Questions on Restorative Yoga Teaching Technique

I have received a number of emails asking questions about how I run my class and other technique related questions. I want to start sharing these emails so other folks can benefit from the conversations too. Below is an email from Melinda, wondering about how much talking do I do and what to do about students who fall asleep. I've expanded on my answer a little at the end of the post.

Hi Sara,

I just discovered your site and will be spending a great deal of time there I’m sure!  I teach a weekly yoga class, mostly Iyengar-style, although I have started adding in Yin yoga and occasionally some restorative poses.  I’d like to do an entire restorative class towards the end of my session (just before Christmas) but am unsure about all of the silence.  I’ve noticed that, although my students like a longer savasana (10-15 minutes), many of them doze off – which I believe is a comment on our culture more than anything else.  Anyway, I think 90 minutes of restorative postures would present a huge mental challenge – staying awake.  On the other hand, I think too much chatter (by me) would be disruptive.   How much instruction/information/teaching do you do once your students are in the pose?

Thank you, Melinda

Hi Melinda -

I’m glad you found my website. I’d like to post your question and my answer on my blog as a new post if you don’t mind. Lots of people have asked me this question so I think I should put a post up. I think we all have a hard time being quiet – even us, the teachers (especially us?). We want to keep explaining, help our students get everything just right. But really we need to let them settle into the quiet of the pose and experience the kind of relaxation that comes from “not doing.” If they fall asleep....well, I guess they are tired. Of course some people are the lucky kind who fall asleep the instant their head hits the pillow so for restorative, their challenge might be to keep more awareness of breath and try to keep their mind from turning off.

My class is 75 minutes. The first 15 I do welcome, announcements, short talk on  being comfortable and asking for help, demo the poses and then a tiny warm up and centering. The next hour we do 6 poses including Savasana. Each pose gets 10 minutes which includes set up, settling in and coming out.  I do talk some – I like to settle people in to each pose by talking them back into relaxation – but I try to be quiet for most of the pose. I give a reminder at the 1/2 way point to move the body or the head if they have become uncomfortable or if the person is in a twist or something that requires balance on both sides. I like to play an Om CD or Shamanic Dream with the heart beat rhythm. Sometimes I play the gong or the crystal bowl at the end for Savasana.

I’ll think about this some more and try to come up with a more coherent answer and put it up on my blog. I’ve got a busy week though so it might not be right away. Thanks for writing and best of luck on your class. I’m sure your students will love it.

Sara

I just taught two different restorative classes over the past week: one for teachers in training and one for my regular students. I tried to observe how much talking I did to the students in each of these classes so I'd have a more definite answer.

What I noticed was that with the teacher trainers I talked quite a bit more. I was thinking of their class more as a training session - which it was. I wanted to impart as much knowledge in the 4 hours I was with them as possible.

With my regular class I was pretty quiet this time. Just about everyone who attended has been to my class before so they know the ropes and don't need a lot of instruction. But I do still talk them down into each pose, settling them into relaxation. I tell them the 1/2 way point so they take the pose on both sides of their body.  And I talk them up each time by inviting them to take 5 smooth, deep breaths and then carefully exit the pose. I remind them to be mindful and quiet as they transition from pose to pose. And I remind them to ask me if they can't quite get comfortable.

That sounds like it wouldn't leave a lot of time for quiet but it does. I think quiet time in restorative is as important or even more important than instruction time.

Please feel free to email me with your questions or comments on your experience and I'd be happy to answer and share more here.

Happy Solstice!

Relaxation vs. Meditation

I'm often wondering how to describe the difference is between meditation and relaxation. In this short article (below) from Yoga Journal, Frank Jude Boccio gives a few key points in defining what is the same and what is different between relaxation and meditation.

Relaxation vs. Meditation

by  Frank Jude Boccio

We often think of watching TV, sitting down with a cocktail or a good book, or simply vegging out as relaxing. But true relaxation is something that is practiced and cultivated; it is defined by the stimulation of the relaxation response. Some forms of conscious relaxation may become meditation, and many meditators find that their practice benefits from using a relaxation technique to access an inner stillness helpful for meditating. But while relaxation is a secondary effect of some meditation, other forms of meditation are anything but relaxing. Ultimately, it all comes down to the intention and purpose of the technique.

All conscious relaxation techniques offer the practitioner a method for slowly relaxing all the major muscle groups in the body, with the goal being the stimulation of the relaxation response; deeper, slower breathing and other physiological changes help the practitioner to experience the whole body as relaxed. Techniques include autogenic training, the use of words suggesting heaviness and warmth in the limbs; progressive muscle relaxation, systematically bringing attention to various parts of the body to consciously release tension, then noticing the feelings of softness and ease that arise; body scanning, moving attention slowly through the body; and breathing, gradually extending the exhalations.

Meditation—generally presented in the three broad categories of concentration, mindfulness, and contemplation—are forms of mind training, operating on the fundamental premise that the mind determines the quality of your life. Meditation is about making friends with yourself, learning to see what is just as it is, and freeing yourself from reactive conditioning. This liberating aspect of meditation is conceptualized in varied ways, from purely psychological and secular to deeply spiritual and religious. For further information, you might want to check out Meditation and Relaxation in Plain English by Bob Sharples.

Frank Jude Boccio is a yoga teacher, Ayurveda practitioner, hypnotherapist, and the author of Mindfulness Yoga: The Awakened Union of Breath, Body, and Mind.

Pause on Purpose ~ Winter Reflection Retreat 2011

PAUSE ON PURPOSE -WINTER REFLECTION RETREAT - JANUARY 21-22, 2011

Restorative Yoga, Lecture & Reflection, Meditation, Hiking, Sauna, Rest, Good Food, Community

24-hour January Reflection Retreat 2011

at beautiful Camp Amnicon,

just 30 minutes away from Duluth.

Pause on Purpose as the New Year begins. 

Take this opportunity to reflect on your life,

settle into your body,

quiet your mind

and cultivate contentment.

Led by Molly McManus and Sara Duke

Schedule:
Arrival: 6 pm  Fri, Jan 21st
Departure: 6 pm  Sat, Jan 22nd


*Cost:
$118 Before Jan 1st,
 $138 after Jan 1st

Call Yoga North at 722-9642 to register.

*Price includes Saturday meals,
yoga classes in postures and philosophy
and the use of Camp Amnicon facilities.

Makes an excellent holiday treat for 
yourself or a loved one.

Camp Amnicon: Located on 700 acres of the south shore of Lake Superior, along the Amnicon River. Enjoy the community space with a large fireplace, windows overlooking the river and forest, nature trails, and sauna. There will be opportunities for both community and solitude.

