Restorative yoga salamba 8.21.16 mk
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Restorative yoga salamba 8.21.16 mk
- 1. RESTORATIVE YOGA Salamba Sarvangasana (supported shoulder stand) Halasana (plough aka poison expelling pose) Ananda Balasana (Happy Baby) Moira Khouri NC MH HHP CCP RYT These late August days are not usually so hot and humid up here in the beautiful Pacific North West, and Vancouver BC is, after all, the rain capital of the Province. With the uncommon and relentless heat and humidity this year, everyone seems to be very interested in ways to cool down, including us Yoga practitioners. Here we’ll look at some asanas that will not only bring about the sweet yoga bliss buzz but will help you stay cool and cleanse your system as well. The end of the summer season leading into autumn is a great time for some cooling and cleansing asana. Consider how amazingly good it feels to take off your shoes and put your feet up after a long hot day of running around, multiply this by millions, perhaps billions of lymphatic cells and blood cells happily flowing in reverse. I’ve chosen three of my favourite asanas to share here, for the ease of the pose as well as the health benefits: Salamba Sarvangasana (supported shoulder stand), Halasana (plough aka poison expelling pose), Ananda Balasana (Happy Baby).
- 2. Salamba Sarvangasana - Shoulder Stand This one is a wonderfully refreshing and energizing inversion pose. Inversion asanas are practiced in Restorative Yoga for very good reasons. When you are in an upside-down position all of your body fluids are able to experience a reversed flow, the blood carrying vital nutrients via the veins and organs. The lymphatic fluids from the immune system flow throughout the bodily tissues easily. Reversing the flow stimulates circulation and promotes relaxation, health and wellbeing naturally. One precaution in shoulder stands, if you have any history of neck problems you may want to use a small pillow under your neck for support to reduce pressure. Minimize your time in the asana if you have any discomfort. If you have blood pressure issues, come out of the asana slowly and lay or sit for a few minutes before standing up.
- 3. Begin laying on your back on the floor and using your upper arms for support by pressing them close to your ribcage and down onto the floor. Take a few relaxing breaths here, then begin to raise your legs up, pressed firmly together, pointing skyward. For additional support, move your hands firmly onto your lower back and hip area to help hold yourself upright and steady allowing you to feel a sense of relaxation in the inversion. Stay in the asana as long are you are comfortable. Come out of the asana slowly and lay or sit for a few minutes before standing. Halasana (Plough) Halasana is another easy inversion asana I really enjoy for the circulatory and relaxation benefits. Halasana is also called the poison expelling asana for good reasons. Halasana can be performed anywhere you have a little floor space. No props are necessary. I find it best to avoid this one if you have recently eaten, as there will be some pressure on your chest and stomach region, giving Halasana the “poison expelling” reputation. Breathing less deeply and more slowly and turning your head to one side will create breathing space.
- 4. As in doing Salamba Sarvangasana, exercise caution in Halasana if you have any history of neck issues. You may want to use a small pillow under your neck to reduce pressure, and minimize time in the asana. If you have blood pressure issues, come out of the asana slowly and lay or sit for a few minutes before standing. Flow seamlessly from Salamba Sarvangasana into Halasana. Begin laying on your back on the floor and using your upper arms for support by pressing them close to your ribcage and down onto the floor. Take a few relaxing breaths here, then begin to raise your legs up, pressed firmly together, pointing skyward. For additional support, move your hands firmly onto your lower back and hip area to hold yourself up steady and allow you to feel a sense of relaxation in the inversion. Move into Halasana by slowly bringing your legs over your head, drawing your legs together firmly around the thigh area, slowly lowering them until you can touch your toes on the floor behind you, if possible, but just go as far as you are comfortable. Keep breathing, do not hold your breath; take small breaths slowly. When you are ready to come out of the asana just slowly lower your legs back down and lay in Savasana (corpse pose) and rest for a few minutes.
- 5. Ananda Balasana aka Happy Baby Happy Baby is a perfect little resting pose for anytime you need a break. Begin by laying on your back, bringing both legs up with bent knees as shown in the paintbrush drawing above. Place your arms between your legs and reach down to grasp your feet around the arches from the inside, one foot in each hand. Once comfortable with this position gently begin to rock from side to side, massaging the spine and stimulating circulation of vital fluids. Keep your hold on each foot, pulling it out to straighten each leg. Alternate your stretching the legs out one at a time with a few minutes of gently rolling from side to side for a spinal massage between stretches. When ready lower your feet flat on the floor and rock your legs side to side a few times, then roll over o to your knees and push yourself up into standing. You will find this practice cooling and relaxing for your nervous system as well. When ready to rise, move slowly and let your brain have a few minutes to reorient to being upright.
- 6. References and Resources http://www.yogajournal.com/?s=salamba+sarvangasana Supported Shoulder Stand asana http://www.yogajournal.com/?post_type=pose&s=Halasana Plough asana http://www.yogajournal.com/?post_type=pose&s=Happy+Baby Ananda Balasana aka Happy Baby asana http://www.slideshare.net/HeatherJohnstonee500 to view other writings http://yogaflavoredlife.com Asana Paintbrush Artwork by Charlotte Bradley