30 Days of Relaxation - Day 13

So our last two days we were folding forward. Now let's start to lay back. Today's Bound Angle Pose requires lots of props so get out all of your pillows, a yoga belt if you have one, and anything else you think you might need to get comfortable.

Enjoy Supported Reclining Bound Angle

(Just about) Everyone's Favorite Pose

Setting up for the pose:
Set up a big pillow pile and practice laying on it a few times to get the angles just right. You should have support under your lumbar spine, blocks/pillows ready to support your knees, a yoga belt, and enough of a pillow that your head does not tilt backward but not so much that you are cranking your head forward either. Below is a basic set-up for Supported Reclining Bound Angle, used as a starting point when I teach Restorative Yoga at Yoga North):




To come into the pose:
Sit on the floor in Bound Angle pose (souls together and drawn in towards the body, knees out to the sides). Fix a belt/strap loosely around your waist, stretch it to the inside of the thighs and then wrap it around the back side of the feet/ankles (as shown). Lay back on your bolster/pillow pile. Allow your knees to open out to the sides, resting them on bolsters, blocks or blankets for comfort. Draw your feet in closer to the body by tightening the belt as much as is comfortable. 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.

Here's an example from Yoga Journal of a super luxurious Reclining Bound Angle. 

To come out of the pose:
Loosen the belt, remove any props you have stacked on the body, bring the knees together, possibly roll to one side and/or sit up slowly.

Restorative Yoga with Minimal Props

This week has been free yoga week at Yoga North. People have been signing up for classes like crazy. I was scheduled to teach Restorative Yoga and I was wracking my brains trying to figure out how to 1) fit everybody in the room and 2) get everyone comfortable with the amount of props available (which normally is enough for 12-14 people to be very supported). I've used the "stations" method in the past but always with a max of 20 peeps. I figured I could do it again this time but I knew I needed to set up for more than 20 people. I finally devised a plan where I would set up only 3 stations but I would be able to get 5 poses in because 2 of the stations would split their time between 2 poses. Here's a diagram of my set up:

Click on the pic for a larger image.

I know the room looks crowded but I wanted to be able to fit everyone in, and actually, it all worked out fine. Here's the system: After completing a pose/station, Row 1 would crawl back to Row 2, Row 2 would crawl back to Row 3, and Row 3 is the only row where the peeps have to get up to move, making their way up to Row 1.

I am pleased to have thought of this hybrid style class, combining the prop efficiency of Restorative Stations with the more comfortable method of staying on your own mat. This layout allowed my students to experience multiple Restorative postures with minimal moving around the room.

Here's a few pictures of the actual set up:

Here's the pose order:
Row 1 was Laying on the Therapeutic Spinal Strip and Supported Bridge Pose.
Row 2 was Side Seated Reclining Twist and Supported Child's Pose.
Row 3 was Legs on a Chair Pose.

Restoring and Rebuilding your Inner Core Part VII - Incorporating the Helper Muscles

In the last two posts we learned to isolate our adductors (inner thigh muscles) and our abductors (outer thigh muscles). Today we will combine the two practices.

Exercise 7: Building Strength and Stability in the Adductors and Abductors Simultaneously

Setting up:
Start by laying on your back on the floor with your knees bent. Find a neutral pelvis - hip points and top of pubic bone are on the same plane. Do a couple of pelvic tilts and tucks to find neutral. When your pelvis is in a neutral alignment you should have a slight curve in your lumbar spine, just as you would when standing.

Find a regular, steady breath and practice a few rounds of inner core engagement in conjunction with the breath (Exercise 1).

Working in the pose:
After establishing your breath and your inner core engagement, I want you to find your hip flexors. These are the muscles that fire when you lift a leg. Put your fingertips at the hip crease and take a few "marches" to find these muscles. Now that you have found them, I want you to not use them.

First, take a block and place it between your inner thighs so that your knees and hips are in alignment.  Second, take a yoga belt, create a loop, and fasten the belt around your mid to upper thighs.

