admin With winter weather depriving us of that much-needed Vitamin D3 and spring still a few weeks away, now is the perfect time to indulge in some much-needed restorative postures.
Restorative Yoga is a form of Yoga that uses props to place the body in a relaxing and soothing position. The body benefits from this by increasing circulation, opening up tight hips and a stiff lower back, and relaxing shoulders, upper back, and neck.
Grab your mat, block, strap, or bolster, and grab a blanket. Find a comfortable place (your living room will do! Block out all noise and dim your lights. Do you have any lavender around? These restorative asanas can be enhanced with essential oils.
Supported Supta Baddha Konasana
Place the bolster in the middle of your mat, lengthwise. As a head pillow, place the blanket folded in thirds on top of the bolster. Sit in the middle of your mat, with the base of the spine next to the bolster. Your knees should be bent into your chest and then allowed to open wide to the side. The soles of your feet should also be together.
Depending on how mobile your hips are, you may wish to extend your heels farther from your body. If your knees do not easily relax, you may want to use a blanket or block to support them. Lean back gently onto the bolster and keep your neck and back with the blanket. You can place your hands by your side, on the abdomen, or the inner thighs. Here, close your eyes and take 10 to 15 breaths. Repeat your mantra or affirmation. Relax your body and reap the benefits.
Supine Spinal Twist
It would be best if you lay on your back with your knees pressed into your chest. Twist your waist to the side until your knees are pointing in that direction. Place the blanket (folded in thirds) or bolster, if it is not too large, between the knees to support the knees and the shins. Let the legs relax.
The spinal twist is completed by rolling your head on the opposite side. Twist your upper body in a “T” towards the midline. Support the shoulder that is away from the mat with a blanket. Close your eyes and breathe for 10-15 minutes here. Then, switch sides.
Halasana Props
Place the folded blanket in thirds on the top 1/3 of the yoga mat. Place the block in the center of your mat. Sit in the middle and lay back so that your shoulders, upper back, and back of the neck rest on the mat.
Support your lower back by holding your hands and lifting your legs. Bring your legs up until you reach the block. Release your hands if your toes are pressing into the block. If your toes cannot get the block, you can stack two blocks or a bolster with a block.
The knees can be straight or gently bent. The throat will be compressed. Inhale and exhale slowly, evenly, and through your nose. Close your eyes and take 10 to 15 deep breaths. Repeat your mantra or affirmation. Relax your body and reap the benefits.
Paschimottanasana Strap
Fold the blanket in thirds and place it at the center of the yoga mat. Sit on the blanket and make sure that the blanket supports your sit bones. Place the bolster between your thighs and extend the long legs in front of yourself. The strap should be placed around the arch of each foot.
Pull the strap towards your chest while relaxing the shoulders. Hold the stretch if the back starts to round. Then, go deeper. As you rest your forehead on the cushion, let the spine round. You can tilt your head one way. You can adjust your position. Apply firm but gentle pressure to the strap. You can also attach the strap in a loop around your posterior hips and the arches of the feet while tightening it as you fold forward. Close your eyes and take 10 to 15 deep breaths. Repeat your mantra or affirmation. Relax your body and reap the benefits.
Savasana Legs Up The Wall (Eye Pillow optional)
Place the short edge of your mat against the wall. Sit facing the wall and start to lean back. Then, move your seat toward the wall until they touch. Rest your heels against the wall and extend your legs. Place a blanket behind your lower back if it tends to lift away from the mat.
Relax your body by allowing the hips to open and your toes turn outwards. Relax your abdominals, shoulders, and upper back. You can rest your arms by your side, palms up, or on your abdomen. If you want to relax more deeply, an eye pillow can be used. You can also spread your legs wide to experience a new posture.
Close your eyes and take 10 to 15 breaths. Repeat your mantra or affirmation. Relax your body and reap the benefits.
You can do these winter restorative poses at home or add them to your regular yoga classes. Rest, healing, and restoring are good for your body and soul. Om Shanti.