Sign up online or, for more details visit Yoga North, or call the office at 218-722-9642. Looking forward to seeing you there. Namaste. ~ Sara & Molly

30 Day Challenge - Final Comments

I want to share a few final comments from the 30 Day Deep Relaxation Challenge. I had my students fill out both a starting survey and an ending survey. Here's a few of the questions and answers from the 30 Day Deep Relaxation Challenge Ending Survey.

1. Was it hard to find 10-15 minutes each day to relax? How did you get yourself in the relaxation habit? Describe your commitment level.

Not really hard to find time. I have an ongoing yoga and meditation practice. Difficult to calm the monkey mind.

Some days I would forget until I had reached a point of fatigue - and then remember. I felt I got the most out of it when I would purposely plan when to relax regardless of my energy.

Not hard to find time but difficult to remember to take the time. Scheduled "breaks" helped me stay committed.

Yes, very hard for me. I had to approach it like a task or a chore. I still feel like I should be "doing something" or accomplishing something.

I found it fairly easy to relax. I generally found it nice to relax in the evening before bed. I was not good at relaxing every day - but most.


I took small moments in the morning before getting out of bed to "cuddle" myself and not jump up into the day.

2. Did you notice any changes in your health, mindset/attitude or sleep pattern? What were they?

A bit more ease in challenging situations.

I slept better and more thoroughly. I felt more rested.

I am more focused after relaxing.

My biggest problem has been staying asleep and/or returning to sleep after waking in the night. With the breathing and muscle relaxation techniques I have been able to fall back asleep. Thank you!

I noticed the Deep Relaxation to be restorative in a time of great stress in my life. I started to pay attention to my body more instead of disconnect.

Yes! I liked myself more in that I felt more centered or balanced emotionally.

More present, more grateful, more at ease, more aware, desire to journal, spent extra time in quiet.

Attitude - easier to catch myself in negative patterns. Sleeping - more deep rest, more vivid and lucid dreams.

3. Did your energy change? How?

Yes. My energy decreased but I attribute this to fall and the increasing dark and cold.

Slightly improved. Able to make it through the day and maintain better over all.

Not that I noticed.

I don't seem to be as "on edge" so I think I had more calm energy.

Yes. I found I was more focus and not so scattered.

I think I have more energy in the morning. I reach for coffee less often.

4. What significant learning will you take away from the challenge?

Keep making space.

I really enjoy meditation!

Practice, practice, practice.

Stop and slow down. Even when you are anxious and agitated.

Need more gratitude, more self-acceptance, and to create more sacred time to do some long relaxing poses.

Breathing and posture techniques.

I really enjoyed setting a sankalpa and focusing on that through the practice.

More definite and deliberate use of breathing practices to quiet the mind and body. Use of sankalpa.

5. Did you have any negative experiences with the challenge?

I became more aware of some of my negative habits - but this is actually a positive thing.

At first it was almost agitating to keep on trying to focus on my breath.

Not really - just nagging doubts pushing me to do better.

No. None.

Guilt for forgetting to take time to relax.

Sometimes I was willful.

I found myself coming to class each week in various mindsets but I always left relaxed and fulfilled.

6. Will you continue any of the practices from the challenge? If so, which ones? If not, why?

Yes, breathing, awareness, making space, and the postures too.

Gratitude meditation, journal - as that is part of my sankalpa, breath work and meditation. I found that to be calming with a cumulative benefit.

Breathing, muscle relaxation, relaxation poses, and sankalpa.

Short 5 minute breaks at work and bedtime relaxation.

Restorative poses - they serve me well. Breath work is a lifelong tool I will always use.

Longer, quiet poses.

Yes, all. I'm planning to make myself a schedule of techniques & poses for my practice.

Breathing techniques, gratitude meditation, setting aside daily "me" time.

Breathing practice, restorative poses, sankalpa.

7. Would you recommend this challenge to a friend?

Yes, and I would do it again myself.

Yes!

Yes, and to my enemy.

Absolutely.

Oh yes.

Yes....duh! (smile face here).

8. Do you have a suggestion on how to improve this challenge? Or do you have any other comments that you would like to share?

I would like to have this class extended over the whole session, not just for 30 days. It was so nice to look forward to this every week.

I would like more clearly defined homework.

I missed 2 classes and I wish I didn't. I was so at peace here. I want more. Thank you.

Loved this class!

I will miss the class and Sara's instruction. I hope to attend more classes at Yoga North.

This is the least sweaty yoga class I have ever been to. Useful techniques that will be relevant for every day I have left.

Improvement - maybe add massage or energy work. I love all of your work, Sara. Thank you so much.

The slowing down was lovely. I'm learning the joy of just sitting and doing nothing/everything.

What about a journal focus or specific topic of reflection - but is that relaxation? I guess one focus thinking.

Loved the gonging and crystal bowl. I was hoping for more yoga nidra.

This challenge and my sankalpa have really helped me tune to my body and follow my own truth, especially in situations that were previously stressful.

Thank you all for your comments and for attending class. I really enjoyed teaching this class. Watch for a two hour, deep relaxation workshop coming up in April 2011.

30 Day Challenge - Final Class

Congratulations! You have completed the 30 Day Deep Relaxation Challenge.

I am so pleased to have had the opportunity to teach this class. I enjoyed getting to know each of you and helping you find some space in your lives to let in a little bit more ease.

For our final class we found a comfortable forward folding position. Some picked Bound Angle, some picked Wide Angle, some picked Supported Dandasana, and some picked Legs-up-the-Wall. There were so many pose options because each person has gotten to know their own body so well over this month's experiment that each person chose a position that they knew their body could relax in. I loved that everyone has gotten to know their body well enough to find ease on your own. This is a huge accomplishment. Many people do not have the awareness to even notice that they are uncomfortable, much less the ability to make themselves comfortable.

Our breath practice was Nadi Shodhana, Alternate Nostril Breathing. We practiced this first with our hand to block one nostril and then the other as we breathed. During our deep relaxation, we did mental Nadi Shodhana. Robin Carnes offers this practice on her Yoga Nidra CD and I just love it. I find it deeply relaxing. I like imagining that I am breathing in from far, far away (like the tropics) and exhaling to somewhere else equally far away (like the arctic). This breath practice brings balance to the body's energy system. Try it out for your self with the audio file below.

Alternate Nostril Breathing: 2min38sec.

