Sunday TUNES!

Restoring The Body: Bessel van der Kolk

This is really worth a listen...interesting stuff!

www.onbeing.org/program/restoring-the-body-bessel-van-der-kolk-on-yoga-emdr-and-treating-trauma

"Human memory is a sensory experience says psychiatrist Bessel van der Kolk. Through his longtime research and innovation in trauma treatment, he shares what he's learning how bodywork like yoga or eye movement therapy can restore a sense of goodness and safety. And what he’s learning speaks to a resilience we can all cultivate in the face of the overwhelming events that after all make up the drama of culture, of news, of life." 

Read on here.

Thank you Jill for the link. 

Constructive Rest Pose

A very useful pose!

Savasana!

...and me today...

Sequence: Tiredness/Recuperation from Illness

The following sequence is from The Breathing Book by Donna Farhi.
I've been practicing it, with amendments, this week to get my body back on track after illness and it certainly works for me...i highly recommend the book too.

Focus on improving the quality of how you feel, rather than on how many repetitions you do or how long you stay in the different movements.

Practice Sequence (30-40 minutes)

1. Pelvic and hip openers.
    Constructive Rest Pose
    Pavanamuktasana
    Supta Padangustasana 1, 2, 3
2. Jathara Parivartanasana
3. Supta Baddha Konasana
4. Setu Bandha (supported)
5. Viparita Karani
6. Savasana

Remember to RELAX

Here's a little something simple to help...follow the links if you are unsure of the poses.
needed: x1 blanket, x1 bolster (or blankets rolled into a bolster)

Supta Sukhasana 

Parshva Bharadwajasana

Downward facing corpse pose

Balasana 

Virasana (on edge of bolster)

Adho Mukha Svanasana - Uttanasana - Adho Mukha Svanasana 

Savasana 

Enjoy!! ♥

p.s. an article about the benefits of being still for a little while....

Sequence: Headache Relief

Whenever I work with a headache, I like to wrap my head with a bandage or pashmina scarf...its looks a little crazy but feels good! You can either firmly wrap your forehead only, or wrap both your forehead and your eyes (but not to tight around the eyes). The pressure of the bandage around the head and eyes as well the bandage's blocking of outside light help to release the tension.

As you hold each position, imagine your brain "shrinking" away from the wrap. Imagine a space opening up between the front of your brain and the inner surface of your forehead, and let the brain "sink" onto the back of the skull. Practise this visualisation especially in the reclining positions.

When trying to alleviate a headache, you should emphasise the lengthening of the exhalation of your breath. One of my favourite tricks for this is focusing on the feeling of filling my lungs as i inhale and then filling the room with my breath as a exhale, it really helps me lengthen my exhalations in a natural even way.

1. Balasana (Child's Pose)
Perform either with your head on the floor, or with your torso and head supported on a bolster positioned between your thighs. The bolster's long axis should be parallel to your torso. (Total time 3 to 5 minutes.)
2. Adho Mukha Svanasana (Downward-Facing Dog) 
Support your head on a bolster or block. (Total time 1 to 2 minutes.)
3. Uttanasana (Standing Forward Bend)
Place your head and crossed forearms supported on a padded chair seat or table. (Total time 1 to 3 minutes.)
4. Supta Baddha Konasana (Reclining Bound Angle Pose)
A simple version is to support the torso on a rolled blanket orbolster underneath and parallel to your spine.  Support the legs with blocks or books so that you are not just 'hanging out' in your joints. (Total time 3 to 5 minutes.)
5. Setu Bandha Sarvangasana (Supported Bridge Pose) 
Support the torso on a bolster, and shoulders and head resting lightly on the floor. (Total time 3 to 5 minutes.)
6. Viparita Karani (Legs-Up-the-Wall Pose) 
Let the pelvis be supported either on a bolster or rolled blanket. (Total time 3 to 5 minutes.) To avoid any possibility of straining your back when exiting, be sure not to twist off the support. Either 1) slide off the support first before turning to your side, or 2) bend your knees, press your feet against the wall, and with an inhalation lift your pelvis off the support; then slide the support off to one side, lower your pelvis to the floor, and turn onto your side.
7. Savasana (Corpse Pose)
Take normal inhalations but lengthen the exhalations as much as is comfortable for you. When in Corpse Pose you might also want to lay a weighted sandbag, or something similar, on your forehead. As with the wrap, the pressure of the weight on your head helps release the tension.

