As somebody who sees themselves as an introverted extrovert, I can discover myself struggling sometimes 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 affords simply that, inviting a softening inward of the senses of notion and a quietening of the thoughts.
With a give attention to creating assist and a way of ‘cradling’ across the head (together with some gentle 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 area for the considering thoughts to melt.
Transfer by means of the entire sequence in case you can or select one of many poses under if you’re shorter on time.
Easy Relaxation Pose Variation
Lie in your again along with your knees bent, toes raised onto the bolster and a folded blanket underneath 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 hold them hip-width. Permit the legs to relaxation out into the assist of the strap. Alter the shoulder blades down, and gently lengthen the tail in the direction of the bolster to create size within the decrease backbone. Launch the again of the physique into the assist of the ground, feeling gravity’s downward pull. Place the arms on the aspect ribs and start to tune into the motion of the breath.
Tip: Be certain that the bolster is on the sticky mat reasonably than the blanket, as this may forestall it from sliding away from you.
Length: 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 high. Sit aspect on to the bolster, along with your knees softly bent and ankles crossed. Flip your torso down over the bolster, utilizing the arms within the hole between the bolster and block to press the bottom away and assist you to to rotate. Relaxation the torso downwards on the bolster and the brow on the blanket on high of the froth block. Be certain that the nostril and mouth are free (not squished into the blanket) to permit area for the breath. Bend the elbows out to the aspect and relaxation the forearms on the ground, in what I name a ‘downward cactus’ place. Alternatively, you’ll be able to fold one arm again over the bolster.
Length: 5-7 minutes either side
Salamba Balāsana/ Supported Baby’s Pose Variation
Urgent out of the Downward Going through Twist, sit again on the heels and fold the forearms over the broad 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 reduce the bend within the knee and supply a smooth 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 develop as you inhale, and softly launch as you exhale. Then easy relaxation.
Length: 2-5 minutes
Vīparita Karanī/ Legs up the Wall
Shifting to a wall area, 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 evenly pressed up towards it, so that you simply really feel that aspect of the pelvis is within the hole between the wall and bolster. Then, taking the arms 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. Be certain that the again of the pelvis is totally 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 aspect, 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.
Length: 5-20 minutes
Sūkhāsana Meditation with Elongated Exhalations
After Legs up the Wall, bend the knees so the soles of the toes are flat on the wall and gently push your self again off of the bolster (if utilizing). Roll to your aspect for a couple of breaths and gently convey your self upright. Discover a comfy seated place. Sukhāsana is really useful right here however you’ll be able to 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 burden of the pelvis releasing additional down into the assist beneath, whereas encouraging a smooth size to maneuver upwards by means of the centre of the torso. Soften the shoulders away from the ears, loosen up the face, and really feel the arms hanging closely by the perimeters with the palms resting on the knees or thighs. Start to observe 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 the direction of the centre. Stick with this for a second.
On the following 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 are feeling the pure impulse to inhale, enable the breath to stream in and repeat. Observe 3-5 breath cycles like this at a time, then breathe naturally for a couple of breaths earlier than repeating.
Length: 5-10 minutes
