1/14/2024 0 Comments Therapeutic yoga sequences![]() ![]() (If this is too intense, go back to a simple cross-legged position.) To move into a deeper stretch in your outer hips and inner thighs, slowly fold forward. Put your right ankle on your left knee and shift your left foot forward under your right knee, stacking both shins like two logs. To come up, press your hands into the floor and lift up to a seated position. Add folded blankets to the bolster to relieve any discomfort in your lower back. Lie back, letting your knees open naturally. If you feel strain in your knees, sit up on a block. Sit in front of the bolster, with your feet just outside your hips. Salamba Supta Virasana (Supported Reclining Hero Pose) To release, roll to one side and come up to a seated position. If your shoulders feel strained, open your arms out to the sides. Lift your arms overhead, clasp your elbows, and rest your forearms on the bolster. Feel your spine, shoulders, and neck completely supported. Sit at one end of a bolster, bend your knees, feet hip-distance apart, and lie back. Release the twist, switch legs, and repeat on the other side. Twist your torso to the right, turn your head to the left, and breathe freely. Put a folded blanket under your right sitting bone to balance your pelvis if your left hip lifts up. Note: Hold each of these poses (or each side of a pose) for 1 to 3 minutes.īharadvajasana (Bharadvaja’s Twist), variationįrom Dandasana (Staff Pose), take your right foot to your left inner thigh and your left foot behind you. ![]() ![]() Remember this feeling, so you can come back to it again, throughout the day and the year. Take a comfortable seat and recognize the feeling of attentive calm. Encourage a smooth natural rhythm in your breath and feel free to close or cover your eyes. Set aside at least 20 minutes and choose a place to practice where you’ll be warm and uninterrupted. You may want to use an eye bag to cover your eyes when you’re in supine positions to support a deeper release.įollow the natural rhythm of your breath as you slowly open your body and let the gifts of the practice-a well-rested and invigorated body, mind, and spirit-can be yours. Keep your body warm as you practice and adjust the height of the bolster with folded blankets so that your body is completely at ease. If you want to calm and rejuvenate yourself before heading out for more activity, hold each pose for only 1 to 3 minutes, rather than the typical restorative hold of 8 to 15 minutes-which might be more appropriate before bedtime. “In restorative sequencing, the body may feel relaxed and rested, but you usually don’t want to do a lot of activity after” Today Cora Wen, YGSF’s Restorative Yoga Teacher Training instructor, leads us through a restorative sequence that will leave you feeling energized and refreshed. Restorative yoga is a great way to nurture our bodies and and recharge our minds. Article by: Cora Wen Published by: Yoga Journal ![]()
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