Keep your fingertips at your hip creases and begin to gently press the thighs both into the block and out into the belt without activating the hip flexors.

Take about 5 breaths of holding this engagement and then release and then take a break. Practice this 5-10 times, or until you feel mildly fatigued.

Adding load to the pose:
To add on to the pose, we will set our selves up the same way: lay in constructive pose with the belt snug around the outer thighs and the block placed between the inner thighs. Find Mula Bandha and Uddiyana Bandha and maintain a neutral pelvis: hip points equidistant from your lower ribs, lumbar slightly curved - not over tilted and not smooshed to the floor.

At this point, press the legs gently into the belt and squeeze the block lightly between the inner thighs. You are pressing out and squeezing in at the same time. Lift your bum up in the air, coming into Bridge Pose. Maintain both the adductor and abductor engagement as you hold Bridge. You can also try lifting and lowering in a flowing pattern. Work here until you feel slightly fatigued. Keep your jaw soft, shoulders soft, and maintain an easy, smooth breath.

Finishing:
To come out of the pose, slowly lower to the floor with a neutral spine. Remove the belt and block and take a minute to lay flat to let the spine settle. Help ease your transition by slowly tick-tocking your knees side to side. Finally, take any finishing movements that you like: windshield-wiper knees, reclining bound angle, a long stretch, a bundle roll hug, gentle twist, etc.

Homework for Restoring the Core: 
(click lesson links below to review)
1) Pelvic floor lifts: 10 each, 5 times a day from any position: sitting, standing or laying down.
2) Heel lifts or toe taps: 5-10 on each side making sure to keep the pelvis stable and neutral and maintain an easy breath.
3) Spine awareness through exaggerated arch and curl.
4) Strengthening the spine through dips and lifts from Bridge Pose.
5) Strengthening the inner thighs by taking Bridge Pose with a block.
6) Strengthening the outer thighs by taking Bridge Pose with a belt.
7) Combining #5 and #6 and doing these two exercises simultaneously.

Previously:
Lesson I: Restoring and Rebuilding your Inner Core Part I - Finding Mula Bandha
Lesson II: Restoring and Rebuilding your Inner Core Part II - Strengthening Uddiyana Bandha.
Lesson III: Restoring and Rebuilding your Inner Core Part III - Finding the Deep Muscles of the Spine.
Lesson IV: Restoring and Rebuilding your Inner Core Part IV - Stretching and Strengthening the Deep Muscles of the Spine.
Lesson V: Restoring and Rebuilding your Inner Core Part V - Incorporating the Helper Muscles
Lesson VI: Restoring and Rebuilding your Inner Core Part VI - Incorporating the Helper Muscles

Restoring and Rebuilding your Inner Core Part VI - Incorporating the Helper Muscles

In the first 4 posts on Restoring and Rebuilding the Inner Core, we covered the "Core 4":  Mula Bandha, Uddiyana Bandha, the respiratory diaphragm, and the Multifidi.  In the last post we learned to isolate our adductors (inner thigh muscles). And in this post we will learn to isolate the abductors (outer thigh muscles).

Exercise 6: Building Strength and Stability in the Abductors

Setting up:
Start by laying on your back on the floor with your knees bent (See Lesson I for a picture). Find a neutral pelvis - hip points and top of pubic bone are on the same plane. Do a couple of pelvic tilts and tucks to find neutral. When your pelvis is in a neutral alignment you should have a slight curve in your lumbar spine, just as you would when standing.

Find a regular, steady breath and practice a few rounds of inner core engagement in conjunction with the breath (Exercise 1).

Working in the pose:
After establishing your breath and your inner core engagement, I want you to find your hip flexors. These are the muscles that fire when you lift a leg. Put your fingertips at the hip crease and take a few "marches" to find these muscles. Now that you have found them, I want you to not use them.

Now, take a yoga belt, create a loop, and fasten the belt around your mid to upper thighs.

Keep your fingertips at your hip creases (to monitor your hip flexors and make sure there is no movement there) and begin to gently press the thighs into the belt without activating the hip flexors. Think of the movement as originating from your hip sockets vs. originating from your knees.