Best of luck with your continued relaxation. I look forward to seeing you all again soon.
Namaste. Sara

30 Day Challenge - Week 4 Homework

Hello Relaxation Practitioners -

I wanted to remind you of your homework for this week and give you a few links to learn more. This week we are voicing our sankalpa. First step, we voice our sankalpa out loud to ourselves. Second step, we voice our sankalpa out loud to someone else. Third step, we voice our sankalpa out loud to many someone elses. (Is that a word?) Step one may be the only step you take and that is just fine. Only go as far as you are comfortable going.

At any rate, we give voice to our deepest desire and notice 1) how does it make you feel to think about saying your sankalpa out loud? 2) how does it feel to say your sankalpa out loud? and 3) how does it feel to share with another person?

The second part of our homework is to do a gratitude meditation every day. It doesn't have to be long. Just take a few minutes to settle in and give thanks for anything in your life that you can think of (thank you for the house I live in, thank you for my family, thank you for the challenges I face that help me grow into a better person, etc.).

Here's an article from Yoga Journal which talks about the health benefits you will receive by practicing gratitude. Also, look to the bottom of the page for links to more gratitude articles.

Give Thanks

Cultivating gratitude can boost well-being—and may help you sleep better.

By Jill Duman

Gratitude is a fundamental component of most spiritual paths, and a growing body of research suggests that it has important health implications, too, including better sleep, fewer physical ailments, and a greater ability to cope with stressful situations.

"Gratitude elevates, it energizes, it inspires, it transforms," says Robert Emmons, a University of California, Davis, psychology professor who has helped champion the study of gratitude as a factor in mental and physical health.

A series of studies he conducted in 2003 found that people who kept weekly written records of gratitude slept longer, exercised more frequently, had fewer health complaints, and generally felt better about their lives when compared with those who were asked to record only their complaints. In another study, he found that students who wrote in gratitude journals felt more satisfied with their lives and their school experience.

Practicing conscious gratitude has also been linked with positive mental health. Todd Kashdan, associate professor of psychology at Virginia's George Mason University, found that when veterans with posttraumatic stress disorder kept gratitude journals, they experienced a greater sense of overall well-being in their lives.

"There are two parts of being grateful," Kashdan says. "One is recognizing that someone benefited in some way, then mindfully seeing the connection to yourself. You have to really be in the present to see what's happening in your life, what's causing things to happen, and how you fit into things bigger than yourself."

A gratitude practice is a natural companion to yoga, which "offers numerous opportunities to reflect on all there is in one's life to be grateful for," says Emmons. To begin consciously cultivating gratitude, try considering what life would be like without a pleasure you now enjoy, or think about who you are grateful for.

A daily gratitude journal can help you be more mindful of these things in your life. But your gratitude practice doesn't have to be scripted: Simply taking time on a regular basis to mentally note your blessings is a big step in the right direction.

Two more articles from Yoga Journal on gratitude: Grounded in Gratitude  and Just Say Thanks, both by Frank Jude Boccio.

Have a wonderful holiday. May we all act and react with loving kindness.

30 Day Relaxation Challenge - Week 4

Congratulations! You are in the home-stretch of this 30 Day Deep Relaxation Challenge.

For the past 3 weeks we have practiced taking time out of our day to treat ourselves, to nourish relaxation and to find ease in our bodies. I have had a number of students comment on how they are really starting to like relaxing, how they are noticing that it feels really good to take a rest for a few moments, how much more sane they feel after stepping back and breathing. This is wonderful! This is exactly what I was hoping you would find.

This is also the time in our practice where things can fall apart. Our new habit of ease can be quickly forgotten if we do not discipline ourselves to take a few minutes each day to treat ourselves right. Continue to use your sankalpa (setting your intention), repeating it to yourself every day. This week I also want you to voice your sankalpa out loud and possibly to another person. Really put your deepest desire out there to the world. And continue to do your other homework: claiming 10-15 minutes (or more) each day for 30 days to consciously relax.

For our first week we practiced building breath awareness with Equal Breathing or Sama Vritta Pranayama.  The 2nd week we learned the 3-Part Breath or Dirga Pranayama. The 3rd week we learned one of my favorite breath practices: 2 to 1 Breathing, and this week we will expand our breath practice with the Sweeping Breath. This practice starts by imagining the breath sweeping through the body from soles to crown and back down to soles. There is a short version, long version and an even longer version. I'm going to talk you through the short version but I encourage you to try either version from Deborah Adele or Dr. Louise Montello too. Links are below.

Short Version:

If you just need a quick pick-me-up imagine breathing from the soles of the feet, up through the whole body to the crown of the head, and then exhaling from the crown of the head down to the soles of the feet. Do this about 5 times or until you feel refreshed.

Long Version:

Start the same way. Imagine breathing from the soles of the feet, up through the whole body to the crown of the head, and then exhaling from the crown of the head down to the soles of the feet. The next time you sweep the breath down from the crown stop at the knees. Then breath to the hips, then  hips to crown to belly, belly to crown to heart, heart to crown to throat, throat to crown to brow-point, brow-point to crown to brow-point, and back down the body in the same order. Deborah Adele details this version in her CD, The Art of Relaxation.

Longest Version:

Do the same as the long version but take 5 breaths at each stopping point. For example, 5 sweeping breaths from soles to crown and crown to soles, then 5 sweeping breaths from knees to crown and crown to knees, then 5 sweeping breaths from hips to crown and crown to hips, etc. until you have gone both up and back down the body. Dr. Louise Montello details this practice in her CD, Relax Into Wellness II.

I'm taking you through the short version in the practice below.

Sweeping Breath: 1min46sec.

The postures we learned this week are Laying on the Therapeutic Spinal Strip and Supported Reclining Twist.

Laying on the Therapeutic Spinal Strip

Step 1: Use a short strip or fold your long strip in half and place it on the floor behind you. Lay down on it and check for placement by finding the soft spot just below the breast bone. (If you don't have a spinal strip you can use a rolled up mat.) The spinal strip should be just opposite that soft spot where your finger tips are resting. Keep one hand at the soft spot and run the other hand behind your back to check for placement.
Step 2: Once you are laying down notice if you have any discomfort in the low back or if your lower ribs are flaring up. If either of these things are happening you need to lift your hips up and place a folded blanket under your hips/sacrum area. Keep your knees bent.
Step 3: If you still have discomfort or flared ribs, unfold your strip and lay on it in a single layer. If you feel like your chin is higher than your forehead place a pillow or folded blanket under your head.
Step 4: Lay for 5-15 minutes, allowing the shoulders to settle in around the black strip. Focus on your breathing. To come out of the pose or if at any point laying on the strip becomes uncomfortable, push the blanket out from under you, roll gently to one side, push the strip out of the way and then lay back down on your back in Savasana.