If you were just going to practice one of these poses my favourite is Viparita Karani (legs up the wall) with a warm flannel over my forehead.

(Image source: yoga-beautiful)

Restorative Sequence

For this sequence you will need 2 bolsters (or lots of blankets to roll into bolsters), one cotton blanket, one fleece blanket, 1 belt, 4 blocks and at least 2 mats so that the floor is cushioned.

Effortless rest pose

Windscreen wipers

Knees to chest

Pavanamuktasana 

Supta Padangusthasana 1, 2 and 3.

Cat/Cow Stretch

Supported Adho Mukha Svanasana 

Supported Uttanasana

Supported Supta Baddha Konasana

Supported Upavistha Konasana

Viparita Karani 

Supta Sukhasana

Supported Savasana

Image from oldchum

pose of the week

Viparita Karani (Legs-up-the-wall pose)

Viparita Karani is a very rejuvenating and refreshing inversion. It's definitely one for people who spend long hours standing or sitting who may experience swelling in the ankles. It is also ideal for cultivating an optimal postural alignment in the carriage of the upper body as it lengthens the spine and gently stretches and opens the shoulders.
Definitely one of my favourites.
 
Practice You can practice this with our without support and both have benefits. This is a nice guide for setting up.

Sequencing Viparita Karani is usually considered to be a restorative pose, sequenced near the end of either a restorative or active practice, but it can also be practiced as a pose in itself. Excellent preparations include: Supta Baddha Konasana, Uttanasana, Virasana and Setu Bandha Sarvangasana.
I like to follow up with Supta Sukhasana or Savasana.

Benifits. This pose is quiet calming for the nervous system and therefore has a very rejuvenating effect in a short amount of time. It relaxes the abdomen and releases tension in the solar plexus which helps deepen the breath. It can relive lower back pain and create more evenness in the pelvis.

Cautions Many teachers maintain that Viparita Karani is an inversion, and as such should be avoided during menstruation. I think its OK done without a lift during menstruation. As with any inversion Viparita Karani should be avoided if you have serious eye problems, such as glaucoma. With serious neck or back problems only perform this pose with the supervision of an experienced teacher. If your feet begin to tingle during this pose, bend your knees, touch your soles together, and slide the outer edges of your feet down the wall, bringing your heels close to your pelvis.


image from here

Music

my first attempt....

Restorative Yoga from rachel-and-yoga on 8tracks.

Restorative Teacher Training with Anna Ashby

I completed this Teacher Training with Anna Ashby and Chris Swain last year and it was FANTASTIC! If you are a yoga teacher looking to explore the restorative practice then I would highly recommend this course.

Heres the blurb:
This unique 36 hour teacher training programme focuses on the practice, art and teaching of restorative yoga. Each intensive weekend offers a retreat-like atmosphere which includes practice, study and learning of restorative asana, the anatomy and physiology of restorative yoga, as well as how to sequence and teach a restorative yoga class. Particular emphasis is given to assisting and adjusting the postures to suit individual needs.

This training is designed for teachers and includes ample time for exploring, understanding and practicing adjusting the postures. To participate in this training, you should have successfully completed, or currently be attending a Level 1 Yoga Teacher Training programme.
The weekends will include includes:
- restorative yoga practice, journaling and discussion
- the art of teaching restorative yoga, including environment, intention, breath, sequencing and assisting
- anatomy and physiology of restorative yoga

The restorative yoga practice sessions and art of teaching sessions will be lead by Anna Ashby, a leading triyoga teacher and senior faculty member of the triyoga teacher training programme, while Chris Swain, the anatomy and physiology teacher for the triyoga’s teacher training programme, will teach the physiology of the nervous system, breathing, and the anatomy of the six key restorative postures.

And you can find out more about Anna here, Chris here and the course dates and venue here.
 

