October is more than Halloween and raking leaves. It is the time of year when our world outside is preparing for shorter days and colder temperatures. Animals are scourging for food, plants and trees have begun to wither and shed their greenery, and the sun is out less. At this time of year, we tune into nature and our connection to it and find ourselves preparing for winter as well.
We feel it in our bones, and we know it in our hearts. Subconsciously we attune to the change of seasons in a deeply innate way. It may be as simple as organizing your closets, packing away your summer shoes, or just getting yourself into bed earlier. Whatever it is for you, embrace the season and embrace yourself.
Restorative Yoga postures are designed to aid different muscles to release, change the flow of breath and encourage blood flow to travel differently. Once in the posture all that is required of you is to breathe calmly and enjoy feeling quiet and supported. Take some time to relax deeply in each of these positions, and discover some beautiful new ways to nourish your body and soul.
Take the first few breaths to let your body settle and become comfortable. Relax your face muscles by letting your jaw release and your eyelids become heavy. Listen to the sound of your own breath, and tune in to the sensations you feel.
Gather some props before you begin. I am using Yoga Bolsters, those cylindrical cushions that are firm and elicit deep muscle relaxation and release. In place of bolsters, you can use couch cushions or rolled up blankets or towels. I also have three blankets, a yoga strap (a scarf or man?s tie works just as well) and an eye pillow or folded facecloth to gently lay on top of my eyes. Find a quiet space, and if it helps you to relax, turn on some quiet music.
CLICK HERE TO SEE PHOTOS OF THE YOGA POSES BELOW
Supported Bridge Pose: Nourish your lower back and find deep calm with this beautiful posture.
Place cushions, bolsters or stacked blankets in a line to support your torso and your legs. Lie on top but let your shoulders and head rest on the floor. Support your head with a folded blanket. If you find it hard to keep your legs together, tie them at the mid thigh with your yoga strap. Cover your eyes, and rest your arms in a way that is comfortable for you. Stay here up to 15 minutes.
Supported Back Bend: This pose helps to counteract the rounding position most of us spend our days in. Open your chest and your shoulders with support and comfort.
Sit on the floor with your back against a narrow cushion or stack of folded blankets placed horizontally. Slowly and carefully lie back over the blankets until your chest is supported and your shoulders and head are on the ground. Place a folded blanket under your head. Let your arms rest in a comfortable way. Keep knees bent if you feel tightness in your lower back, if your lower back is OK, stretch the legs straight.
Stay in this pose for one minute, Gradually increase your time here the more you practice this posture.
Side Lying Savasana (sha-va-sa-na) or corps pose: This pose helps to alleviate tired legs and sore hips and is a nice set up for the twist that follows. Lie on your side with a blanket to support your head. Place your bended knee, shin and ankle on a bolster or stack of folded blankets. Have your knee at hip height if possible. Stay in this position for two to five minutes then move into the Supported Alexander Twist from here.
Supported Alexander Twist: From the Side Lying Savasana, open your arms out shoulder height and gently turn your belly toward the ceiling. Lift and shift your torso to try to bring both shoulders to rest on the floor. If space remains between your shoulder and the floor, place a blanket under your shoulder to fill in the space. Rest here for one to three minutes. Come back to your starting position for a few breaths before switching sides. Notice the fullness of your breath and your spine releasing from the twist.
Savasana (sha-va-sa-na) or Corpse Pose: This posture is found at the end of every yoga class. It is a chance for your body to lie still and integrate all the effects from your yoga practice. Lie on your back on top of a blanket on the floor. If your lower back is feeling tight, place a bolster or rolled up blanket under your knees. Recreate the blanket roll in the photo and place the end of the roll at the base of your neck. Place a modest support under your head either a blanket or folded towel. Let your arms fall comfortably at your sides and turn your palms to face up. Separate your legs and let the toes roll out to the sides. Notice the sensations you feel and the sound of your breath, and most importantly, relax the muscles of your face, shoulders and back.
Interested in exploring yoga practice further? Embrace Winter and Embrace Yourself. Join Johanna Steinfeld and Kathy Dodd, hosts of the Calgary Herald 5 Minute Yoga Series, for a Winter Yoga Retreat in Kananasakis, Jan. 25 to 27 2013. No Previous Yoga experience necessary, Everyone Welcome. More info at www.itsjustyoga.com Special Pricing if registering before Oct. 15
Email me your questions at jo@itsjustyoga.com or find me on facebook www.facebook.com/itsjustyogayyc
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