Supported Reclining Twist

Coming into the pose:
Lay on your back with your knees bent. Have a support ready on each side of your body. Shift your hips to one side and let your knees fall to the other side. Snuggle a bolster under your back hip and bum to support staying in the twist and let the stacked knees rest on a second bolster as they fall towards the floor. Try to keep the shoulders on the floor, keep the heart center open by extending the arms away from the body, palms facing up, and let the head turn away from the knees. Stay as long as you are comfortable.

Changing sides:
Let the head come back to center. Remove the support from under the back hip. Engage the core slightly to support the spine and then bring the legs back to upright, helping the legs with the hands if needed. Settle into the second side the same way as the first and try to stay here an equal amount of time.

Exiting the pose:
Let the head come back to center and then keep turning towards the knees. Remove the props from under the knees, lay on your side for a few breaths, and then gently push yourself back to an easy seated position.

Next week is our last class room meeting. We will learn our final postures and one new breath practice. I encourage you to continue to journal your experiences, noticing how you feel, and taking note of any changes in your attitude, mind, body or spirit.

Best of luck relaxing. Enjoy!

30 Day Relaxation Challenge - Week 3

Congratulations! You are at the half-way point in this 30 Day Deep Relaxation Challenge.

My hope for you is that by creating a new habit of softness in your breath and body, and by setting your intention (sankalpa) and repeating it to yourself every day, that you will start to feel an opening, an ease in your body and your life. Check back in your journal and see how you were feeling at the beginning of the practice. Then take stock of how you feel now. Note any differences. Note if there are not any differences. Continue to do your homework, claiming 10-15 minutes (or more) each day for 30 days to consciously relax.

For our first week we practiced building breath awareness with Equal Breathing or Sama Vritta Pranayama.  The 2nd week we learned the 3-Part Breath or Dirga Pranayama. This week we will learn one of my favorite breath practices: 2 to 1 Breathing.

2 to 1 Breathing: 2min48sec.

The postures we learned this week are Supported Lumbar Stretch and Supported Side Reclining Twist.

 Supported Lumbar Stretch

To do the Supported Lumbar Stretch, get yourself a felted pad or a firm blanket or even a big towel (like a beach towel) and make a roll that is about a handful for you. Lay down, bend your knees, lift your butt off the floor and come into little bridge pose. Place your roll under you so it is at your waist - center it behind your bellybutton. Now start to lower your seat towards the floor, arching your spine over the roll.  When you settle your seat down to the floor, your back should feel like "Ahhhh" not "Ow, ow, ow." You should not look over arched. Your belly is not raised by the roll under your back. If you are not comfortable, lift your seat (into little bridge again) and make your roll smaller until your back is happy. Sit on the tail of the blanket if you have extra. Conversely, if you feel nothing, you will need to lift your seat into little bridge and make your roll a little bigger. Please click here to view the main post on this pose to see additional pictures and instruction.

Supported Side Reclining Twist

To come into Supported Side Reclining Twist, sit on your shins on the floor with a bolster at your side (next to one thigh). The bolster should extend long-ways away from the body. Let your seat slide off of your legs towards your bolster / blankets so that you are seated with your knees bent and your feet are slightly away from your body, off to one side. Turn the torso so the belly is facing the bolster, place one hand on either side of the bolster, lengthen the spine, then start to lay the body down on the bolster for a side-reclining, supported twist. Head can rest facing either side. Arms can rest in a comfortable position. Take this pose on each side for about the same length of time. Fore more details on this pose click here.

Next week we will learn 2 more poses and a new breath practice. I encourage you to continue to journal your experiences, noticing how you feel, and taking note of any changes in your attitude, mind, body or spirit.

Best of luck relaxing. Enjoy!

30 Day Relaxation Challenge - Week 2

Congratulations! 

You made it through your first week of the 

30 Day Deep Relaxation Challenge.

You are creating a new habit of softness in your breath and body. This week we have two new postures, a new breath practice and a new guided meditation and deep relaxation practice.

Remember, the "challenge" part of this class is the homework - you must claim 10-15 minutes (or more) each day for 30 days and consciously relax. Also, continue to repeat your sankalpa (intention) to yourself 3x both before and after your relaxation practice to help your deepest desire come to fruition. Continue to journal if this is helpful to you.

For our first week we practiced building breath awareness with Equal Breathing or Sama Vritta Pranayama. Our breath practice will start this way every time and then we may move into a different breath practice. This week we will practice the 3-Part Breath or Dirga Pranayama.

3-Part Breath: 3min43sec.

The postures we learned this week are Legs-up-the-Wall and Supported Reclining Bound Angle.

Legs up the Wall

Legs up the wall pose is a great pose to do if you don't have any props. All you need is a wall. It can be a little tricky to come in to but once you get the hang of it you'll be hanging around upside down all the time.

Getting into this pose is very much like getting into Legs on a Chair pose. Sit down next to the wall with one hip towards the wall. As you start to lay back, you must also swing your legs up and your body around so your bottom is towards the wall. When you are turned tail to the wall, settle your body on the floor and your legs up the wall.

If you cannot straighten your legs or if your tail is curling up, you are too close to the wall. Push yourself back a little. Now your legs won't be straight up, they will be more at a slant, but that's ok. Let yourself soften here. Watch your breath. Let the belly rise and fall naturally with the breath. Let the arms rest out to the sides, palms up. Stay here for as long as you are comfortable. For more information and variations on this pose click here.

Supported Reclining Bound Angle

Sit on the floor in front of a pile of pillows, folded blankets or a bolster propped up at a slant. Lay back on your bolster/pillow pile. Allow your knees to open out to the sides, resting them on pillows, blocks or blankets for comfort. Draw your feet in close to the body. Let the arms rest out at your sides, palms facing up. There should be no strain on the shoulders or neck from the arms pulling down towards the floor. Support the arms with blocks, blankets or pillows as needed. Close the eyes and try to keep your attention on watching the breath. Stay as long as you like. For more information and variations on this pose click here.

In the coming weeks we will learn more poses and more breathwork. I encourage you to continue to journal your experiences, noticing how you feel, and taking note of any changes in your attitude, mind, body or spirit.

Best of luck relaxing. Enjoy!

30 Day Relaxation Challenge - Week 1 Comments

I sent an info-email to family and friends to let them know what I am doing and I have received a few comments which I would love to share.

