restorative yoga - ars.els-cdn.com€¦ · restorative yoga manual 2 general practice tips . since...

RESTORATIVE YOGA for the metabolic syndrome practice manual

UNIVERSITY OF CALIFORNIA, SAN FRANCISCO WOMEN’S HEALTH CLINICAL RESEARCH CENTER Practicing Restorative Yoga or Stretching for the Metabolic Syndrome Trial

Text © 2009-2010 by Roger Cole Photos © 2009 by Alex Chousa, Reprinted by Permission

Practicing Restorative Yoga or Stretching for the Metabolic Syndrome (PRYSMS) Research Trial University of California, San Francisco, Women’s Health Clinical Research Center

Funded By: National Center for Complementary and Alternative Medicine Principal Investigator: Alka Kanaya, M.D.

Posture Sequence Developed By: Roger Cole, Ph.D. and Judith Lasater, Ph.D. Photo Model: Cora Wen Version: March 15, 2010

TABLE OF CONTENTS INTRODUCTION ...................................................................................... 1 what restorative yoga is.................................................................... 1 why it’s good for you......................................................................... 1 how it works...................................................................................... 1 this research study ........................................................................... 1 GENERAL PRACTICE TIPS.................................................................... 2 environment...................................................................................... 2 physical practice............................................................................... 3 mental practice ................................................................................. 4 PROPS ..................................................................................................... 5 overview of props ............................................................................. 5 blankets ............................................................................................ 5 eye cover.......................................................................................... 8 belt.................................................................................................... 8 YOGA POSTURES .................................................................................. 9 supported reclining pose ................................................................ 10 reclining bound angle pose............................................................. 12 forward bend with head on a chair ................................................. 14 child’s pose on two chairs............................................................... 16 prone twist on a slanted prop ......................................................... 18 prone twist on a level prop.............................................................. 20 reclining twist .................................................................................. 22 baby bridge pose............................................................................ 24 reclining pose with legs on a chair.................................................. 26 legs up the wall pose...................................................................... 28 cross legs up the wall pose ............................................................ 30 final relaxation pose ....................................................................... 32 side lying final relaxation pose........................................................ 34 SOURCES.............................................................................................. 36 PICTORIAL INDEX OF POSTURES ..................................................... 37

restorative yoga manual ● 1

INTRODUCTION Thank you for participating in the PRYSMS research study. This manual provides step by step instructions on how to practice Restorative Yoga in the study. what restorative yoga is

• Restorative Yoga is an exceptionally relaxing form of yoga.

• It’s easy to do.

• To practice it, you rest in a series of very comfortable postures that are specially designed to create a state of deep physical and mental calm.

• You use simple props, like folded blankets, bolsters, and eye covers, to support your body and enhance the relaxation.

why it’s good for you

• Rest and relaxation reduce stress on your body and mind.

• They also make you feel good.

• These effects may improve your physical and mental health. how it works

• Everyone is born with the ability to relax deeply.

• We all have relaxation reflexes built into our nervous system.

• Restorative yoga sets up just the right conditions to trigger those reflexes, so your muscles relax, your heart rate and breathing slow down, and your mind feels peaceful.

• You enter a period of deep rest, and emerge restored and rejuvenated.

this research study

• In this study, you will take group classes to learn how to do Restorative Yoga postures and you will practice them at home.

• We will provide you with props for your practice.

• It would be best to practice every day, but at minimum, please do it at least three times per week for at least 30 minutes each time.

• The more you practice, the more relaxation you will experience.

© UNIVERSITY OF CALIFORNIA, SAN FRANCISCO WOMEN’S HEALTH CLINICAL RESEARCH CENTER

practicing restorative yoga or stretching for the metabolic syndrome trial


GENERAL PRACTICE TIPS Since you already have relaxation reflexes built into you, all you need to do is set up the right conditions to trigger them, and your body and mind will relax all by themselves. The right conditions include setting up an environment that helps you relax, physically putting yourself into the postures correctly, and mentally letting yourself relax. environment Set up a good time and place to rest deeply:

• Dedicate at least one half-hour (but preferably longer) for doing nothing but relaxing.

• If possible, practice at the same time each day. Afternoons often work best.

