by Leza

As the weather gets colder and our bodies want to hibernate to stay warm, ironically, our minds can speed up as the holidays approach and we get busy with the demands of the season. I find this sequence to be especially effective in helping me to calm my body and quiet my mind.

I often begin a practice like this feeling overwhelmed and anxious about all the undone things on my to-do list.  After this sequence, I feel calmer, more relaxed, and more accepting– even grateful for the many opportunities to bring meaning to my life that my to-do list represents. I also find myself inevitably crossing a few things off the list, realizing they are not as urgent as I had previously believed.  After practicing, I approach the remainder of my day feeling more spacious and relaxed, no matter how busy.

You can use this practice any time you want to invite calm into your body and mind, or want to feel more grounded, centered, and spacious.

1. Seated Forward Fold, 3 to 5 minutes. 

This pose is a wonderful way to bring your awareness inward and calm the mind. It also stretches the lower back and backs of the legs while releasing tension in the back of the head, neck, and shoulders. For a more restorative posture, use the seat of a chair to support your arms and forehead as shown in the photo or, if you’re more flexible, you can place a bolster or folded-up blankets on top of your legs for support. Breathe into your back body and surrender.

For more information on how to practice this pose, see Featured Pose: Seated Forward Bend.

If tight leg muscles make this pose uncomfortable, you can try placing a bolster or rolled up blanket under your knees as shown in this photo while still using the chair support your arms and forehead.

You could also try a different leg position if that’s easier for you, either crossed legs or legs wide apart as in Upavista Konasana.

See How to Make Your Forward Bends Comfortable and Soothing for information on all those variations.

2. Reclined Cobbler’s Pose, 2 to 3 minutes per side.

The hips have often been called the “storehouse of emotions,” so bringing breath and awareness to the hips and pelvis can allow us to release long-held emotional patterns and blockages.  Blocks or rolled up blankets under the knees help support the hips opening with the force of gravity. Breathe gently into your belly and heart, softening on the inhalation and releasing tension on the exhalation.

For more information on how to practice this pose, see Featured Pose: Reclined Cobbler’s Pose.

3. Restorative Child’s Pose, 1.5 to 2.5 minutes per side.

Child’s pose helps bring awareness inward and allows a release of tension into the earth. I often visualize myself being held in Mother Gaia’s embrace as I allow myself to sink into the earth here. Breathe deeply into your back body and allow yourself to feel heavy as you release into the pose, breath by breath. For a more restorative pose, place a bolster or folded-up blankets between the thighs. If needed, place a blanket under the hips to allow the lower back to release toward the heels.

For more information on how to practice this pose, see Featured Pose: Child’s Pose.

4. Empress Pose, 5 to 15 minutes.

Empress pose gives such a comforting feeling of full support and ease, allowing the body and mind to deeply relax. This supported, restorative version of Savasana releases lower back pain and pelvic discomfort, and opens your chest, shoulders and heart while gently stretching your spine and calming the nervous system. It also increases blood circulation to the pelvis, abdomen, heart, and lungs. It is calming, soothing, and helps restore emotional imbalance. For this pose, your breath can be natural, as you would breathe in Savasana. I consider this a luxurious variation of Savasana.

See Featured Restorative Pose: Empress Pose for information about to practice this pose and photos of some variations.

I hope this sequence offers you some precious minutes of calm during the busy holiday season–or anytime! For more about Restorative Yoga poses, see Restorative Yoga: The Big Picture.

 

You can read more about Leza’s writing at www.lezalowitz.com and about her yoga studio and classes at www.sunandmoon.jp.

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