Recommended Read

Judith Lasater's Relax and Renew: Restful Yoga for Stressful Times  Is a great place to start if you are interested in incorporating restoratives into your yoga practice in a balanced way. Reading this you might be inspired to include just one or two restorative postures in your daily practice. Or you may choose to devote one entire practice each week to restoratives...i certainly do!

Restorative Routine

A word of advice before you begin: Clear your preconceptions about how long you "should" practice and what your practice "should" look like. These notions alone can cause enough stress for you to resist doing any practice at all! Practice intuitively instead, letting your breath be your guide.

1. Moving Setu Bandha
Sarvangasana (Bridge Pose)

Lie on your back with your legs bent and arms by your sides. Exhale completely. Begin the movement: On an inhalation that lasts 4 counts, lift your hips up off the floor as you raise your arms to the ceiling and then to the floor behind you, so they end up next to your ears. On a 4-count exhalation, bring your hips down and your arms back by your sides. Repeat this as many times as you like, breathing smoothly and evenly and moving with grace and sensitivity. The last time you lower your hips, lift your arms and extend them overhead next to your ears.

2. Jathara Parivartanasana Variation
(Revolved Abdomen Pose Variation)

Draw your knees into your chest and drop them to the right as your arms open out into a T shape. Turn your face to the left. Notice what you are looking at when you turn your head. Try to soften the muscles around your eyes and simply see what is right in front of you; relating to what is actually happening is a powerful way to let go of frustration, anxiety, and stress. Can you let your eyes be receptive? Stay here for 5 breaths, then release your arms, bring your knees back to center, and lower both feet to the floor..

3. Adho Mukha Svanasana
(Downward-Facing Dog Pose)

From your position lying on the floor, roll all the way to the right and move into Downward-Facing Dog: Come onto your hands and knees, tuck your toes under, and very slowly straighten your legs and lift your hips toward the sky. If you want to try Down Dog as a restorative pose, place a block or bolster under your forehead. Hold for 5 breaths.

4. Parighasana
(Gate Pose)

From Down Dog, lower your knees to the floor and slowly roll up, vertebra by vertebra, so you end standing on your knees. Extend your left leg out to the side in line with your right knee. On an inhalation, reach your arms out to the sides. As you exhale, slowly lean to the left, sliding the back of your left hand down your left leg. This arm placement allows for complete external rotation of the left arm, a perfect support for the function of the heart and lungs. Reach the right arm overhead. Remain here for 3 to 5 breaths.

5. Paschimottanasana
(Seated Forward Bend)

From Parighasana, bring your torso and arms back by your sides. On an exhalation, bring your knees together, sit down on your heels, and then shift your buttocks to the floor to the left of your feet. Swing your legs around in front of you and straighten them, coming into Dandasana (Staff Pose). Engage your legs firmly and invite the backs of the thighs to make contact with the floor, a powerful technique for grounding and calming the nerves. With a long spine and open chest, walk your hands forward and hold on to your legs wherever you can reach. Then exhale and fold forward. To do a restorative version of this pose, place a block or blanket under your forehead and allow the upper back to round. What would it take for you to fully rest in this pose today? Recognizing your own habits of pulling, grabbing, or wishing things were different is a first step toward reducing stress. Stay here for as long as you like.

1. Ardha Matsyendrasana Variation
(Half Lord of the Fishes Pose)

From Paschimottanasana, slowly inhale and sit back up. Bend your left leg and cross it over your right, planting the left foot on the floor outside of your right thigh. Inhale to lengthen the spine as you raise your arms up by your ears. As you exhale, twist to the left, wrapping your right arm around your left leg as you place your left hand on the floor just behind your sacrum. Go slowly and feel how the twist begins deep inside and unfurls as you turn the corner. Rest your gaze on whatever is in front of you. Imagine you have eyes in the back of your head and see what is behind you. Hold for 5 breaths, then unwind from the twist and place both feet flat on the floor. Hold on to the backs of your thighs and slowly roll down to the floor. 

Do the entire stress-reducing sequence to the other side; repeat it as many times as you like. Hold the poses either for the suggested amount of time or as long as you like!
 
Source: Cyndi Lee