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March 17 Restore Series

The First Day of Spring my friends and if you look outside, a snowy one at that.  Oddly enough, I do not feel cheated. It is what it is and I embrace it with openness.  A theme of receiving weaved its way into my life this week and maybe some of my classes including our Restore series.  We practiced with receiving the breath instead of taking a breath.  How did that change the feeling in your body and mind to receive the breath. What sensations did you receive while practicing?  For me, receiving whatever comes my way, has been a shift in my attitude.   Some potential problems surfaced this week but I did not feel them as a problem only an opportunity.  I believe it was in the way I received.

I shared an affirmation with each of you at the end of class which I'll include in this blog. Post it to your mirror or in your car. Anywhere you would receive the message the most.

My heart is open to giving and receiving
I lovingly accept myself the way I am
I am worthy of love
I live in balance with others

The Poses
Childs Pose Variation
Props: bolster, one blocks, 2-3 blankets, neck roll for forehead
Benefits: Gently stretches the lower back, relieves shoulder tension and quiets the mind.  Give a sense of security. Feeling support and release. Gently lengthens the legs.
Extras:sandbag for sacrum

Place bolster on the mat lengthwise and lay a blanket over it. Make a smaller roll for the ankles and place at the other end of the mat. Also place a block at top end with a neck roll or eye pillow on top. Begin on all fours and lower  your upper body onto the bolster. Settle the tops of the ankles on the smaller roll and adjust the body so that the tops of the thighs rest on the edge of the bolster.  Lay the forehead on the cushioned block and place the arms to the side, shoulders dropping from the ears.  Soften your jaw and let the body sink into the supports and the floor. 

Revolved Twist with Extended Leg
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.

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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…

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