• Set an alarm or timer if you need to, so you don’t have to worry about practicing too long and being late for your next activity.

• Choose a place where you feel safe and comfortable.

• If you can, close the door for quiet. Also consider turning off the telephone and asking the people in your household not to disturb you until you are finished.

• Lay down your mat in a spot with at least enough floor space to lie down at full length with your arms out to your sides.

• You may need to be near a blank wall, depending on which poses you practice.

• If the floor is hard or cold, cover it with a blanket.

• Keep all your props easily available near your practice space. If you have enough room, leave your props set up and ready to use for your next practice.

• Set the thermostat to a comfortable temperature. Relaxation makes your body cool down, and it’s especially important not to get too cold, so the room may need to be warmer than it would be if you were not practicing restorative yoga. Many people find that 76 degrees Fahrenheit (that’s 25 degrees Celsius) works well, but choose the temperature that’s right for you.

• Turn the lights down low.




physical practice

Get comfortable, stay warm, cover your eyes, release your muscles, and remain in each pose for a long enough time.

• Get comfortable. When you are setting yourself up in a posture, pay attention to all of the small details until you get everything just the way you like it.

• Stay warm. Plan ahead so you don’t get cold as your relaxation deepens. It is usually best to cover yourself with a blanket. Don’t forget to cover your hands and feet. If your toes are cold, it’s a sure sign you need to cover up more. If you are very cold, you might consider wearing warm socks, or gloves, or possibly folding a blanket around the top of your head. On the other hand, if you tend to feel too warm, skip the covers and keep the room comfortably cool.

• Cover your eyes. Even if the room is dimly lit, the extra darkness provided by an eye cover enhances relaxation. Also, if your eye cover puts gentle, soothing pressure on your forehead, the bones around your eyes, or the eyes themselves, it can trigger more relaxation reflexes.

• Release your muscles. Totally let go of your muscles so they can relax completely. To aid this process, set up your props in a way that gives you mild stretch with complete support, so you don’t have to hold yourself in place at all.

• Remain in the pose for a long enough time. Once you are comfortable and warm, with your eyes covered and your muscles released, stay as still as possible for at least 15 minutes. This is important because it gives your relaxation reflexes time to fully express themselves. You can stay longer than 15 minutes if you like; but if you become uncomfortable before the time is up, come out of the pose.




mental practice

Set your mind at ease and let the relaxation unfold by itself.

• Give yourself permission to really relax.

• Remind yourself that it is safe to let go and turn inward.

• Reassure yourself that this is your time for practice, and that is exactly what you are supposed to be doing right now, because resting now will help you perform better later.

• Let the relaxation happen. Trust that because you have set up the conditions for relaxation, all you have to do is wait, and it will happen all by itself. Your body and brain already know how to do it. Just let them.

• Thoughts and feelings will come and go. That’s normal. Just observe them without judging them.

• Be patient. Know that with enough time in the posture, quiet will come to you.

• It’s OK if you fall asleep during practice, but if people tell you that you snore loudly or gasp for breath in the poses, choose alternative postures in which this doesn’t happen. Your teacher can help you select them. Usually, side-lying or face-down postures work best.

• Relaxation happens instinctively, but you can deepen it by purposely inviting it to happen, and by practicing regularly.




PROPS overview of props Before you practice the poses, it’s helpful to familiarize yourself with the simple props you’ll be using. They include blankets, a bolster, a non-skid mat, a belt, two types of eye cover (an eye pillow and a hand towel), and, optionally, two chairs without arms.

blankets

• You’ll fold and roll blankets in various ways to set up your postures.

• It’s helpful to start with all your blankets folded in a standard way.

• Here’s how to do what we’ll call the “standard fold.”

Standard Fold Blanket




Start with the blanket completely unfolded. Notice that it’s a rectangle with two long sides and two short ends. For the first fold, bring the two short ends together. Now you have a new rectangle with two new long sides and two new short ends. For the second fold, bring the two short ends of the new rectangle together. And finally, bring the two short ends together again. You now have a standard-fold blanket.

• From here you can create a new shape called a “long-fold” by simply folding a standard-fold blanket in half along its long axis, bringing its two long edges together.

