Monday, February 16, 2015

FOLD / restore

How was your day? Mine was filled with newness, expansion, and lots of learning.

How are you feeling in this moment? Do you need a little self-care? As you wind down, take a few deep breaths, find a quiet space, and surrender onto your mat.

This short and sweet 20 minute restorative sequence with help you reconnect with where you are at. To listen deeply. To go within.

You'll benefit from having a few blocks, a yoga bolster, and a blanket. But if you've got some books and a firm pillow, you'll be just as happy!

Legs Up The Wall Pose \\\ (5 minutes) Lay down on your mat, scootch your butt all the way up against the wall. Gently, and with care, send your legs up the wall as you lay flat onto your back. You can readjust for the first few seconds in this pose. Your butt should be up against the wall, and legs are gently resting against the wall above your hips. You should be fully supported by the earth below you,  your neck is elongated and resting heavily into the ground. Place hands on your belly or on the ground next to you. I love to rest a blanket over my belly in this pose to help bring a sense of security and ease to my resting posture.

Supta Baddha Konasana (Reclining Bound Angle Pose) with Bolster/Blanket/Supported Blocks \\\ (4 minutes) Place a block (or a set of books) under your bolster (or pillow) on the middle height of the block, facing perpendicular to your mat. Then place a second block on it's highest setting, wide part of the block facing toward the bottom edge of your mat, under the bolster. Lay back gently back onto the bolster. You should be lifted and supported off the ground, but still comfortable and open. Bring the soles of your feet together and send the knees wide (if this is too much, just straighten the legs out flat onto the mat). Maybe place a blanket over your reclined torso and either place the palms face up on the ground next to you, or gently rest them face down on your belly. Relax deeply here. Sink in.

Side Twist on Bolster or Pillow \\\ (3 minutes each side) Sit facing the side of the room; in a comfortable seat. Place the bolster, long ways, up against the side of you hip. Snuggle up against the bolster. This is a side twist, so you'll take a deep breath in and twist yourself so your body will easily lay flat against the bolster. Place your neck to either side (it should not be in pain or strained, so if you can look in the direction counter to your twist, that's great, but if not, just gaze where it is most comfortable). Stay here, feel heavy on the bolster and keep coming back to long inhales and exhales.

Savasana (Corpse Pose) \\\ (5 minutes) Lay flat on your back. Let your legs spread wide so your feet are beyond your yoga mat, let your feet flop open. Let your hands rest gently, palms up towards the ceiling, on the ground. Feel your whole body start to sink gently into your mat. Being to inhabit that sense of surrender, of stillness. Take a moment to breathe deeply, at least two fully belly breaths here before fully settling in. Close your eyes, maybe even put a blanket over you to root you into the earth. Relax your jaw, the muscles in your face, and surrender to the weight of your muscles. If you played the song below, it will have stopped and you'll be submersed in silence. Be here.

Enjoy. The lovely link below is a beautiful song by East Forest.

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