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Showing posts from May, 2015

May 26 Restore Series

We hope that you enjoyed the poses and beautiful visualizations that Carmen led you through this week.  Visualizations are a wonderful way to go deeper within as your breath regulates, the muscles relax, you begin to focus better and the nervous system calms down.  If you would like to try out more of these guided visualizations, go to   http://www.innerhealthstudio.com/relaxation-scripts.html             and record yourself or a willing partner as you guide the visualization.

The Poses
Supported Twist Seated

Props: 2 bolsters, blankets, block
Benefits: lengthens spine, gentle hip opener, 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.


Lean one bolster against the wall with a block support underneath. Add a blanket to the bolster. The other bolster is placed lengthwise at the base of the vertical bolster.  Sit on bottom bolster and with an inhalation, lengthen spine the…

May 19 Restore Series

The elements of nature.  Upon further study and contemplation, I found not only are all aspects of our life created from the basic material elements of the birth of our home, the earth but aspects of our own nature and mind are made up of the qualities of these natural elements.  These are called the gunas (with a little "g") in Ayurvedic study.  Gunas are the characteristics of the 5 elements (ether, air, fire, water, and earth).  For example, air is dry, cool, windy, mobile and rough. Water is mobile, steady, soft, dense, liquid. 

Upon waking, it may be useful to check in with your physical body and notice how it feels. Does it feel dull, heavy today or is there a sharpness to it or maybe it feels completely light.  And then as you set your intention for the day, you could include an intention to balance those qualities in your body.  If you are feeling that dull, heaviness in your body possibly inertia, maybe you can add a brisk walk or energetic breath to move the sluggis…

May 5 Restore Series

The Elements














Why place importance on the 5 Elements?  Check back for next blog to find out.........

The Poses
Supported Childs Pose
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. 

Legs up Variation

Props: 3 …

April 28 Restore Series

I am coming down to earth again. And it feels good to feel my feet on the earth - literally!  Last week was a flurry of motion and not much time to ground myself.  This week, I am going barefoot.



The Poses
Supported Head to Knee Pose (Janu Sirasana)

Props: bolster, blankets, neck roll
Benefits: Stretches hamstring and back of leg, centering and calming to central nervous system, gently stretches back, mild hip opener.

In the variation that we practiced in class, we placed the bolster upright on short end on our thigh and draped the arms over it letting the fingers and hands relax.  Use blanket support under knee and possibly to sit on to take pressure off of the low back.  Add a neck pillow or other cushioning for the head to rest on.  Stay for up to 5 minutes and switch sides mindfully.  We warmed up some with a flowing Head to Knee pose prior.  Try out the Mental Alternate Nostril Breathing.

Supported Bridge Pose

Props: bolster, two blocks, strap, additional blankets, neck roll for comfo…