Long Fold Blanket

• To create a “short-fold blanket” (sometimes called a “single-fold blanket”), fold a standard fold blanket in half along its short axis, bringing its two short edges together.

Short Fold Blanket

• To create an “extra-short-fold blanket,” start with a long-fold blanket and fold it in half along its short axis, bringing its two ends together.

Extra Short Fold Blanket




• To create a “long-roll blanket,” roll a standard fold blanket from its long, folded edge toward its free edge.

Long Roll Blanket

• To create a “short-roll blanket,” roll a standard fold blanket from its short, folded edge toward its free edge.

Short Roll Blanket

• To create an “extra-long-roll blanket,” start with a standard-fold blanket, unfold it once, then roll it from its long, folded edge toward its free edge.

Extra Long Roll Blanket




• To create a “double-roll blanket,” unfold a standard-fold blanket once and lay it on the floor, place a short-roll blanket on top of it (along its short, folded edge), then roll the two blankets together.

Double Roll Blanket

eye cover • As an eye cover, you may use an eye pillow or a small towel. The

eye pillow simply rests atop your eyes, so it will only stay in place when you are lying face-up. The towel can wrap around your head, so you can use it in any position.

• Whichever eye cover you use, be sure to place it over your eyes and on the bony part of your nose without allowing it to press down on the soft part of your nose. Putting it on the soft part would interfere with your breathing.

• If you use a towel, it is convenient to fold it into a long, narrow shape. To do this, fold one of its long edges two thirds of the way toward the other long edge, then fold the other edge back over the first one.

• If you misplace your eye cover but have an extra blanket within reach, you can use the edge of the blanket to cover your eyes.

belt • If you have a belt with a plastic cinch buckle, you loop it by first

threading its free end upward through the underside of the back slot (the slot furthest from the end), then threading it downward through the top of the front slot.

• To tighten the belt, hold its buckle and pull on the free end. To loosen it, hold the loop and pull the end of the buckle upward.

• If you have a belt with a metal D-ring buckle, you loop it by threading the free end first through both rings, then doubling it back between the two rings.

• To tighten the belt, hold both rings and pull its free end. To loosen it, hold the loop and pull the D-rings upward away from the loop.




YOGA POSTURES

The Restorative Yoga program for the PRYSMS study gives you five main poses to choose from, plus several variations and alternatives in case the main poses don’t work for you. You will get a chance to learn all the poses in class, but you don’t have to practice all of them at home. Instead, you can choose a few that work best for you and just practice those. It is better to practice a small number of poses and hold them longer than to practice a lot of poses each for a short time. If your time is limited, you can practice some poses on one day and different poses on another day. Please try to follow the practice instructions as closely as you can, but you don’t have to perform the postures exactly as shown. Your teacher can help you customize them to meet your needs. On the following pages you will find photographs of each pose and instructions on how to perform them. For additional instructions and video showing how to set up and practice the poses, consult the PRYSMS Restorative Yoga Program DVD. At the end of this manual you will find a photographic index of the postures and the page numbers where you can find them. Here is a list of the five main postures and their alternatives:

1. Supported Reclining Pose • Reclining Bound Angle Pose

2. Forward Bend with Head on a Chair

• Child’s Pose on Two Chairs • Prone Twist on a Slanted Prop • Prone Twist on a Level Prop • Reclining Twist

3. Baby Bridge Pose 4. Reclining Pose with Legs on a Chair

• Legs Up the Wall Pose • Cross Legs Up the Wall Pose

5. Final Relaxation Pose

• Side Lying Final Relaxation Pose




Main Pose 1: Supported Reclining Pose

PROPS

• Mat • Double Roll • Bolster • Long Roll • Short Fold Blanket • Eye Pillow • 2 Short Rolls • Cover blanket • Long Fold Blanket, folded

twice more end to end




INSTRUCTIONS • Make the long fold blanket tall by folding it twice more end to end,

and place it under one end of the bolster. If you have an extra blanket (not shown), make a long roll and place it crosswise under the middle of the bolster (see photo for Reclining Bound Angle Pose, page 12).

