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October 25 Restore


INSPIRATION - it doesn't get any better than this folks!

Daily Affirmations


Swaddling
When was the last time that you got tucked into bed?  Maybe you are the one doing the tucking these days.  With the busyness of life (work, errands, phone calls, commutes), we then feel uncontained, our energy spilling out and subsequently not having enough energy to keep up.  Our final pose in class this week cleverly used the technique of swaddling to comfortably contain our physical body which may have, in turn, sent a signal to our nervous system to slow down, reset.  The message sent was "We are safe, supported, now let go of constriction."  

The Breath
Humming (Brahmari) or Buzzing Bee Breath
Benefits:
  • Excellent for speeding up the healing of body tissues
  • Alleviates stress and tension, anger, anxiety, asthma, insomnia, and high blood pressure
  • Strengthens the voice and relieves thyroid ailments
  • Benefits are enhanced when practiced after Nadi Shodhana
  • Balance air and ether, especially in the vata Fall season (Ayurvedic)
How To: 

  1. Sit comfortably, with lips closed and teeth slightly opened. Make sure the jaw is relaxed.
  2. Raise the arms to the sides, bend the elbows, and bring the hands to the ears, plugging the ears with the index or middle fingers.
  3. Bring the awareness to the center of the head (ajna chakra) and keep the body still.
  4. Inhale through the nose, and while exhaling make a deep, steady humming sound like a bee for the duration of the exhale.
  5. Then, while inhaling, contract the throat to produce a humming sound on inhalation (if this sound is difficult to make at first, focus only on producing the sound while exhaling).
  6. Practice 5 rounds, ending with a humming exhale.
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. 

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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
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