As somebody who sees themselves as an introverted extrovert, I can discover myself struggling every so often with social fatigue and sensory overwhelm. I discover solace and rejuvenation in quietude and spending time alone, briefly 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 concentrate on creating assist 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 the entire sequence for those who can or select one of many poses beneath if you’re shorter on time.
Easy Relaxation Pose Variation
Lie in your again along with your knees bent, ft raised onto the bolster and a folded blanket below the pinnacle. (Please see picture for a particular 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 assist of the strap. Regulate 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 the bolster is on the sticky mat moderately than the blanket, as this may stop it from sliding away from you.
Length: 5-20 minutes
Adho Mukha Jatthara Parivartanāsana/ Downward Dealing with 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 enable 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 the nostril and mouth are free (not squished into the blanket) to permit house 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 all sides
Salamba Balāsana/ Supported Baby’s Pose Variation
Urgent out of the Downward Dealing with Twist, sit again on the heels and fold the forearms over the extensive bolster, supporting the brow with out squishing the nostril and mouth. Choice 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 just a few 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
Transferring to a wall house, place the bolster just a few 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, shifting out from the centre. Perch on one finish of the bolster with the hip that’s closest to the wall calmly 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, rigorously 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 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 snug.
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 ft are flat on the wall and gently push your self again off of the bolster (if utilizing). Roll to your aspect for just a few breaths and gently carry your self upright. Discover a snug seated place. Sukhāsana is beneficial right here however you’ll be able to sit nonetheless is snug. Elevate 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 assist beneath, whereas encouraging a smooth size to maneuver upwards by 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 subsequent inhalation, take a barely deeper breath in, feeling the fullness on the peak of the in breath. Then, softly constricting the throat, exhale all the air slowly out of the nostril, emptying the breath. Pause on the finish of the breath (whether it is snug) and sense the stillness there. Then, as quickly as you are feeling the pure impulse to inhale, enable the breath to move in and repeat. Follow 3-5 breath cycles like this at a time, then breathe naturally for just a few breaths earlier than repeating.
Length: 5-10 minutes