• Place your other props as shown (be sure your eye pillow and cover blanket are within reach).

• Sit on your mat in front of the low end of the slanted bolster. Do not sit on top of the bolster.

• Drape your knees over the double roll and your ankles over the single roll. Arrange the distance between them so your legs can relax there.

• Pull your cover blanket over your legs and hips.

• Lie back on the bolster, pulling your cover blanket over your body, and rest your head and neck on the head support blanket.

• Adjust the head support so your forehead is higher than your chin and the edge of the blanket reaches all the way to the base of your neck.

• Adjust the arm supports so that you can relax you arms and shoulders completely.

• Cover your eyes with your eye pillow.

• Readjust your cover blanket so it covers you completely from neck to feet.

• Rest your arms on your arm supports from elbows to hands.

• Make any extra adjustments you need to make yourself completely comfortable.

• Let your muscles relax completely, letting your entire body settle toward the floor.

• Rest here for 15 to 17 minutes, or as long as you are comfortable.

• To exit the pose, roll on your side, rest there, then use your hands to help yourself sit up.




Pose 1 Alternative: Reclining Bound Angle Pose

leg prop variation (over feet, under thighs) PROPS

• Mat • 2 Short Rolls • Long Roll • Eye Pillow • Bolster • Double Roll or Extra Long Roll • Short Fold Blanket • Cover Blanket • Long Fold Blanket, folded





INSTRUCTIONS • Make the long fold blanket tall by folding it twice more end to end,

and place it under one end of the bolster. Place the long roll crosswise under the middle of the bolster.

• Place your other props as shown (be sure your eye pillow and cover blanket are within reach).

• Sit on the mat near the lower end of the bolster and pull your blanket over your legs. Do not sit on the bolster.

• Lie down and cover yourself as in the Supported Reclining Pose, except draw your feet close to your body, lower your bent knees to the sides, and place the soles of your feet together. Be sure that your knees are well supported by the blanket(s).

• Adjust the head support so your forehead is higher than your chin and the edge of the blanket reaches all the way to the base of your neck.

• Adjust the arm supports so that you can relax you arms and shoulders completely.

• Cover your eyes with your eye pillow.

• Readjust your cover blanket so it covers you completely from neck to feet.

• Rest your arms on your arm supports from elbows to hands.

• Make any extra adjustments you need to make yourself completely comfortable.

• Let your muscles relax completely, letting your entire body settle toward the floor.

• Rest here for 15 to 17 minutes, or as long as you are comfortable.

• To exit the pose, first bring your knees together, then roll on your side. Rest there, then use your hands to help yourself sit up.




Main Pose 2: Forward Bend with Head on a Chair

PROPS

• Mat • 5 Long Fold Blankets • Chair • Cover Blanket • Standard Fold Blanket




INSTRUCTIONS • Place your props as shown (make sure your cover blanket is within

reach).

• Make sure the chair is on a surface that allows it to slide (not on the sticky mat).

• Wrap your cover blanket around your body.

• Sit on the floor blankets facing the chair, lean forward by tilting first your pelvis, then your trunk and head, and place your forehead and arms on the chair blankets.

• If your pelvis won’t tilt forward, stack your floor blankets higher.

• If your back still rounds too much, stack your chair blankets higher.

• If the chair is too close to you, move it further away. If it’s too far away, move it closer.

• Keep adjusting until your back rounds gently and smoothly from the back of your pelvis all the way up your spine through your neck to your head.

• Support your elbows on the blankets so they don’t fall off the sides.

• Make any adjustments you need to be comfortable and warm enough, then remain still.

• Rest here for 15 to 17 minutes, but if you become uncomfortable, stop sooner.

• When you’re ready to come out of the pose, push down with your arms to help yourself slowly sit up.

• On some days, cross your left leg on the top, on others put the right leg on top.




Pose 2 Alternative 1: Child’s Pose on Two Chairs

variation: bolster angled up on 2 short blankets PROPS

• Mat • Eye Cover (Towel) • 2 Chairs • Cover Blanket • Bolster • 2 Short Fold Blankets (optional) • Long Fold Blanket




INSTRUCTIONS

• Place two chairs as shown, and put all your props within reach.

