End of Year Release
7 restorative yoga poses for relief & rejuvenation
A series of 7 of the most relaxing yoga poses you can do to release tension and stress as you wind down from 2020 (or any time of the year!)
These poses can be done each on their own or strung together in a series. Any time you have is beneficial. Enjoy, my friends!
Supported Wide Legged Forward Fold
Release tension from the hamstrings, groin, and lower back with this pose. Reach your legs as wide as is comfortable to remain for 3-5 minutes (or less) with steady rhythmic breathing. You can have your arms folded under your head as pictured or place a yoga block, pillow, or blanket under your forehead. A third option is to turn your head to the side and let your arms fall where is comfortable. It is very important to keep the spine long from the base and if you have any rounding at the lower back, place a folded blanket or pillow under your pelvis to lift you up long.
You may find it's difficult to pause and be quiet for longer than 30 seconds. That's totally normal. My hope over the course of the next 7 days is that as you explore each pose, you'll open the door to some much needed conscious relaxation. Your parasympathetic will be stimulated so you can begin reminding yourself how to calm down and just be. Connecting to your mind to your breath is a good way to keep your focus in the present moment.
Please consult your doctor before performing this, especially if you are pregnant, suffer from sciatica, or have a hamstring injury. If you are pregnant, be sure to take precaution in how far you stretch and also allow for ample space between your belly and the chair/pillows.
Crocodile Pose
Release anxiety as well as tension from the lower back and mid-torso with this ultra relaxing pose. Crocodile is very calming and grounding due the the nature of your entire body being facing downward and being supported by the floor. It has been one of my favorites for most of 2020!
Lay on your belly with your legs outstretched, forearms stacked, forehead on your arms. Breathe deeply into the lowest part of your abdomen for the ultimate relaxing experience. Note: your arms can lay beside your body and then you can place your head on the mat face down, turned to the side, or on top of a folded blanket or pillow. The second picture offers a variation using a rolled up blanket above the chest and under the armpits to reduce tension in the shoulders. Your chin can rest on the blanket or in front of it while your head rests on your stacked hands or fists.
You can place your feet mat width and with toes turned out a bit or take a more narrow position to your legs. Choose the option that feels the best in your pelvis and lower back. Feel free to perform yesterday's supported wide legged forward fold and then crocodile today for a nice duo. You can remain in this posture as long as is comfortable.
Please consult your doctor before performing this, especially if you have a spinal condition. Do not perform if you are pregnant.
Prone Twist
A soothing posture to release stuff that doesn't serve you. This twist will stretch your back and the muscles between your ribs, cleanse the abdominal organs, and promote a feeling of ease. As you relax the muscles of your torso, your breathing will be enhanced. Swipe to see various options for this pose.
Keep the spine long from the pelvis as you twist. Feel free to place a folded blanket, pillow, or yoga block between any part of the legs that don't touch eachother or the floor for more support. Your head can face forward or turn in the opposite direction from your knees. You can remain here for 3-5 minutes and up to 10 if it feels comfortable. If you're not coming down to the floor today, feel free to sit a chair without wheels and twist towards your desk or table.
Please consult your doctor before performing this, especially if you have a spinal condition or if you are pregnant. This pose may be performed during pregnancy but be sure to use the supported options with a chair or pillows under your torso and allow for ample space for your belly. Avoid deep twisting in the abdomen and hips and only remain here for up to 1 minute on each side.
Supported Bridge Pose with Legs Extended
A chance to slow and cool your brain and open your mind to introspection. This pose releases the hip flexors and relaxes the legs. It can also alleviate headaches and agitation in your mind.
Be sure to place the blanket across the middle of the glutes, below the lower back. You can have a folded blanket or a pillow under your head for comfort in the neck (as pictured here). Lengthen the tailbone forward towards the wall your feet face and keep the pelvis neutral. Remove the blanket from under your pelvis if you experience any discomfort in the lower back.
This pose is not recommended for anyone with a condition in the spine, eye, heart, or neck, during pregnancy beyond the first trimester, or while menstruating. Please consult your doctor before performing.
Supported Back Bend
Relief from all the hunching you've been doing over the computer screen this year. This pose will open the chest, stretch the lower back, and release tension in the upper back and shoulders. You'll energize the front of your body and will feel refreshed afterward.
Be sure to place the blanket across the upper back, just below the shoulder blades and place the shoulders on the floor. Take care as you lie back; you can always begin by leaning to one side over the blanket and then turning onto your back. You may place a folded blanket or a pillow under your neck or head for comfort in the neck. Just take care to have the neck in a neutral position with at least a fist's distance between the chin and the chest. Lengthen the tailbone forward towards the wall your feet face and keep the pelvis neutral. You can bend your knees and place your feet on the mat to release tension in the lower back or straighten your legs if it is comfortable (as pictured here).
This pose is not recommended for anyone with a spinal condition, during pregnancy beyond the first trimester, or while menstruating. Please consult your doctor before performing.
Supported Cross Legged Forward Fold
A chance to open the lungs and breathe deeply after a year of what seems to be like the longest held breath ever.
Place your chair where it will not skid, and take a seat on the floor. If your lower back rounds when you sit on the floor, place folded blankets or a pillow under your pelvis to lift the
Be sure to place the blanket across the upper back, just below the shoulder blades and place the shoulders on the floor. Take care as you lie back; you can always begin by leaning to one side over the blanket and then turning onto your back. You may place a folded blanket or a pillow under your neck or head for comfort in the neck. Just take care to have the neck in a neutral position with at least a fist's distance between the chin and the chest. Lengthen the tailbone forward towards the wall your feet face and keep the pelvis neutral. You can bend your knees and place your feet on the mat to release tension in the lower back or straighten your legs if it is comfortable (as pictured here).
This pose is not recommended for anyone with a spinal condition, during pregnancy beyond the first trimester, or while menstruating. Please consult your doctor before performing.
Relaxation Pose with Legs Elevated
Here it is, my last gift to you in this series: Relieve tension in the lower back and abdominals and also diminish fatigue from the legs that can accumulate from sitting or standing for long periods of time. This pose is all about finding your place of comfort. Your legs can be elevated as high as 10-12 inches. You can place a blanket with a small roll under your neck to support its natural curve. Your chin should lay parallel with the floor, which allows the brain to rest. You can also place a rolled heavy blanket over your ankles to keep the legs anchored. Feel free to cover yourself with a blanket to stay warm. Remain here for anywhere from 5 to 20 minutes. You should be at ease in this posture. If you feel discomfort, adjust the pillows under your legs and discontinue if necessary. This pose is not recommended for pregnancy beyond the first trimester. If you've enjoyed this series, mark your calendar for Sunday, January 17th - a gentle yoga class that will bring you soft stretches, a slow flow, and some restorative poses for uplifting.
