Deep Sleep and Relaxation
You will need: three blankets, a bolster and a chair.
Before enjoying your restorative sequence, it’s best to warm up the spine. Try Chakravakasana or Sunbird, on all fours with the wrists stacked under shoulders, knees under hips. As you inhale, roll the elbows out, lift the chest and as you exhale flex the spine, tuck the chin and roll back allowing the hips to slide back to the heels. Repeat this action five-eight times to warm the spine and low back.
For your first pose, unsupported Viparita Karani lie with the head supported on a single blanket, pelvis and low back on the mat and the legs extended up the wall. Lie here for 5-10 minutes. To come out of this pose, start by deepening the breath, moving the fingers and toes, then drawing one knee and then the other into the chest and rolling onto the right side. Take at least one breath on your side allowing the blood pressure to regularize and when you feel ready push up to seated. Repeat Chakravakasana six-eight times to undo and release any tension from the spine.
The next pose is a simple supported forward fold. Take the chair and place a folded blanket across the seat. Sit in front of the chair on the ground, either in Sukhasana or with the bottoms of the feet together and lean forward to that the head is supported on the chair. For added comfort, I like to stack my forearms on the chair seat to support the forehead. Also, a blanket over the back of body can help you to relax. Notice the movement of the breath in the back of your body and stay here for around 5 minutes. To get out of this pose, begin by extending and expanding the breath, making small movements in the toes and then lifting up out of the pose. Try six to eight rounds of Chakravakasana to clear the spine between movements.
The third pose in this sequence is the same as the first, Viparita Karani but this time with support. Set up a bolster next to the wall with a bleacher folded blanket perpendicular to the bolster and a second blanket at the farthest end of the blanket to support the head. Sit against the wall with the left hip against the bolster and the legs off to the right with bent knees. To get into the pose: lean forward placing the right palm down, take the left arm and draw it under the right arm allowing the movement to roll to the left. You should end with the pelvis supported by the bolster, torso supported by the 1st blanket and the head supported by the 2nd blanket. The legs extend up the wall. Stay for 5-10 minutes. This pose is wonderful for the endocrine system, to regulate our inner schedule, great for someone who has been traveling or who’s natural schedule is off track. Come out of this pose the same way as the unsupported version, pulling the knees into the chest and rolling onto one side. Take a few breaths before coming back up to seated. Repeat a few rounds of Chakravakasana and then relax onto the mat for a 10-15 minutes Savasana. Use a bolster under the knees, a blanket under the head and a blanket over the body to support the body.
For more restorative yoga come to my Wednesday 2:30-3:45pm class at Seva Yoga. Another wonderful resource for sequences and information is Judith Lasater’s book Relax and Renew: Restful Yoga for Stressful Time.
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