• Straddle the corner of one of the chairs, then sit on it facing the other chair.

• Place one end of your bolster between your legs and the other end on the opposite chair.

• Place a long fold blanket atop your bolster and slide it forward, away from the end.

• Wrap your cover blanket around your body.

• Tilt forward from your pelvis, reach your chest forward, and rest it on top of the blanket, then let your hips drop back gently to the chair.

• Wrap the towel gently around your eyes, turn your head to one side, and rest it on the blanket.

• Put your hands and forearms under the end of the bolster, locking them in so you can relax all your muscles.

• Remain in the posture for 15 to 17 minutes, but if you become uncomfortable, stop sooner.

• Turn your head to face the other way about half way through the posture.

• When you’re ready to come out of the pose, push down with your arms to help yourself slowly sit up. Remove the bolster and the blanket before you get up off the chair.




Pose 2 Alternative 2: Prone Twist on a Slanted Prop

PROPS

• Mat • Bolster • Long Roll • Eye Cover (Towel) • Short Fold Blanket • 2 Cover Blankets • Long Fold Blanket, folded





INSTRUCTIONS • Set up your props as shown. The long fold blanket, with two extra

folds to make it tall, is on the mat under the high end of the bolster, the long roll is on the mat under the middle of the bolster, and the short fold blanket is on top of those two blankets, directly under the bolster.

• Put your eye cover within reach. Place one cover blanket near your legs and the other near the head end of the bolster.

• Sit sideways on the mat at the lower end of the bolster, with your hip joint aligned with the midline of the bolster. The thigh nearest the bolster should be oriented approximately perpendicular to it.

• Place the lower cover blanket over your legs.

• Lift your chest high, arch your back, and twist so your chest points towards the top of the bolster. Reaching the chest up and forward, lie down on the bolster. As you do this, pull the lower cover blanket over your body up to your neck.

• Wrap the eye cover around your head and eyes, but don’t cover the soft part of your nose. Place your head down on the bolster with your face pointing the same direction as your knees.

• Place your hands forward, resting your elbows on the ends of the long roll blanket. Cover any exposed skin of your hands and arms with the second blanket.

• Make any last adjustments you need to be comfortable, then settle into the props and allow them to support you.

• Rest here for 15 to 17 minutes, or longer, but if you become uncomfortable come out of the pose sooner. About half way through your time in the posture, get up and twist in the opposite direction.

• When it’s time to come out of the pose, push down with your hands to help yourself sit up.




Pose 2 Alternative 3: Prone Twist on a Level Prop

PROPS

• Mat • 2 Long Fold Blankets • Eye Cover (Towel) • Cover Blanket




INSTRUCTIONS • Place your props as shown, with your eye cover and cover blanket

within reach.

• Sit sideways on the mat at the lower end of the bolster, with your hip joint aligned with the midline of the bolster. The thigh nearest the bolster should be oriented approximately perpendicular to it.

• Place the cover blanket over your legs.

• Lift your chest high, arch your back, and twist so your chest points toward the opposite end of the bolster. Reaching the chest far forward, lie down on the bolster. As you do this, pull the cover blanket over your body up to your neck.

• Adjust your pelvis so both hips are the same distance from your head. Don’t allow the top hip to fall toward your feet or head.

• Wrap the eye cover around your head and your eyes, but don’t cover the soft part of your nose. Place your head down on the bolster with your face pointing the same direction as your knees.

• Place your hands forward and pull the cover blanket over them.

• Make any last adjustments you need to be comfortable, then settle into the props and allow them to support you.

• Rest here for 15 to 17 minutes, or longer, but if you become uncomfortable come out of the pose sooner. About half way through your time in the posture, get up and twist in the opposite direction.

• When it’s time to come out of the pose, push down with your hands to help yourself sit up.




Pose 2 Alternative 4: Reclining Twist

PROPS

• Mat • Short Fold Blanket (optional) • Bolster • Eye Cover (Towel) • Cover Blanket





within reach.

• Sit on the middle of your mat facing one end. Pull your cover blanket over your legs and hips, with its long dimension running sideways across the mat.

