Category Archives: #WellnessWednesday

#WellnessWednesday: Reclining Butterfly

A couple of weeks ago, I shared a sequence that included reclining butterfly. You’ll find this pose not just in yin and restorative classes, but in other hatha class as well.

How to do it: Lay on your back with your knees bent and feet on the floor and bring the inside edges of your feet together. Bring the soles of the feet to come together while opening the knees wide. If your knees don’t rest on the floor, used blankets, yoga blocks or some other support to support the legs so that your muscles can relax. Turning your palms up helps roll the shoulders and collarbones open.

Benefits:

  • Increases blood circulation to the organs in the lower abdomen
  • Stretches the inner thighs and groins if the feet are close to the body; opens the connective tissue of the hip joint if the feet are farther away
  • Increases range of external rotation in the hips
  • Calms the nervous system

 

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Peace and love,

Debra

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#WellnessWednesday: Easy Resting Pose

Last week, I shared a sequence that included easy resting pose. Easy resting pose, sometimes called constructive rest, is exactly what it name says: a simple shape that allows deep rest for the mind and the body.

How to do it: Lay on your back with your knees bent and feet on the floor, allowing the knees to fall toward each other. Let your hands rest comfortably on your rib cage. Support your head with a folded blanket. Set a timer for the amount of time you would like to practice. Soften the low back and the hips. Direct your breath to anywhere you feel tension. Then allow yourself to just be.

Benefits: This pose relaxes the whole body and releases tension in the iliopsoas muscle.

Peace and love,

Debra

#WellnessWednesday: Keep It Simple Yin Practice

This week’s yin practice is focused on keeping things simple with accessible poses. I put it together while thinking of a friend who has knee issues. A lot of yin poses can strain the knees so these poses focus on opening the hips and back while keeping the knees safe.

Each pose can be held three to five minutes and you can use as much support as you need to make yourself comfortable.

(Note: Sorry I haven’t had time to get photos of all the poses, but I’ll get them eventually!)

PhotoGrid_1516803356769.jpgEasy Resting Pose: Lying on your back, bend your knees and bring your feet to the floor with your knees bent. Your feet should be a comfortable distance from your hips. You can choose to support your knees with blankets or a bolster. (Click here for more info.)

PhotoGrid_1516803549622.jpgReclining Butterfly: Staying reclined, heel-toe your feet together until the inside edges are touching. Let your knees open out to the side while bringing the soles of the feet together. You can support the legs with blocks or blankets, especially if your knees are not close to the floor.

Supported Caterpillar: Come to a seat and stretch your legs out in front of you. Support your knees with a blanket or bolster. Lengthen the spine and fold from the hips over the legs. If you want to give your internal organs a little massage, you can keep the legs close together; if you want to make a little more room for the breath, separate the legs a comfortable distance apart.

Crocodile: Transition to lying on your stomach and stretch your legs out behind you. Let the legs be a little wider than hip distance apart and rotate the legs out from the hips so your toes turn out. Bring your arms forward and let the hands stack on top of one another. Bring your forehead to your hands and breath. For a slightly deeper back bend, make gentle fists to take the forehead a little higher.

Twisted Root: Roll onto your back and bend your knees and bring your feet to the floor. Cross your right leg over your left with your knees close together. Shift your hips a little to the right and let your legs drop over to the left. You can support your legs with a bolster and your right shoulder with a blanket for comfort. Make sure to do both sides

Mermaid: Bring your bolster across your mat. Bring your legs to deer pose and lie on your side with your waist supported by the bolster and bottom arm extended. You can either let your top arm rest on the body, reach overhead, or rest behind you. Keep your shoulders stacked. Make sure to do both sides.

Supported Twist: Turn your bolster to parallel with your mat and sit with your hip next to the short end of the bolster, legs out to the side away from the bolster. Turn your torso to face the bolster and place hands to either side of it. Lengthen the spine before releasing your torso onto the support of the bolster. Depending on what’s most comfortable for your neck, you can turn your head toward or away from the knees. Again, make sure to do both sides.

Pentacle: Lie on your back and take your legs wider than the hips, letting the feet turn out. Extend your arms straight out from your shoulders, palms turned up. Stay in this one for 10 to 15 minutes.

Hope you enjoy!

Debra

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