Yoga Poses for Safety in Stillness – Blog


Modern life sees many of us constantly on the go, we rarely get the chance to relax – and I mean really, deeply relax. To go from a state of action to proper relaxation can be challenging so it’s important to gradually unwind and allow the nervous system time to soothe. A great tool we can use to facilitate this is called vinyasa krama. Krama means succession or order. We can synchronise the movement with the breath, going gently in and out of poses before holding them gives us the chance to find this safety in stillness.

Focus on the inhale (i.e. make the inhale slightly longer than the exhale) if you want more energy, great for a morning practice or if you have low mood. If you feel really anxious or excited it might be a good idea to do equal length inhale and exhale to bring balance to the nervous system. For deep relaxation focus on the exhale for a parasympathetic (relaxation) response. Perfect for a pre bedtime practice to aid a deep and restful sleep.

Whatever you choose to do with the breath make sure it’s steady and comfortable for you in that moment. Enjoy!

 

Posture: Jathara Parivrtti 

Intention: Stretch ribs, chest, back and hips, rotate spine.

Lie on your back with arms wide, palms facing up. Bring your right knee to your chest. Exhale, drawing the belly into the spine and twist to the left. Inhale and return to the starting position.

 

On the fourth rotation, hold the position for 30 seconds or 4 good breaths.

Do not worry if your knee is not on the floor, try to keep your left shoulder down.

Option to gently place the left hand on the right knee or extend the leg and take the foot if you can do that comfortably 

Repeat on the other side

 

Supta Eka Padangusthasana 

Intention: Stretch the lower back, back of legs and sole of foot, one side at a time.

Lie on back with knees bent and feet flat on the floor, bring your right knee to the chest with both hands clasped behind the thigh, arms bent.

Inhale and stretch your right leg upward as far as it will go comfortably, arms straight. Do not strain and if your leg does not straighten fully do not worry, just do what you safely can.

Keep your lower back, sacrum and chin down.

Exhale and bend knee returning to position a, bringing knee to chest.

Repeat: 6 times on each leg

Supta Parsva Padangustashana 

Intention: Stretch inner thigh

Vayu: Apana

Lie on your back and bring your right knee to your chest, place your right hand on right knee and left hand on left hip and use your left hand to keep your left hip rooted to the floor. On an inhale allow your knee to open to the side and gently push right knee down towards the the floor.

Exhale ad bring your knee back to your chest (the starting position)

On the fourth time keep your knee out to the side and hold your right hand on the inside of your right thigh above the knee. Stretch your right leg out to the side as you inhale, and keeping the knee out to the side exhale and bend the knee bringing the heel back towards the groin.

On the fourth time keep the leg extended out to the side and hold for 30 seconds or 4 good breaths,

Option: Instead of the hand behind the thigh, take the foot if its comfortable.

Intention: Stretch spine and back of body.

Place two cork blocks or bricks on the floor and then another vertically (you may need less or more blocks depending on how long your legs are and how open the back of your body is).

Starting with your feet shoulder width apart and hands on hips, bend forward half way and extend the spine. Come down all the way and place the top of your head on the top of the vertical brick. Not the hairline, not the crown, the space in between hat and the pressure on your head should be light as thought the brick is comforting you. Let your hands rest on the brick or floor, shoulders relaxed.

Let our sit bones rise and widen as you lengthen through the back of your legs, gently draw the front of your thigh towards the back of your thigh.

Scoop your belly, so left side of the navel goes to the left, right side goes to the right. This will create space and then allow your spine to descend down to the floor. Hold up to 4 mins.

Note: You can move your feet wider to accommodate your spine. If you feel pain doing this it may be too much for your today so either raise your bricks or do ardha uttanasan instead.

Restorative Ardha Uttanasana

Intention: Stretch spine and back of body.

Place a bolster onto a chair.

Start with your feet shoulder width apart, hands on hips, bend forward half way and extend the spine forward. Grab opposite elbows and place them on the bolster, rest your forehead on your top wrist.

Feet are active with arches lifting.

Let your sit bones rise and widen as you lengthen through the back of your legs, gently draw the front of your thigh towards the back of your thigh.

Scoop your bely, so left side of the navel goes to the left, right side goes to the right. This will create space and then allow your spine to lenghten and relax.

Note: You can move your feet wider to accommodate your spine. If you feel pain doing this it may be too much for your today.

If it feels good try Restorative Uttanasana after!

Jathara Parvritti

Variation A

Intention: Stretch and mobilise shoulders, chest, ribs, neck rotate spine.

Hold the pose open, place a blanket, bock or bolster between the knees if needed for exta comfort.

Hold the pose, if you feel you are making any effort to stay in the pose you need to make an adjustment so thet you feel completely ale to relax here. If you cannot come out of the pose.

Repeat all variations the other side

Action: From the open position, rotate your right arm in big circles, don’t just circle the arm, move the whole of your shoulder as you rotate . and let your head follow the movement too.

Repeat x6 on way and then reverse direction 6x

ing any effort to stay in the pose you need to make an adjustment so that you feel completely able to relax here. If you cannot come out of the pose.

Repeat all variations the other side




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