• Lie down on your back with your spine parallel to the mat. Bend your knees. Optionally, you may lift up your hips, shift them to the side opposite the bolster, and place them back down.

• With your knees still bent, pick up your feet and lower your knees sideways, toward the bolster. Adjust the position of the bolster so your knees and feet rest on it. Optionally, you may place a short fold blanket between your feet if that makes you more comfortable.

• Adjust the cover blanket so it covers your entire body up to your neck. Spread it left and right so it will cover your arms and hands when you reach them to the sides.

• Wrap your eye cover around your eyes. Turn your head slightly away from your knees.

• Take your arms out to the sides and rest them on the floor, making sure that the blanket covers your hands.

• Make any last adjustments you need to be comfortable, then settle into the floor and bolster, allowing them to support you.

• Rest here for 15 to 17 minutes, or longer, but if you become uncomfortable come out of the pose sooner. About half way through your time in the posture, twist in the opposite direction.

• When you feel ready to get up, first lift your knees so you are lying on your back, then roll your whole body and legs onto your side. Push down on the floor with your hands to help yourself sit up.




Main Pose 3: Baby Bridge Pose

The variation below (roll under knees) may help if your lower back is uncomfortable in the pose.

PROPS

• Mat • Long Roll (optional) • 3 Long Fold Blankets • Eye Pillow • Cover Blanket





within reach. Notice that two long fold blankets, stacked one upon the other, will go under your legs and a single long fold blanket will go under your hips and back.

• Sit on the single long fold blanket and place your legs on the two stacked blankets with your knees bent. Put the cover blanket over your legs. Optionally, tuck the cover around your legs to help keep them together in the pose. Another option is to cinch a belt around your legs to hold them in place. However, it is OK if your legs splay out a little bit when you lie down in the pose.

• With your knees still bent, lie down, pulling the cover blanket up to your neck. Place your shoulder blades so they hang off the end of the long fold blanket you are sitting on, but just barely, so the lower tips of the shoulder blades (the part closest to our waist) almost touch the end of the blanket. Reach the tops of your shoulders down until they lightly touch the floor. The base of your neck should almost touch the floor, but not quite.

• Lift your hips and tilt your tailbone toward your heels, set your hips back down, and straighten your legs one by one.

• If your lower back is uncomfortable, first try tilting your tailbone further toward your heels and lifting your chest more to lengthen your lower back.

• If your lower back is still uncomfortable, you may put a rolled blanket under your knees as shown above.

• Place your eye cover on your eyes. Make final adjustments to your body position and your cover blanket so you are warm and comfortable. Make sure your hands are covered, unless you feel too warm.

• Relax into your props. Rest here for 15 to 17 minutes, or as long as you are comfortable.

• When you are ready to come out of the pose, roll to your side, rest there, then push down with your hands to help yourself sit up.




Main Pose 4: Reclining Pose with Legs on a Chair

The variation below may help if your back is uncomfortable when your hips are elevated on blankets. You may want to add more padding under your hips and back.

PROPS

• Mat • 2 Long Fold Blankets (stacked) • Chair • Eye Pillow • 2 Standard Fold Blankets • Cover Blanket





within reach.

• If your legs are short or your chair is tall, you may need more long fold blankets under your hips.

• If your legs are long or your chair is short, you may need fewer long fold blankets under your hips.

• Sit on the end of the stacked blankets. Drape your cover blanket over your legs and hold on to it with your feet. Lift the blanket with your feet as you turn your body and lift your calves onto the chair.

• Supporting yourself by pressing your hands into the floor behind you, lower your back and head carefully to the floor, so you end up lying on your back with your lower legs on the chair seat and your hips elevated on the stacked blankets.

• Lift your hips up again, walk your shoulders a little closer to the blankets, and then lower your hips tailbone first so your back arches as you go down. Hang your tailbone off the edge of the blankets so it descends slightly into the space between the blankets and the chair. Your belly should be horizontal and your chest should remain slightly lifted.

• If elevating your hips on the folded blankets is uncomfortable, try the variation depicted above with your hips resting directly on the floor.

• Adjust your head support prop by pulling it in close to your shoulders, but not under your shoulders, so it supports your entire neck and the back of your head.

• Cover your eyes with the eye pillow.