I try to do this everyday after my PT exercises.  The chair pose is wonderful as it takes all the pressure off your lower body. ~ LS

I'm really delighted that you sent this information.  Being a singer, I sometimes forget to breathe correctly and my throat tightens up and vocal chords with it.  I'm going to work on the 30 day challenge and see if by doing this I'll be able to improve this particular problem regarding singing, while at the same time allowing myself to calm down.  I just love what you do.  Thank you! ~ JD

I would love to take this class! I will definitely be following along online. ~ LJ

Good morning Sara, What a nice way for me to begin my day with you and the equal breathing . Thank you.  I am going to tune in each day with you. I'm getting ready for my holiday sale and need to relax as well as work hard. I love you, Dad

My students had some good points too. Here are a few insights from class.

I really noticed how much work it is to build a new habit of relaxing. ~ Anon

I've been able to notice moments where relaxation is upon me and appreciate those moments. ~ Anon

I was able to help myself relax by keeping my hands busy with meditation beads. ~ Anon

Thank you all for your comments and best of luck to everyone with your own personal relaxation challenge. Remember: relax and breathe. 

30 Day Relaxation Challenge - Week 1

Welcome to your first week of the 30 Day Deep Relaxation Challenge.

The "challenge" part of this class is the homework - you must claim 10-15 minutes (or more) each day for 30 days and consciously relax. We will learn relaxation techniques in class which you can bring home with you including postures, breathwork and meditation. Part of your class fee includes The Art of Relaxation by Deborah Adele. You can use this CD anytime, using any of the practices, throughout this month (and beyond). (If you are not in the challenge but would like to try this practice, click on the image to go to Yoga North's store to buy this CD or click here to buy from CD Baby.)

Before starting this challenge consider taking stock of how you feel in your life right now and then writing it down in a journal. Also, set your sankalpa (intention) by thinking of your deepest desire and phrasing it into a positive statement such as, "I am whole, healthy and happy" or, "I am one with all" or, "May I be happy with what life brings me." Repeat your sankalpa to your self 3 times before your practice and 3 times at the end of your practice to help bring your intention to fruition.

A great way to find relaxation is through the breath. For our first week we practiced building breath awareness with Equal Breathing or Sama Vritta Pranayama. Any time you can bring your awareness to your breath, you can bring your body and mind into balance and calmness. You can practice while you are driving, sitting at the computer, or during a conversation where you find yourself getting upset. Conscious breathing brings a relaxed and focused state of mind. Take long deep breaths, both in and out, relax the belly and breathe. Listen to the instructions for Equal Breathing below.

Equal Breathing: 2min35sec.

The postures we learned this week are Legs on a Chair and Supported Child's Pose.

Legs on a Chair

Sit down in front of a chair or couch with the seat of the chair/couch towards you. Sit with one hip facing your prop. As you start to lay back, you must also swing your legs up and your body around so your bottom is towards the chair. When you are turned tail to the chair, settle your legs onto the chair's seat, making sure they are completely supported from the backs of the knees down to the feet. For a more complete description click here.

Supported Child's Pose

Sit on your shins, knees spread wide around the bolster/pillow-pile in front of you. Lay forward in Child’s Pose resting the body over the bolster. Arms can rest forward or behind, the head should take equal time being turned to each side. Make sure to have enough support under the belly. You don't want any strain in your back. Add props as needed. For a more complete description click here.

In the coming weeks we will learn more poses and more breathwork. I encourage you to journal your experiences starting with how you feel before you start this practice, and then continue journaling as the challenge continues, noticing how you feel, and taking note of any changes in your attitude, mind, body or spirit.

Best of luck relaxing. Enjoy!

Breathing for Relaxation

The 30 Day Deep Relaxation Challenge starts today (Monday, November 1st, 2010). I just found this article on Yoga Journal about breathing for relaxation. We will practice this throughout November in addition to other breath practices, postures and meditation.

Breathing for Relaxation

How simple breath work can lead you to a deep state of relaxation.

By Claudia Cummins

Beginning students often ask for instructions on the "right" way to breathe. Alas, there's no single answer to that question, since the optimal breathing pattern at any given moment depends on the type of practice. Restorative yoga focuses solely on relaxation, though, and emphasizes breathing that creates calm and serene states of being. When you settle into restorative poses, try the following techniques for cultivating breathing patterns that are hallmarks of relaxation and well-being.

Move the Belly with the Breath
When we are at ease, the diaphragm is the primary engine of the breath. As we inhale, this domelike muscle descends toward the abdomen, displacing the abdominal muscles and gently swelling the belly. As we exhale, the diaphragm releases back toward the heart, enabling the belly to release toward the spine.

Keep the Upper Body Quiet
During high-stress times, it's common to heave the upper chest and grip the muscles in the shoulders and throat. When we're at rest, the muscles of the upper chest remain soft and relaxed as we breathe, and the real work occurs in the lower rib cage. To promote this type of breathing pattern, consciously relax the jaw, throat, neck, and shoulders, and envision the breath sweeping into the deepest parts of the lungs as you breathe in and out.

Breathe Easy
Although some breaths may be deeper or faster than others, when we're relaxed, the alternating rhythm of the inhalations and exhalations feels like a lullaby—smooth, soft, and uninterrupted by jerks and jags. Consciously relaxing into this wavelike, oceanic quality of the breath deepens our sense of peace and ease.

Lengthen the Exhalations
When we feel stressed, our exhalations tend to grow short and choppy. When we're relaxed, though, the exhalations extend so completely that they are often longer than the inhalations. Some teachers even instruct that if we're deeply relaxed, each exhalation will be twice as long as the inhalation. To facilitate this, try gently extending each exhalation by one or two seconds.

Pause After Each Exhalation
In our most relaxed state, the end of each exhalation is punctuated by a short pause. Lingering in this sweet spot can be deeply satisfying and can evoke feelings of profound quiet and stillness.

Let the Whole Body Breathe
When we are at ease, the whole body participates in the breathing process. Imagine a sleeping baby: When he breathes in and out, the belly swells and releases, the hips rock to and fro, the shoulders bob, and the spine gently undulates. This offers a mini-massage for the muscles and organs of the whole body, and turns each breath into a soothing melody that further calms and quiets every cell within.

Claudia Cummins teaches yoga in central Ohio. Visit www.claudiacummins.com to read a selection of her essays.

Sara's Note: If you can really focus in on how your breath feels in your body you can get into a sweet spot of complete absorption with your breath. Notice how the belly moves, notice how the shoulders move, notice any pauses in your breath and how that makes you feel. This Pranayama (breath) practice is part of the process of the 8-fold path. This will bring us towards Pratyahara (Sense withdrawal, directing the attention inwards), Dharana (Concentration, developing one-pointed focus), Dhyana (Deep meditation, heightened awareness of oneness or unity) and finally, Samadhi (Enlightenment, Awakening, Oneness, Nirvana, Unity, Bliss). So let's breathe! 

