|Deepen your Experience|
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.
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 then begin to twist your belly towards the upright bolster reclining over. Rest head on arms or top of bolster. Add additional blankets to ground through the belly and rest legs on.
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.
Belly Down with Hip Opener
Props: 2 blankets, neck roll or small pillow for head
Benefits: gently opens hips, lengthens leg muscles and tops of the feet, soothing for the belly, shoulder opener, grounding, lessens anxiety
Stack one or two blankets to the side folded in half. As you release to the floor, lengthen the body and then bend the leg at 90 degree angles to lay on the blankets to the side. Arms can come to goddess position, head turned to the side or stack hands as a pillow. For those with tight shoulders, extend arms by the sides of the body. When you need to turn the head, do so with a soft inhalation.
Labels: Belly Down with Hip Opener, Legs on Chair Pose, Supported Twist