Take about 10 rounds of abductor engagement and release, and then take a break.

Adding load to the pose:
To add on to the pose, we will set our selves up the same way: lay in constructive pose with the belt snug around the outer thighs. Find Mula Bandha and Uddiyana Bandha and maintain a neutral pelvis: hip points equidistant from your lower ribs, lumbar slightly curved - not over tilted and not smooshed to the floor.

From here, press the legs gently into the belt and lift your bum up in the air, coming into Bridge Pose. Maintain the abductor engagement as you hold Bridge. You can also try lifting and lowering in a flowing pattern. Work here until you feel slightly fatigued. Keep your jaw soft, shoulders soft, and maintain an easy, smooth breath.

Finishing:
To come out of the pose, slowly lower to the floor with a neutral spine. Remove the belt and take a minute to lay flat to let the spine settle. Help ease your transition by slowly tick-tocking your knees side to side. Finally, take any finishing movements that you like: windshield-wiper knees, a long stretch, a bundle roll hug, gentle twist, etc.

Homework for Restoring the Core: 
(click lesson links below to review)
1) Pelvic floor lifts: 10 each, 5 times a day from any position: sitting, standing or laying down.
2) Heel lifts or toe taps: 5-10 on each side making sure to keep the pelvis stable and neutral and maintain an easy breath.
3) Spine awareness through exaggerated arch and curl.
4) Strengthening the spine through dips and lifts from Bridge Pose.
5) Strengthening the inner thighs by taking Bridge Pose with a block.
6) Strengthening the outer thighs by taking Bridge Pose with a belt.

Previously:
Lesson I: Restoring and Rebuilding your Inner Core Part I - Finding Mula Bandha
Lesson II: Restoring and Rebuilding your Inner Core Part II - Strengthening Uddiyana Bandha.
Lesson III: Restoring and Rebuilding your Inner Core Part III - Finding the Deep Muscles of the Spine.
Lesson IV: Restoring and Rebuilding your Inner Core Part IV - Stretching and Strengthening the Deep Muscles of the Spine.
 Lesson V: Restoring and Rebuilding your Inner Core Part V - Incorporating the Helper Muscles

Restoring and Rebuilding your Inner Core Part V - Incorporating the Helper Muscles

In the first 4 posts on Restoring and Rebuilding the Inner Core, we covered the "Core 4":  Mula Bandha, Uddiyana Bandha, the respiratory diaphragm, and the Multifidi.  In the last post we expanded on Lesson III and learned to find length and strength in the deep muscles of the back.

Today, we will begin to add on to the "Core 4" by isolating our "helper" muscles. In this case, the adductors (inner thigh muscles).

Exercise 5: Building Strength and Stability in the Adductors

Setting up:
Start by laying on your back on the floor with your knees bent (See Lesson I for a picture). Find a neutral pelvis - hip points and top of pubic bone are on the same plane. Do a couple of pelvic tilts and tucks to find neutral. When your pelvis is in a neutral alignment you should have a slight curve in your lumbar spine, just as you would when standing.

Find a regular, steady breath and practice a few rounds of inner core engagement in conjunction with the breath (Exercise 1).

Working in the pose:
After establishing your breath and your inner core engagement, I want you to find your hip flexors. These are the muscles that fire when you lift a leg. Put your fingertips at the hip crease and take a few "marches" to find these muscles. Now that you have found them, I want you to not use them.

Now, take a block and place it between your inner thighs so that your knees and hips are in alignment. See right. (This block is a tiny bit thin for my body.)

Keep your fingertips at your hip creases (to monitor your hip flexors and make sure there is no movement there) and begin to gently squeeze the block between the thighs.

Take about 10 rounds of adductor engagement and release and then take a break. Remove the block and hug your legs to your chest.

Adding load to the pose:
To add on to the pose, we will set our selves up the same way: lay in constructive pose and place a block between the inner thighs. Find Mula Bandha and Uddiyana Bandha and maintain a neutral pelvis: hip points equidistant from your lower ribs, lumbar slightly curved - not over tilted and not smooshed to the floor.

