Skip to main content

October 28 Restore Series

Ghouls and Girls ready for the Big Night

Happy Hallow Eve all.  Today and tonight all sorts of creatures, big and small will roam our neighborhoods.  Are you ready?  There is a somewhat contained feeling of excitement here in my household. Ghosts and goblins hardly slept at all and I know that I woke up feeling like I went through the Tales of the Crypt episodes.  All of our family and community traditions got me thinking about the origins of Halloween.  While I was researching these origins, I came across a lot of variations which helped me find my own connection to the holiday.  This is just one of the histories to share.  Perhaps weave your own traditions into the history of Halloween and enjoy yet another opportunity to be in the moment.

http://www.history.com/topics/halloween/history-of-halloween

The Breath
Pursed Lips Breathing
This is a great breath to control shortness of breath and can be done anywhere. Inhale through your nostrils for a count of 2 at the beginning, purse or pucker your lips, and exhale out of the pursed lips for a count of 3 or 4. As your breath regulates, you can inhale and exhale for longer counts. As with any breath, if you begin to feel lightheaded, please return to your normal breath.  This breath improves ventilation, releases trapped air in the lungs, induces relaxation, great for when you are exerting yourself in lifting, straining, climbing stairs, slow breathing rate.

The Poses
Seated Forward Fold on Chair

Props: chair or stool, bolster, blankets, neck pillow
Benefits: lengthens spine, centering, aids in relaxation response,
aids in moving digestive process, grounds through feet and seat

Bring chair or stool close enough to the wall where you can sit
in mountain pose and lean bolster at an angle against the wall.
Place blanket or neck rolls on bolster to rest head on. Additional
blanket on seat for comfort or under feet. Drape arms by sides or
on lap. Breathe into back body, sinking into the prop breath by breath.


Wide Angle Forward Fold


Props: chair, 2-4 blankets, neck rolls
Benefits: releases the pelvis which can help release tension in the buttocks, hips, belly and lower back.  Quiets the organs of digestion and elimination. Opens lower back area. As head rests on bolster, releases tension in frontalis where we hold stress in contracted state. Cooling and calming to overall body and provides a nice transition from day. Can help with sleep.

Add a folded blanket to seat of chair and another for you to sit on. You will straddle the chair bringing it in as close to your body as possible to support you as you forward fold.   Rest arms on the chair. Avoid too much pressure on the eyes.  To lesson any strain in the lower back, sit on a single or double-fold blanket.  Can add blanket rolls under the knees. Stay for 5 to 10 minutes. 
*note that for some students the breath can be constrained. Practice belly breaths to begin with.

Legs up on Chair

Props: chair, 2-3 blankets, neck roll, eye pillow
Extras: Sandbag, Webkinz stuffed animals
Benefits: relaxes the muscles of the lower back, legs, refreshes the legs, relaxes the muscles and organs of the abdomen.  Blanket on belly or legs.

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 mat or floor.  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.

Comments

Popular posts from this blog

Yoga Therapy News

I am honored to be part of the Center for Integrated Health in Harleysville. I will make my Yoga Therapy debut there and presenting on the Emerging Field of Yoga Therapy and How Does It Benefit Me or Someone I love?

Here are the details for this upcoming informational and practice seminar.


November 8 Restore

The Poses

Supported Forward Fold with Legs Extended (Paschimottasana)
Benefits: calming, gently stretches lower back, nice transition from the days activities.  A good pose to do if you need a few minutes break from your daily work, easy to do and easily accessible.  Good for headaches.  Breathing is easier since muscles of the respiratory system are relaxed. Massage for the digestive system.
Props: bolster, 1-2 blankets, block Sit on a folded blanket and extend legs out in front of you. Place bolster lengthwise along the legs adding a blanket or block to top as headrest. Lay your upper body on bolster and rest your forehead on blanket or block. Arms can drape on bolster, along side or any other comfortable position. 

Bridge Pose - Supported
Props:4 blankets, neck roll, eye pillow, can also use bolster for more stretch Extras: blanket for warmth Benefits: Expands the chest muscles, opens the lungs, balances the glands, quiets the nerves and releases tension in the nervous system, increases ox…

November 29 Restore

Deep Thoughts not Deep Pockets
Within the past two weeks, I have been a driven Christmas shopper.  I cringe as I think about my credit card bill at month's end. I have savings for but it still will be a jaw dropper.  As I have been gathering gifts for others in my closet and mentally going through the wish lists, I have come to the conclusion that this Christmas has a theme.  Unbeknownst to the people on my gift list, this theme has everything to do with Comfort and Ease.  Without going into the gift list (just in case prying eyes may see this), 99.9% of the gifts that I have bought, could bring some comfort or ease to a person's life.  Think snuggly, warm things.  Or gifts that make a persons life a bit easier.  I didn't intend to go this direction but honestly, maybe it is me that needs some comfort and ease right now.  If I need some, perhaps others do as well.   I am not going down that political road, but there is a lot of unease out there.  Whatever party, candidate, …