• Adjust the cover blanket so it covers you completely from your neck to your feet, including your arms and hands.

• Once everything is properly positioned, relax and don’t try to hold yourself in place; just let your body settle into the props and the floor. Make any adjustments necessary to get completely comfortable.

• Hold the position for 15 to 17 minutes, or as long as you are comfortable.

• When you feel ready to come out of the pose, bend your knees toward your chest, roll slowly onto your side, and rest there before you sit up.




Pose 4 Alternative 1: Legs Up the Wall Pose

PROPS

• Mat • Belt • 4 Long Fold Blankets (3 stacked) • Eye Pillow • 2 Extra Short Fold Blankets • Cover Blanket • Bolster


within reach. Notice that there are two extra short fold blankets supporting the end of the bolster. Your teacher may recommend alternative ways to arrange the props to achieve the same effect.

• If you cannot cover your feet with a blanket in this posture, you may want to wear a pair of warm socks.




• Sit on the end of your three stacked long fold blankets, facing parallel to the wall, with your hips as close to the wall as you can put them. Optionally strap your ankles or thighs together.

• Turn your chest and hips to face the wall, reach your hands behind you to the floor, swing your legs up the wall, and rest them on the bolster. With your hips still on the three support blankets, carefully lower your back and head to rest on the fourth long fold blanket that is perpendicular to the wall.

• Lift your hips up again, walk your shoulders closer to the three blankets, and then lower your hips tailbone first so your back arches as you go down. Hang your tailbone off the edge of the support blankets so it descends slightly into the space between the blankets and the wall. Your belly should be horizontal and your chest should remain well lifted.

• Drape your cover blanket horizontally over your body. Cover from your neck to your hips, including your hands.

• Cover your eyes with your eye pillow, then make any final adjustments necessary to ensure that you are warm and comfortable in the pose.

• Relax all your muscles. Don’t try to hold your chest or legs up; let the props do all the work, and don’t worry if your body settles a little.

• Remain in the pose for 15 to 17 minutes, or as long as you are comfortable.

• If your feet get tired of being up in the pose, you can often restore comfort and stay much longer by removing the belt, crossing your legs, and resting them on the bolster or wall to create the Cross Legs Up the Wall Pose (page 30). If you would like to try this but are unable to make the transition to this pose using the prop setup shown on page 28, ask your teacher to help you create an alternative setup that allows it.

• When you’re ready to come out of the pose, bend your knees toward your chest and roll slowly to one side, remove the belt if you are still wearing it, then press your hands into the floor to help yourself sit up.




Pose 4 Alternative 2: Cross Legs Up the Wall Pose

PROPS

• Mat • 1 Short Fold Blanket • Bolster • Eye Pillow • 5 Long Fold Blankets (1 stack • Cover Blanket

of 3, 1 stack of 2)





within reach. Your teacher may recommend alternative ways to arrange the props so you can transition into this pose from Legs Up the Wall Pose (page 28).

• Sit on the end of your two stacked blankets, facing parallel to the wall, with your hips as close to the wall as you can put them.

• Pull your cover blanket over your feet and legs, and hold on to it with your feet.

• Turn your chest and hips to face the wall, reach your hands behind you to the floor and, lifting the cover blanket with your feet, swing your legs up toward the wall. Cross your legs, rest them on the three stacked blankets near the wall, and spread the cover blanket over them.

• With your hips still on the two support blankets, carefully lower your back and head to rest on the mat.

• Lift your hips up off the two support blankets, walk your shoulders closer to them, and then lower your hips, tailbone first, so your back arches as you go down. Hang your tailbone off the edge of the support blankets so it descends slightly into the space between the blankets and the wall. Your belly should be horizontal and your chest should remain well lifted.

• Adjust your cover blanket so it drapes over your entire body from neck to feet, including your hands.

• Cover your eyes with your eye pillow, then make any final adjustments necessary to your blanket or body position to ensure that you are warm and comfortable in the pose.

• Relax all your muscles. Don’t try to hold your chest or legs up; let the props do all the work, and don’t worry if your body settles a little.

• Remain in the pose for 15 to 17 minutes, or as long as you are comfortable.

