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.

Yoga Journal Magazine available free on line

I just found out from Daily Cup of Yoga that you can read every single Yoga Journal Magazine from #1 to January 2009 online on Google Books. So, for example, if you want to look at the tension melting restorative poses in the December 2008 issue, simply follow the Google Books link above, click on the December 2008 issue, scroll down to the table of contents on page 5 and click on the title link "Free from Worry" to view the featured article. Or you can scroll through the whole issue at your leisure.

Cool!

BTW: There are tons of other books and magazines archived on Google Books too.

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.

Benefits of Deep Relaxation

Let go of tension, turn your mind off and build awareness 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. (Not the same as lying on the couch and watching TV.) Studies have shown that deep relaxation affects us on a genetic level and has profound health benefits such as switching off disease-causing genes, while switching on genes that actively protect against illness. The relaxation response brings your system back into balance: deepening your breathing, reducing stress hormones, slowing down your heart rate and blood pressure, and relaxing your muscles. When practiced regularly, these activities lead to a reduction in your everyday stress levels and a boost in your feelings of joy and serenity. Resting while awake, after having emptied the mind of worrisome thoughts, means reaching a state of true mental repose.

Deep Relaxation practice can include: meditation, breath work, and relaxation techniques such as 61 points, rotating consciousness through the body and point-to-point sweep. Throughout the practice your focus is always inside: on the breath, on the sensations in the body and on the thoughts and reactions in the mind.

Benefits of Deep Relaxation include: boosting the immune system, lowering blood pressure, and relieving fatigue, anxiety and insomnia without medication. Deep Relaxation contributes to an overall feeling of well-being and helps you uncover your natural clarity, right action and peace of mind. Deep Relaxation is a path of welcoming where you are: learning to meet, greet, and receive everything that life brings to you.

You can practice Deep Relaxation from Savasana. It's best to prop yourself anywhere you think you might have discomfort. Here's some ideas for increasing comfort and adding support (you don't have to do them all - but you could try for fun):

• A small roll under the low back for lumbar support 
• A bolster under the knees
• A small roll or pillow under each wrist
• A small roll under the neck and/or a pillow under the head
• A small roll under the ankles or under the feet
• Add a sandbag over the pelvis to encourage the hip flexors to let go
• Add a sandbag on each shoulder to encourage releasing tension
• Add a sandbag over the diaphragm to increase breath awareness 
• Eye pillow to shut out distractions
• A blanket over the whole body to keep warm