30 Day Relaxation Challenge November 1-30, 2010

Join me for the 30 Day Deep Relaxation Challenge starting November 1st.

THIS CLASS IS CURRENTLY FULL. PLEASE STAY TUNED FOR THE NEXT TIME THE CLASS IS OFFERED.  

Rest your body, quiet your mind & renew your spirit with Deep Relaxation.

In the state of deep relaxation, tension is released from the body on a physical level, and the mind completely switches off. The relaxation response brings your system into balance. When practiced regularly, you will reduce your everyday stress levels and boost your feelings of wellbeing. You will also build deeper awareness and bolster your health with deep relaxation.

Class will consist of a variety of relaxation techniques including guided meditation & imagery, breathwork, and restorative postures. Join this unique 30 Day "Challenge" to bring ease to your body, mind and spirit. Meets Mondays 6:45-8:00 pm, Nov 1-30.

Teacher: Sara Duke
Date: Mondays, November 1-30, 2010
Time: 6:45-8:00 pm
Cost: $75 (includes Relaxation CD and course materials).

Advance Registration Required. To register or for more details visit Yoga North or call the office at 218-722-YOGA.

Check back here for homework extras (audio guides, images, and instruction) as the Challenge progresses. Looking forward to seeing you there. Namaste.

Yang-Yin Class ~ October 2, 2010

Yang-Yin Special Combo Class - Join us on Saturday, October 2nd for this one time only class.

Join Kristin and Sara for this unique 2 hour class that takes you through an invigorating Vinyasa Class to warm the body followed by a restorative Yin Class with long held stretches and a deep relaxation. Space is Limited.  Please register in advance. Sign up online or call the office at 218-722-9642.

Date: October 2nd
Time: 8:30-10:30 am
Cost: $15
Location: Yoga North
4628 Pitt Street, Suite 208
Duluth, MN 55804

Looking forward to seeing you there. Namaste.

Supported Lumbar Stretch

I learned this lumbar stretch from my teacher Susi Hately Aldous during one of the Therapeutic Yoga Trainings I have taken from her. I'm a bit of a hyper-extender so I was surprised that this pose would be good for me. What it does is lengthen your lumbar vs. kink it - which is a typical move for me in any kind of backbending posture. Here's how it works:


Step 1. Get yourself a felted pad or a firm blanket or even a big towel (like a beach towel) and make a roll that is about a handful for you. Sit on the tail of the blanket if you have extra.

Step 2. Lay down over the roll, supporting yourself on your elbows to ease your body down.

Step 3. As you lay down, lift your seat up so you are in a tiny bridge pose. Adjust your roll so it is at your waist - not your sacrum). You know if it is in the right place if it is centered behind your bellybutton.

Step 4. Now start to lower your seat towards the floor, arching your spine over the roll. When you settle your seat your back should feel like "Ahhhh" not "Ow, ow, ow." You should not look over arched. Your belly is not raised by the roll under your back. If you are not comfortable, lift your seat (into little bridge again) and make your roll smaller until your back is happy. Conversely, if you feel nothing, you will need to lift your seat into little bridge and make your roll a little bigger.

Step 5. Lay here for 5-10 minutes or until you are feeling done.

Enjoy!

Restorative Stations Class coming up September 16, 2010

Restorative Stations - Join us Thursday, September 16 at 7 PM

Location: Yoga North
Class held 1 x monthly.
Scheduled Dates: Sept 16, Oct 21, Nov 18 & Dec 16
Time: 7–8:15pm
Cost: Drop-in rate/ punchcard*
*Please pre-register. This class requires tons of set-up and I need to know how many people will be attending. Sign up online or call the Yoga North office at 218-722-9642.

You do not need to bring your own mat or any other props except a personal eye pillow (if desired). Wear warm, stretchy clothing.

To Prop or Not to Prop

Restorative Yoga uses tons of props and I tend to use lots of props in my other classes too. I know some folks think props get in the way and maybe even act as a crutch, not allowing you to move deeper into your practice. I agree that can happen. On the other hand, pushing yourself  into a pose without support can be just as limiting. You can create habits of fear in your mind and body if you do not allow yourself to have support.

For example, in high school I pulled my left hamstring. It has been tight ever since. Over time, I found myself dreading forward folds because I felt so unbalanced and stretching my tight side left me feeling weak and in some pain. Then one day my teacher Ann had us do a standing forward fold while squeezing a block between our inner thighs and at the same time we had a belt wrapped snugly around the outer thighs which we were supposed to push out against. In essence we were activating our adductors and abductors to support our forward fold. Using props to support my fold allowed my hamstrings to relax and lengthen without fear or pain. It was the most satisfying forward fold I had ever had.

I wrote about another example of finding a deeper and more relaxed stretch in a supported reclining twist in a previous blog post, A Student Observation. And I recently read the below article in Yoga Journal which discusses this very issue. I especially love what Ms. Cummins says about being your own teacher. Read on...

To Prop or Not to Prop

Are props a helpful supplement to your practice, or do they just get in the way? Here's how to decide when to use—and not use—these tools.

By Claudia Cummins

The original yogis didn't practice with foam blocks, D-ring straps, or purple sticky mats. But as yoga evolved, many practitioners discovered that props could help deepen their explorations.

Among modern yogis, attitudes toward props range from the Zen-like minimalism of those who shun all but a sticky mat to the abundance of those who travel with an extra suitcase filled with yoga accessories. Regardless of where you fall in this spectrum, a few guidelines can help you make the most of your props.

Be clear about why you're using them. Mindlessly using a block to support your hand in a standing pose just because your teacher told you to won't deepen your practice. Ask yourself what purpose the extra support is serving and let that answer guide the way you use it. Are you using the block to move into a posture you aren't yet supple enough to manage on your own? If so, consider ways to lessen your reliance on that aid over time.

Be your own teacher.
Use your body's signals to devise new and effective ways of using props to enhance your practice. When you sense a certain part of your body crying out for extra support in a resting pose, for example, wedge a towel or shirt beneath that area and observe what happens. Or if you're struggling to master a new pose, ask yourself whether any props within arm's reach might help. You might be surprised by the ingenious solutions you unearth.

Explore new territory.
If a rolled-up blanket is supporting your back during a restorative pose, you might like to explore how varying the size and position of it alters your experience. Or if you're using a strap to help you understand a particular action or direction in a posture you know well, you may choose to repeat that same pose without props from time to time to explore the differences.

