As somebody who sees themselves as an introverted extrovert, I can discover myself struggling infrequently with social fatigue and sensory overwhelm. I discover solace and rejuvenation in quietude and spending time alone, quickly releasing myself from the necessity to interact with others and withdrawing my consciousness inwards. This restorative yoga sequence presents simply that, inviting a softening inward of the senses of notion and a quietening of the thoughts.
With a give attention to creating help and a way of ‘cradling’ across the head (together with some mild weight on the brow with eye pillows), and a releasing of the physique into gravity’s downward pull, I hope to encourage you right into a deeply felt, non-verbal state which permits time and house for the pondering thoughts to melt.
Transfer by means of the entire sequence in the event you can or select one of many poses beneath in case you are shorter on time.
Easy Relaxation Pose Variation
Lie in your again together with your knees bent, ft raised onto the bolster and a folded blanket beneath the pinnacle. (Please see picture for a selected fold of the blanket right here, which folds the corners of the blanket inwards to create a cradling impact for the pinnacle). Use your belt across the thighs to assist maintain them hip-width. Permit the legs to relaxation out into the help of the strap. Modify the shoulder blades down, and gently lengthen the tail in direction of the bolster to create size within the decrease backbone. Launch the again of the physique into the help of the ground, feeling gravity’s downward pull. Place the palms on the facet ribs and start to tune into the motion of the breath.
Tip: Make sure that the bolster is on the sticky mat slightly than the blanket, as this may forestall it from sliding away from you.
Period: 5-20 minutes
Adho Mukha Jatthara Parivartanāsana/ Downward Going through Twist Pose
Place the bolster width-ways throughout the mat, with a foam block simply past the bolster with the folded blanket on prime. Sit facet on to the bolster, together with your knees softly bent and ankles crossed. Flip your torso down over the bolster, utilizing the palms within the hole between the bolster and block to press the bottom away and show you how to to rotate. Relaxation the torso downwards on the bolster and the brow on the blanket on prime of the froth block. Make sure that the nostril and mouth are free (not squished into the blanket) to permit house for the breath. Bend the elbows out to the facet and relaxation the forearms on the ground, in what I name a ‘downward cactus’ place. Alternatively, you possibly can fold one arm again over the bolster.
Period: 5-7 minutes all sides
Salamba Balāsana/ Supported Little one’s Pose Variation
Urgent out of the Downward Going through Twist, sit again on the heels and fold the forearms over the extensive bolster, supporting the brow with out squishing the nostril and mouth. Possibility to make use of a folded blanket between the heels and sitbones right here to minimize the bend within the knee and supply a tender texture. Discover how the darkening across the face right here invitations the notion to attract inward. Take a couple of barely deeper breaths into the again of the physique, feeling the again ribcage broaden as you inhale, and softly launch as you exhale. Then easy relaxation.
Period: 2-5 minutes
Vīparita Karanī/ Legs up the Wall
Shifting to a wall house, place the bolster a couple of inches away from the wall. Fold the blanket lengthways in what’s known as an accordion fold (please see image) and lay it perpendicular to the bolster, transferring out from the centre. Perch on one finish of the bolster with the hip that’s closest to the wall flippantly pressed up towards it, so that you just really feel that facet of the pelvis is within the hole between the wall and bolster. Then, taking the palms behind you on the ground, fastidiously swivel in your pelvis to take the legs up the wall. Settle the again of your shoulder blades, neck and head down, with the blanket operating centrally alongside the again physique. Make sure that the again of the pelvis is absolutely supported on the bolster. Place the attention pillow on the brow or over the eyes if that’s comfy.
Tip: If the hamstrings are on the tighter facet, transfer the setup a bit farther from the wall. Moreover, this may be practiced with out the props by merely taking the legs up the wall with the again of the torso on the bottom.
Period: 5-20 minutes
Sūkhāsana Meditation with Elongated Exhalations
After Legs up the Wall, bend the knees so the soles of the ft are flat on the wall and gently push your self again off of the bolster (if utilizing). Roll to your facet for a couple of breaths and gently deliver your self upright. Discover a comfy seated place. Sukhāsana is beneficial right here however you possibly can sit nevertheless is comfy. Increase the pelvis on to a block, blanket, or meditation cushion to permit for a tall backbone.
Shut the eyes and really feel the load of the pelvis releasing additional down into the help beneath, whereas encouraging a tender size to maneuver upwards by means of the centre of the torso. Soften the shoulders away from the ears, calm down the face, and really feel the arms hanging closely by the edges with the palms resting on the knees or thighs. Start to comply with the pure pulsation of the breath. Inhaling, the breath flows in and down into the physique, increasing outwards from the centre. Exhaling, the breath flows up and out, the physique releasing again in in direction of the centre. Stick with this for a second.
On the subsequent inhalation, take a barely deeper breath in, feeling the fullness on the peak of the in breath. Then, softly constricting the throat, exhale the entire air slowly out of the nostril, emptying the breath. Pause on the finish of the breath (whether it is comfy) and sense the stillness there. Then, as quickly as you’re feeling the pure impulse to inhale, permit the breath to circulation in and repeat. Follow 3-5 breath cycles like this at a time, then breathe naturally for a couple of breaths earlier than repeating.
Period: 5-10 minutes