• When you’re ready to come out of the pose, bend your knees toward your chest and roll slowly to one side, then press your hands into the floor to help yourself sit up.




Main Pose 5: Final Relaxation Pose

PROPS

• Mat • Long Roll • 3 Short Fold Blankets • Eye Pillow • Double Roll • Cover Blanket





within reach.

• Sit on your mat, drape your knees over the double roll and adjust the distance between it and the long roll so you can rest your ankles comfortably on the long roll.

• Place the cover blanket over your legs, then pull it over your body as you lie back and rest your head and neck on the short fold blanket at the end of your mat. Tuck in the sides of this blanket so it cradles your head and neck.

• Adjust the short fold blankets alongside the mat so they support your hands in a way that slightly flexes your wrists. Leave a flap of each blanket ready to cover your hands for warmth.

• Place your eye pillow over your eyes.

• Finalize the position of your cover blanket. Place your hands on the support blankets, under the flaps. Make any last adjustments you need to feel completely comfortable.

• Let go of all your muscles and remain quiet for 20 to 22 minutes, or longer if you like, but come out of the pose sooner if you become uncomfortable.

• When you are ready to come out of the pose, roll onto your side and rest there until you’re ready to sit up. Press your hands down into the floor to help yourself sit up.




Pose 5 Alternative: Side Lying Final Relaxation Pose

PROPS

• Mat • Double Roll • Standard Fold Blanket • Bolster • 3 Short Fold Blankets • Eye Cover (Towel) • Long Fold Blanket (folded • Cover Blanket

partially onto itself)





within reach. Note that the DVD description of this pose refers to the short fold blankets as “single fold” blankets.

• It is OK to use a pillow instead of blankets for head support, as long as it holds the neck in a neutral position in line with the spine, rather than allowing it to bend sideways.

• Sit on one hip. Place the bolster between your legs, running from knees to feet. Place a short fold blanket between one ankle and the bolster.

• Pull the cover blanket over your legs, then pull it on top of the rest of your body as you lie down on your side. Rest the side of your head on the support blankets.

• Reach the lower shoulder forward so you are not lying directly on top of it.

• Rest the lower hand on the short fold blanket as shown. Orient the edge of the hand support perpendicular to your wrist, and adjust its distance so it supports your wrist at a slight angle of flexion.

• Pull the double roll blanket and the blanket that is on top of it near you and drape your top arm over them. Position the blankets so you can let your arm rest in a comfortable, natural way.

• Wrap the eye cover towel around your head and eyes without compressing the soft part of your nose.

• Readjust your cover blanket so it covers your entire body from neck to feet, including your hands.

• Reposition your bottom hand and top arm on their supports. If anything else needs to be adjusted for comfort, adjust it now.

• Rest quietly, allowing your muscles to relax completely and your props to fully support you. Remain 20 to 22 minutes, or longer if you like, but exit the pose sooner if it becomes uncomfortable. When you are ready to get up, push your hands down on the floor to help yourself sit up.




SOURCES Lasater, Judith Hanson, Ph.D., P.T., Relax and Renew: Restful Yoga for Stressful Times. Rodmell Press, 1995. Sparrowe, Linda, and Walden, Patricia. The Women's Book of Yoga and Health: A Lifelong Guide to Wellness. Shambhala, 2002.




PICTORIAL INDEX OF POSTURES Page numbers are in parentheses.

main pose 1: Supported Reclining (p.10) alternative: Reclining Bound Angle (p.12)

main pose 2: Forward Bend on Chair (p.14)alternative 1: Child’s Pose on Chairs (p.16)

alternative 2: Prone Twist on Slant (p.18) alternative 3: Prone Twist Level (p.20)

alternative 4: Reclining Twist (p.22)






main pose 3: Baby Bridge (p.24)

main pose 4: Reclining, Legs on Chair (p.26) alternative 1: Legs Up Wall (p.28)

alternative 2: Cross Legs Up Wall (p.30)

main pose 5: Final Relaxation (p.32) alternative: Side Lying Final Relaxation (p.34)

restorative yoga - ars.els-cdn.com€¦ · restorative yoga manual 2 general practice tips . since...

Documents