Anyone out there feel like you’re treading water? Slightly drowning, you say? This time of year can feel overwhelming, which is a word I’m using too frequently. But it does. In my body, it’s a time that I tend to push myself hard – so hard that I’m bordering on injury as I type this – to avoid feeling what is actually happening and listening to what I actually need. Well let’s just shelve that under BS and do something right for ourselves. Let’s restore, shall we? Here’s a sequence for your body and your mind. Trust me, your mind will RESIST with the power of 1,000 horses, which means it’s working.  Your body on the other hand, will thank you and welcome the stillness. An understatement, to be sure.

Equipment:

  • Two towels or yoga blankets
  • A bolster, foam roller, or a longish pillow with a line of books underneath it, bringing the pillow about 6-8 inches off of the ground
  • Books, yoga blocks, or pillows for height and support

 Move your spine for 8-10 breaths

Side stretch, plank, side plank, gentle back bends, a series of down dog into plank into child’s pose are all options to warm the body and prepare for rest.

Supported Child’s Pose

  • From table top, widen your knees apart and draw your big toes toward one another
  • Place a bolster, foam roller with a blanket on top for padding, or a pillow elevated with a line of books under your torso
    • Your hips should be resting on your heels
    • Your belly, chest and forehead or side of your head are resting on the bolster
    • OPTION: roll a blanket under your ankles if you feel any tension on the tops of your feet
  • Stay for 5 minutes, turning your head to the opposite side after 2.5 minutes

Supported Belly Down Twist

  • Keep the bolster where it is and place your right hip next to the bolster with your knees bent.
  • Frame the bolster with both hands on either side, palms on the floor
  • Turn your belly toward the bolster and lower down
  • Turn your head in a way that is comfortable, without strain
  • Relax your arms and add blankets or blocks for more support
  • Stay for 3 minutes, then switch sides
    • OPTION: place a blanket between your knees to add support to your hips

Reclining Bound Angle Pose

  • Create an incline with your pillow or bolster by adding books, blocks, or pillows
  • Sit on the floor and bring your lower back to the bottom edge of the bolster or blanket
  • Place another bolster, blanket or pillow under your knees, bring the soles of your feet toward one another, and allow your knees to drop out to the sides
  • Rest your hands in a comfortable, supported place, and close your eyes down
    • OPTION: Place a rag or towel over your eyes to help dim the light even further
    • OPTION: Place a towel under your neck for added support
  • Relax in this pose for 5-10 minutes

Legs Up the Wall with A Bolster

  • Place a bolster or pillow several inches from the wall
  • Sit next to the bolster, facing the wall, with one hip against one edge of the bolster
  • Lie down on your side, and then roll onto your back with your hips on the bolster, stretching your legs up the wall.
  • Adjust the angle of your tailbone so that it tips toward the wall and down
  • Find a relaxing place for your arms to rest, and take any of the options from Reclining Bound Angle Pose
  • Stay in this pose for 5-10 minutes

Written By Katy K