30 Days of Relaxation - Day 29

We are coming up on the home stretch of our challenge. I thought I would post a couple of my favorite short home sequences for these last two days.

Also, FYI, tomorrow is International Restorative Yoga Day. I will be teaching Restorative Yoga at Yoga North in Duluth, MN, Saturday morning, 8:00-9:15 am. Please join me for a live class.

For today...

Supported Reclining Bound Angle

 Details on how to do this pose here.

Supported Child's Pose

 Details on how to do this pose here.

Supported Reclining Side-Seated Twist.

Make sure to take the twist in both directions.

 Details on how to do this pose here.

Feel free to keep on going and take more poses or finish up here.

30 Days of Relaxation - Day 5

I think I'll bring us back to some basic poses. One of the most nourishing and comforting poses we can do is called Child's Pose. When propped correctly, this pose can be maintained for a long time without knee or ankle discomfort. It is also super snuggly.

Enjoy Supported Child’s Pose

Coming into 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 onto 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:

• Discomfort in the ankles? Try a small blanket or pillow under the fronts of the ankles.
• Discomfort in the knees? Put a pillow or blanket between the calves and the backs of the thighs or add a thick cushion under the bum. Adding height under the behind may necessitate adding height under the body too.
• Discomfort in the back? Raise the height of your bolster pile.

Remember: 

In Restorative the difference between heaven and not-heaven can be as little as using ½ an inch more propping.  Check out all the props being used in this Yoga Journal image:

 

Nice! I like how her arms can rest under her body bolster.

If you just can't do Supported Child's Pose you could try out Supported Puppy Pose instead:

Click here for specific instructions on getting into and out of Supported Puppy Pose.

To come out of Child's pose:

Place the hands on either side of the bolster pile to support the torso and gently roll up. Take a few breaths before moving on.

 

 

Supported Child's Pose ~ Balasana

Enjoy Supported Child’s Pose

To come into the 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:

• Discomfort in the ankles? Try a small blanket or pillow under the fronts of the ankles.
• Discomfort in the knees? Put a pillow or blanket between the calves and the backs of the thighs.
• Discomfort in the back? Raise the height of your bolster pile.

Remember: In Restorative the difference between heaven and not-heaven can be as little as using ½ an inch more propping.

To come out of the pose: place the hands on either side of the bolster pile to support the torso and gently roll up. Take a few breaths before moving on.