Be creative.
Yoga basics include mats, blankets, straps, and blocks. But if you consider a prop to be any aid that helps you access a posture more fully, your world will widen considerably. Walls, tables, balls, books, socks, neckties, even the helping hands of a friend can all be used to deepen your exploration.

Practice nonattachment.
Ideally, yoga leads us toward greater flexibility and adaptability. So don't grow so attached to your chest of yoga toys that you can't practice without them. If you use props regularly, challenge yourself every once in a while to stow them away and practice without any aids at all (that's right, not even a sticky mat). On the other hand, if you're a yoga minimalist, incorporate a few props into your practice every now and then just to explore how they might be helpful. You might be surprised by what you learn. Remember, the best yoga prop is always an open mind.

Claudia Cummins teaches yoga in Mansfield, Ohio. At the moment, her favorite pose is Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose).

Sharanam by Sharon Gannon

Sharon Gannon's new album, Sharanam, is almost impossible to classify. When I first listened to it I thought, "Oh, it's world beat with a yoga slant. But kinda rock/pop too. Huh, that's interesting and kinda weird." Then I listened to it again and I noticed the opera quality. Then I listed to it a few more times and found myself singing along and later found myself humming the tune of "Gurugi." Now I had to listen again so I could understand how something that at first I wasn't sure of had settled itself into my mind so firmly. I listened again and again, liking the CD more and more. I played the CD in my classes and it was well received. I find myself singing, "My guru is the truth, my guru is wisdom, my guru is ecstasy, my guru is shantih" as I walk to work, or walk the dog, or whatever. The whole album is catchy, heartfelt, inspiring and Sharon's voice is beautiful. Great insert too - all the lyrics are included. I highly recommend this CD.

Here's the official description of the CD from Amazon:

On her first solo recording, Sharon Gannon, co-founder of the Jivamukti Yoga Method, offers a personal and loving rendition of seven timeless mantras. Essential tools for a yogi, mantras serve as medicine for the body, mind and spirit, freeing our thoughts and bringing us in closer connection to ourselves and the natural world around us. Sharanam translates from Sanskrit as "refuge." These chants -- graced with seductive rhythms, tasteful electronic treatments and Gannon's soulful, impassioned voice -- will surely lead you to the sanctuary of your heart.

And here's a link to Sharon Gannon's website: Jivamukti Yoga School. You can listen to Gurugi on the home page. I love this song. Check it out!

Regarding class on August 19, 2010

Hello All -

Thank you all for attending Restorative Stations last night. Beautiful work. I was glad to see how everyone was willing to try out the new backbending pose introduced to me by Jodi. I know the blocks didn't look like they would be comfortable but it seemed like everyone really enjoyed this heart-center-opener. I'll work on getting this pose put up on the blog. For future Restorative Station dates check out Yoga North's fall schedule.

Looking forward to seeing you soon. Namaste, Sara

Restorative Stations class coming up August 19, 2010

Restorative Stations - Join us Thursday, August 19 at 7 PM

Location: Yoga North
Scheduled Date: August 19
Time: 7–8:15pm
Cost: Drop-in rate/ punchcard*

*Please pre-register. This class requires tons of set-up and I need to know how many people will be attending. Sign up online or call the Yoga North office at 218-722-9642.

You do not need to bring your own mat or any other props except a personal eye pillow (if desired). Wear warm, stretchy clothing.

The Good News by Sara Thomsen

This video isn't usually the type of thing I post for Do Restorative Yoga but this is an artist whose music speaks deeply to me and I want to share it.

The Good News
Words and Music by Sara Thomsen
Written in response to the church shooting in Knoxville, TN (in 2008) and in response to a news editorial in Duluth, MN (2010) titled "The Gospel can transform the lives of homosexuals."

Sara says:

As I learned more in depth about what happened at the UU (Unitarian Church) in Knoxville,-- it made me realize that such rhetoric (as espoused by the editorial) was in fact a killing rhetoric, regardless of whether the person writing the editorial was aware of this. The use of the Bible in such a way may or may not provide an actual shotgun, but it arms people with a prejudice that induces and perpetuates fear, hatred and violence. I was struck by the title of the editorial. I grew up immersed with the stories of the gospel. They are very familiar to me. The chorus of the song is a reclamation of the "change" of lifestyle I feel the teachings of Jesus are talking about.
 



© 2010 Sara Thomsen
www.sarathomsen.com

To see the words to this song visit Sara's YouTube page.
Other links:
Unitarian Universalists Respond to Tragedy in Knoxville
Duluth Editorial "Local View: Gospel can bring change into homosexuals' lives"

Restorative Stations class coming up Thursday, June 24, 2010

Restorative Stations - Join us Thursday, June 24 at 7 PM

Location: Yoga North
Scheduled Dates: June 24, July 22, August 19
Time: 7–8:15pm
Cost: Drop-in rate/ punchcard*

*Please pre-register. This class requires tons of set-up and I need to know how many people will be attending. Sign up online or call the Yoga North office at 218-722-9642.

You do not need to bring your own mat or any other props except a personal eye pillow (if desired). Wear warm, stretchy clothing.

Musings on Relaxation

Recently my partner and I took a trip to the Outer Banks of North Carolina and while we were on vacation I caught a cold (go figure). But it didn't really matter to me since most of the trip consisted of either sitting in the car or sitting on the beach. Easy enough to do when you are sick. We rented a cottage in Avon right by the beach. The cottage we rented had sliding glass doors (facing the water) which I left open to feel the ocean breeze. The living room was on the 2nd story of the cottage and the cottage was up on stilts so the view was great. Plus, the height had the added benefit of being out of the bug zone. While we were there, I had the lovely experience of laying on a couch which was facing the ocean. My view was just over the top of the dunes so I could clearly see the waves crashing.

As I was laying there on the couch, in the breeze, watching the waves, I felt so happy and so at peace. I napped a bit, I zoned out a bit, and I was perfectly content to be where I was, when I was, how I was. How often does that happen? OK, I know it's easier to feel content when we are somewhere awesome but it made me think about how to settle into contentment at home too.

When I got home, I was walking to work and listening to a Yoga Peeps podcast featuring Eoin Finn, who was talking about Blissology, connecting with nature and finding enlightenment by laying in a hammock. It reminded me of my couch-beach experience. I was so relaxed, so at ease. My mind was quiet, mesmerized by the waves and the feeling of the breeze I guess. My hope is to remember that feeling of living in the moment, settling into relaxation and feeling content in the moment. I find myself drawn more and more towards, Yoga Nidra, Deep Relaxation and Restorative Yoga to feed my need to soften into life.

