fours straddling the props, release to forearms and then fully recline on props. Ankles rest on small roll at end of mat, shins supported by the rest of that blanket. Rest the rest of your body at hip crease on the bolster fold blankets and lay chest on wider roll of top blanket. Head rests on additional blanket at top, turned to the side. Arms come out to the sides, releasing shoulders down the back and away from the ears. Placing an eye pillow or stuffed animal in palms as they face floor is very grounding and comfortable. Additional blankets for pillows tucked in as needed with student to create boundaries or make more comfortable.
New Version includes laying tops of ankles over padded blocks for further draining of the legs.
Side Nesting Pose
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: blankets, bolsters, neck pillows, any other props to be comfortable and at ease
Benefits: Relaxes central nervous system and calms the mind, mild shoulder opener and strengthener in goddess arms, helps improve sleep, relaxes your body, reduces headache and fatigue.
Find a comfortable position for your savasana either lying on your back with the legs bent, knees touching, feet wide, or stretch the legs out on your mat, or elevate the legs on blankets or a bolster or even on the wall for Legs up the Wall. Also a bolster or blanket roll can be placed under the knees. Use additional props as necessary to fully relax the body and let go of holding yourself up. If the wrists are off of the ground, add a neck pillow under each wrist. Fly off on the wings of an eagle, feeling weightless.