For example, you can add in hip circles or side bends. Then feel free to let it riff as your body desires. Repeat this on the breath for a few rounds. Inhale and lift your heart toward the ceiling as you arch your back in Cow.Īs you exhale, round your back in Cat. Align your knees beneath your hips and your wrists slightly ahead of your shoulders. How to: From Supported Child’s Pose, set your props neatly off to the side and take Tabletop. Consider adding side bending (lateral flexion) and even rotation by opening your arms to the sides and twisting your torso open. The traditional sequence goes between flexion (rounding) and extension (backbending). Cat-Cow is used as a breath and wrist warm-up, but it’s also excellent at targeting all the available movements of our spine. I like to think of it as letting our body move us, using its innate intelligence to get into the areas where it needs. On days when our energy is low, it’s nice to do more freestyle flows versus alignment-heavy ones. (Photo: Sarah Ezrin) Marjaryasana-Bitilasana (Cat-Cow) If your head is turned, switch it to face the opposite direction halfway through. Close your eyes and take several moments to establish your breath. You can roll up a blanket and place it under your forehead as a pillow or you can turn your head to one side. Make sure your upper body is supported and elevated. Lean forward, bring your forehead to the bolster, and wrap your arms around it. Bring your big toes to touch and separate your knees. Take Child’s Pose by coming onto your knees facing the bolster. Rest a bolster against them so that it’s angled upward. How to: Arrange 2 blocks at the front of the mat so the one at the edge is in the highest position and the one closer to you is on the middle or lowest level. If you prefer, you can practice it without the bolster or skip the pose and move onto the next posture. Feel free to come out early and sit quietly for a few moments. However, it’s worth noting that some people find burying their face in the bolster confining and stressful. Also, hugging the bolster can feel comforting and encourage us to soften and relax. Whereas the classic Child’s Pose can be difficult and uncomfortable for many of us, the somewhat upright quality of this variation makes it more accessible. This might be my favorite restorative pose. (Photo: Sarah Ezrin) Supported Balasana (Child’s Pose) Go-to Restorative Yoga (or Restorative-ish) sequenceįor this practice, I ask students to take a bolster (or a couple pillows if you’re at home), two blocks, two blankets, and one strap (or a belt). But all of us can benefit from a more restorative approach to yoga every once in a while, and I appreciate being able to give that opportunity to others, no matter what style of yoga they typically practice. The “-ish” is because I am a vinyasa flow teacher, so there are still some active poses included. On the days their pleading eyes tell me that they need to chill, I turn to my “restorative-ish” go-to yoga sequence. I find it reassuring that we’re not alone in our experiences. Witnessing everyone feel the same thing reminds me that we are deeply influenced by the world around us, whether current events or the Sun, Moon, and stars. On other days, they’re all lying on the floor in some kind of supported posture as if they’re at a Restorative Yoga class. I arrive for class some days and everyone is completely abuzz. I’ve always found it reassuring that most of my students seem to have the same energy level as one another on any given day. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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