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September 1st Restore Series

Serenity amongst the ruins
Bienvenidos to your place for healing, relaxation, and time for you.  It is so good to be back in the restorative frame of mind again.  


Transitions

So many transitions are taking place right now.  An end to summer with shorter days, a beginning to a new school year for some, new jobs, new opportunities.  And nature is pretty smart about her own transition.  On my drive to a class this morning, I could see small changes in the colors of the leaves on the trees.  The leaves don't change color overnight but gradually all the while adapting to the changes in daylight, nutrients even the moon's cycle.  This is their transitioning time and their biology is set up perfectly for it.  Transitions in our human lives are also very important.  There are some obvious changes that have to occur overnight like returning to school, or a new job but maybe those transitions would have been made easier if someone was to wake a little earlier each day prior or eat a certain way.  We can use our time on our mat in our yoga classes (yes even in Restorative) to practice transitions.  Bo Forbes, yoga instructor, shares with us the importance of transitions in our yoga practice.






The Inspiration
Sankalpa

Give your New Year's resolutions a yogic twist—set an intention and infuse the new year with positive change.
By Catherine Guthrie
A new year's resolution is a noteworthy concept—start off the year with a change for the better. So how did it devolve into a subconscious exercise in self-loathing? Lose 10 pounds! (Message to self: You're fat.) Stop drinking caffeine! (You're unhealthy.) Call Mom and Dad once a week! (You're ungrateful.) Why not celebrate this new year by trading in your tired (and probably familiar) resolutions for a sankalpa instead?
POSITIVE POWER A Sanskrit word, sankalpa means "will, purpose, or determination." To make a sankalpa is to set an intention—it's like a New Year's resolution with a yogic twist. While a resolution often zeros in on a perceived negative aspect of ourselves (as in, "I want to lose weight, so no more chocolate chip cookies or ice cream or cheese"), a sankalpa explores what's behind the thought or feeling ("I crave chocolate chip cookies or ice cream or cheese when I'm feeling stressed or sad. I will set an intention to become conscious of this craving and allow my feelings to arise and pass, rather than fill up on fats").
EFFORT COUNTS A sankalpa also praises the nobility of the effort rather than focusing on what you are doing wrong. "New Year's resolutions leave me feeling guilty and mad at myself for not keeping them," says Wendy McClellan, a yoga teacher in Louisville, Kentucky. So, last year, in a conscious effort to reject the resolution rut, she taught a special New Year's Eve yoga class and encouraged students to look back and let go. Her intention, or sankalpa? To open her heart to new possibilities. "An intention has much more of a global sense than a resolution," she says. "It helps me be softer with myself." With a sankalpa, the self-loathing that comes from dwelling on past transgressions can begin to dissolve. In its place is an exercise in effort and surrender—create an intention and open yourself to the universe.

Sankalpa Setting


LOOK INWARD For several days, set aside time to write in a journal and meditate. Mull over your typical resolutions. How do they make you feel? Anxious? Unsettled? Incomplete? Now contemplate how you would like to feel during the coming year. Is there any way you can reframe your results-oriented resolutions into something that will make this year's journey more joyful and worthwhile?

REPHRASE IT Create a short sentence or phrase for your sankalpa. Be careful not to set limitations based on fear. For example, instead of "May life bring me only happiness and joy this year" consider "May I be happy and open to what life brings me."
BE FIRM BUT FAIR Change doesn't happen overnight. When you stray from the essence of your sankalpa, don't berate yourself. Instead, gently remind yourself of your intention. But be firm in your resolve—it's a good idea to incorporate your sankalpa into yoru daily routine. Use it as a mantra during pranayama or meditation practice; post it on your computer, phone, or mirror; or simply say it to yourself quietly before going to sleep. —C.G

Catherine Guthrie is a writer and yoga teacher in Louisville, Kentucky, and a regular contributor to Yoga Journal.

The Breath
Equal Breath
1:1 Breath or Equal Breath
Find a comfortable seated position or laying down. Focus in on your breath, becoming aware of its pattern before beginning this breath. Make a conscious effort to inhale and exhale for the same count (2 to 3). Find a calm, steady awareness of the breath, the feel, the temperature, the way it enters and exits the body. Practice this breath anywhere. Continue this for 2 to 3 minutes. 

The Poses
Therapeutic Spinal Strip

Props: 1 rolled up blanket, lengthwise, 1 blanket double-fold, neck pillow
Benefits: reinvigorates the spine bringing fresh blood and oxygen. With deep breath, can give the effect of a massage on the spine.

Roll a single-fold blanket keeping the roll more on the flatter side.  This becomes your spinal strip.  Lay this strip down on the floor and place a double-folded blanket at one end (Letter T).  Sacrum is on the double-folded blanket and carefully lay the spine and head down on rolled up blanket.  Use a neck pillow in cervical curve.  Arms relax by the sides, palms turned up.  A variation is to have knees together, feet wide apart.  Stay for about 5 -8 minutes.  A nice alternative to the Heart Bench. 

Supported Bridge
Props: 4 blankets, neck roll, eye pillow
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 oxygen intake to the brain, can stimulate the immune system (thyroid)

Lie on your back with knees bent and feet flat on the floor. Lift butt and slide the stack of 2 or 4 blankets under the base of your spine. Find a comfortable position, then let the upper back release on the floor. Arms are relaxed at sides or resting on belly. Feel chest and belly rise with each breath. Roll gently to one side when done and inhale up to seated.



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