From here, squeeze the block gently and lift your bum up in the air, coming into Bridge Pose. Maintain the adductor engagement as you hold Bridge. You can also try lifting and lowering in a flowing pattern. Work here until you feel slightly fatigued. Keep your jaw soft, shoulders soft, and maintain an easy, smooth breath.

Finishing:
To come out of the pose, slowly lower to the floor with a neutral spine. Remove the block and take a minute to lay flat to let the spine settle. Help ease your transition by slowly tick-tocking your knees side to side. Finally, take any finishing movements that you like: reclining bound angle, a long stretch, a bundle roll hug, gentle twist, etc.

Homework for Restoring the Core: 
(click lesson links below to review)
1) Pelvic floor lifts: 10 each, 5 times a day from any position: sitting, standing or laying down.
2) Heel lifts or toe taps: 5-10 on each side making sure to keep the pelvis stable and neutral and maintain an easy breath.
3) Spine awareness through exaggerated arch and curl.
4) Strengthening the spine through dips and lifts from Bridge Pose.
5) Strengthening the inner thighs by taking Bridge Pose with a block.

Previously:
Lesson I: Restoring and Rebuilding your Inner Core Part I - Finding Mula Bandha
Lesson II: Restoring and Rebuilding your Inner Core Part II - Strengthening Uddiyana Bandha.
Lesson III: Restoring and Rebuilding your Inner Core Part III - Finding the Deep Muscles of the Spine.
Lesson IV: Restoring and Rebuilding your Inner Core Part IV - Stretching and Strengthening the Deep Muscles of the Spine.

40 Days of Relaxation - Day 14

Friday, Feb 11, 2011 - Day 14
I didn't have time to do my relaxation during the day Friday and I have been wanting to offer a freebie extended class after Yin for a while now so I invited my Yin class to join me in a relaxation exercise after the regular class time. I knew some of my students were planning an outing after class and they had even invited me but since I am on this 40 day practice, and I couldn't get to it during the day, I had to do it after class - either alone at home or in company at Yoga North.

I was joined by one of my students who is really more of a peer as she has also taken teacher training and multiple in-depth studies. We listened to Dr. Louise Montello's 2nd track of her Relax into Wellness, Vol. 1 CD, Autogenic Training. I think we were both in la-la land. Plus, Yoga North ordered new props - the Pranayama Cotton Bolster, the Small Round Bolster, and a whole pile of fuzzy fleece blankets - so we could really prop up and settle in.

I used the Pranayama Cotton Bolster, which is 25'' long x 3'' high x 6'' wide, under my back for a low reclining bound angle and propped up my knees with cushy fleece blankets. The bolster is a very nice height for laying on. I did notice after about 20 minutes (the relaxation is about 30 minutes) that my back started to feel it. And today (Saturday) my upper back is a bit sore. I definitely got some opening through the extended laying around.

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).

Props for Restorative Yoga

Do you need anything special for Restorative Yoga or Deep Relaxation?

It's not necessary to go out and buy a bunch of stuff for restorative poses: You can use your own blankets and pillows. In fact, in most of the poses I demonstrate on this site I am using my sofa pillows and some spare blankets.

On the other hand, specialized equipment can be very nice. One such thing came to my attention recently. It is the Bheka Rectangular 100% Cotton Yoga Bolster. I haven't tried it myself but it looks heavenly. They say it is big, soft and durable; ideal for relaxation and restorative practices because it is softer than most other bolsters. You can really settle into it but its large size makes it supportive too. This bolster and lots of other stuff are available at www.YogaLifestyle.com.

Of course there's lots of places to get props like Yoga Direct, The Yoga Warehouse, Yoga Accessories, Yoga Props, and even on Amazon, to name a few.

I'm a big proponent of using what you have on hand for your practice, but if you don't have what you need to get comfortable I would consider investing in a bolster. You have to be comfortable when you practice Restorative Yoga and Deep Relaxation.