Nap like a Yogi

I've been searching out anything Yoga Nidra related lately so naturally my eye was caught by the title, "How to Nap like a Yogi" in the spring issue of Yoga + Joyful Living magazine. It details a version of Yoga Nidra taught by Swami Rama, the founder of the Himalayan Tradition and the Himalayan Institute. Yoga North, the studio where I took my teacher training and where I currently teach, teaches from this tradition.

Here's the article as written in Yoga +:

How to Nap Like a Yogi

By Rolf Sovik
 
When travel (or everyday life) wears you down, a simple variation of yoga nidra (yogic sleep) taught by Swami Rama can help you restore your energy. This practice helps you settle into a profound state of rest while remaining alert at a deeper level of consciousness. By drawing your attention to your heart center, you will become a silent witness to your sleeping body and mind.


1 Choose a room where you will not be disturbed. Sit on the floor against a wall, stretching your legs out and crossing one ankle over the other. Cup your palms in your lap and, with your eyes closed, either allow your head to hang forward or to rest against the wall.

2 Feel the relaxed movement of your breath, letting it flow easily and smoothly. Then observe 3 to 5 breaths at the nostrils, to center your mind.

3 Next, one by one, rest your awareness (and breath) at the eyebrow center, then at the throat center, and finally the heart center.

4 Keeping your awareness at the heart center, quietly resolve to let your body and mind sleep for a specified length of time (say, 10 minutes). Trust your mind to awaken you when that time has elapsed.

5 As you sleep, continue to be aware of the merest sensation of the breath (but no mantra). You are simply letting your body sleep, with awareness.

6 Stay in this state until your mind wakes you up. Then slowly shift your head and stretch your body. Draw your attention outward, opening your eyes into your hands and then to the room around you.

Rolf Sovik, PsyD, is the author of Moving Inward: The Journey to Meditation. He is the president of the Himalayan Institute, and serves as the director of the Institute’s branch center in Buffalo, New York.

Photo by Andrea Killiam; Model: Stacey Galloway; Top by Lily Lotus

Spring 2010
Yoga+ magazine

Sara's note: If you are interested in more articles from Yoga + Magazine visit their website to read archived articles or to subscribe.

Open your heart

This gentle heart-center opener will help you get rid of that hunched feeling you get after sitting all day.

Setting up for the pose:
The only prop you need for this pose is a therapeutic spinal strip. If you don't have one of these, you can use a swim noodle, a tightly rolled thin mat, or a tightly rolled towel. You might also need a folded blanket for under your head.

Coming into the pose:
Sit in front of your therapeutic spinal strip (swim noodle/rolled mat/rolled towel) and then lay down on it at about the bottom of the shoulder blades. You can experiment with what feels the best to you. If your head is tipped way back or you feel unsupported in the neck, place a folded blanket under the head and neck - not so thick that your head tips forward. Your head should be level with the body or slightly tipped back.

While in the pose:
Send your arms out to the sides, palms up to encourage the heart center to open. Keep breathing, keep observing the pose in your body, and allow the body to open at its own rate. Commit to the stillness but do allow yourself to adjust your props and your body as you settle deeper in. I like to lay with my knees bent but some of my students prefer to have their legs straight. See what feels right in your body.

Coming out of the pose:
To come out, bend the knees, roll to one side, pull the spinal strip out from underneath you, and then lay back down on your back. (Or lift up the hips to bridge pose to pull the Spinal strip out from under you.) Take a few sacrum circles or a full body stretch. A nice follow-up pose is a Supported Reclining Twist.

Enjoy!

Supported 1/2 Wide-Angle Pose - Upavistha Konasana

Enjoy Supported 1/2 Wide-Angle Forward Fold

1/2 Wide-Angle Pose looks very similar in set up to Head-to-Knee pose (Janu Sirsasana) as shown in the Yoga Journal image on the right, but instead of turning the torso to fold out over the leg, the body folds directly forward, hinging from the hips, as seen below. 1/2 Wide-Angle is easier on the inner thighs than the full version and can be used as a pose in its own right or as a warm up for Wide-Angle Pose.

Setting up for the pose:
Gather a number of different props: a chair, or a couple of blocks, or a few pillows/bolster, also, either a blanket for sitting on or else a wedge.

Coming into the pose:
Sit in front of your chair, block or bolsters with your legs open wide (about 90 degrees). Support your low back by sitting on a wedge or a folded blanket. Fold one leg in to the body so the soul rests on the inner thigh of the other leg and heel is drawing towards the perineum. Toes of the straight leg draw back toward the body and knee cap points toward the ceiling. Reach out through your heel. Hinge forward at the hip crease, walking your hands out and resting your forehead on the block, bolster or chair. If you are using a chair or bolster pile you can place your arms on the chair’s seat, hinge forward at the hip crease and rest your head on your forearms, keeping length in your spine.



While in the pose:
Keep breathing, keep observing the pose in your body, and allow the body to open at its own rate. Commit to the stillness but do allow yourself to adjust your props and your body as you settle deeper in. Watch the sit bones. They will want to creep up and often your body tries to tip more towards the folded leg. Don't let these two things happen.


Coming out of the pose:
To come up, support the torso with the hands on the floor, inhale and hinge or roll back up from the hips, protecting the spine. Take the 2nd side. After the second side you can be done or you could try the full version. Another nice follow-up pose is Bound Angle or Reclining Bound Angle.

Enjoy!

Regarding class on April 29

Hello All -

It was lovely to see so many faces at Restorative Stations last night. When I told Molly I would stop the class for the summer is was because I didn't think people would want to lay down and relax during our energetic, enjoy-the-outdoors-like-crazy season. But if last night's turnout was an indicator of what to expect for summer, I can happily say I must be wrong about that.

It was lovely to see so many people giving themselves permission to relax last night. And now that so many of you are familiar with most of the poses, it is easy to lead the class. You all know the rotation, you know the limitations of your bodies and are willing to make adjustments (rather than force yourself to stay in a pose that is uncomfortable), and you are doing great at asking for help if you need it.

I look forward to our continued practice in June. Scheduled dates for the summer are June 24, July 22, & August 19 (all Thursdays at 7 PM).

Restorative Stations ~ April 29, 2010

Restorative Stations - Join us Thursday, April 29 at 7 PM

This is the final Restorative Stations Class for Spring Session (no class in May). Restorative Stations will resume in June.

Scheduled Dates: April 29
Time: 7–8:15pm
Cost: Drop-in rate/ punchcard*

*Please pre-register. This class requires tons of set-up and I need to know how many people will be attending. Sign up online by visiting Yoga North or call the office at 218-722-9642.

You do not need to bring your own mat or any other props except a personal eye pillow (if desired). Wear warm, stretchy clothing.