POST NO.1 / SEPTEMBER 28, 2015 YOGA WITH KATE DURIE.

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Before your begin to practice, take a few moments to check-in with your body, your mind, and your thoughts. Make note of how you feel in each of these areas, before and after you practice. Even write it down! You will be surprised what surfaces when you take the time to connect and reflect.

Props: In addition to your mat, have a couple blocks, a strap, thick blankets and cushions (or bolster) close by. Yoga props are great if you have them, but regular house-hold items work great too! Get creative.Kate recommends that you hold each posture for 5-30 minutes (or longer if that feels right).

Once you have found a comfortable rest-ing place in each pose, connect with your breath. Slowly deepening the inhale, and lengthening the exhale. Observe your thoughts, feelings, and sensations without becoming involved in them, and without reacting or judging them. Celebrate your awareness, and the choice you have made to come back to your breath instead.

Over time, balance your breath so that your inhale is equal to your exhale, or moving into 1:2 breathing. Allowing your exhale to be longer than your inhale, counting your breath is a great way to cultivate focus and draw your senses inward.

Here are 4 restorative poses to help with feelings of lethargy, pain, anxiety or depression, stress, and overwhelm. They explore gentle stretching, supportive backbends, heart and hip openers - fully supporting the body, with a meditative approach and mindful intentional breathing.

Yoga with Kate Durie.

Mindfulness is simply the practice of mo-ment to moment awareness, without judgment. Simply remaining present and allowing the moment to be exactly as it is.

Acknowledge a thought as you breathe in, and release it as you breathe out. Become the impartial, 3rd party witness to your mind. Breathe into any thoughts, feelings or sensations, then let them go. Remembering this is a practice, and the goal is not to have a clear mind, but a peaceful mind, a peaceful body.

When it comes to restorative poses, the important thing to remember is thatthe most subtle practices can create the deepest relaxation and have the greatest positive impact. Don’t underesti-mate the healing power of these poses.

Please Note: It is recommended that you research each of these poses to explore counter-indications if you have any injury or illness, to ensure that you choose poses that are safe and nourishing for you and your body. Also, the benefits listed under each pose are just a basic overview, and do not address the many physical benefits to joint, muscles, or connective tissue. Many of the benefits of yoga apply universally, but the only way to be sure is to listen to your own body and see for yourself.

Pose No.1

Savasana, Relaxation Pose. Find a comfortable space where you can stretch out on the fl oor

If you have a yoga mat, lay it down

Place a block, cushion, or bolster under your knees, and mindfully lay down on your back

For extra comfort place a twice-fold-ed blanket under your body, with the rounded edge beginning at your waist and extending beyond your head.

Explore diff erent placements of the props under your knees, fi nding the most comfortable position for your lower back. Perhaps roll the blanket to support the curve in your neck. (I call this the “Goldi-locks Principle”…make lots of subtle little tweaks and adjustments until you fi nd

that ‘just right’ position, one that you can release into stillness, into being)

Draw your arms and legs away from the body (approx a 45 degree angle), palms face up, feet relaxed and open to the sides

Close your eyes and begin to feel your breath, observing it with your full atten-tion, as it moves in and out through the nose.

If the mind is feeling especially busy, fo-cus on the sensation of your breath (the air moving in and out through your nose, or the skin expanding and falling on your belly) and begin to count the breaths. When you get to 10, begin again.

Benefi ts: The potential benefi ts of this pose are endless, but it’s specifi cally known to calm the

brain and help relieve stress, depression and anxiety. It relaxes the body, reduces headaches,

fatigue, and insomnia, lowers blood pressure, and instills a deep sense of connection.

Pose No.2

Salamba Matsyasana, Supported Fish Pose.To begin, you will keep the set-up for Savasana, and add an additional blanket or bolster under your back.

If using a blanket (ideally one with some thickness or weight to it), fold it two or three times. Then, place the blan-ket or bolster along your mat (parallel to the long edge), where your upper spine will be.

Lie back over the blankets or bolster, so that the fold or edge of bolster starts at your low back and extends to the top of your head (so that your whole head is supported).

Adjust to fi nd comfort in your body. Stretch your arms out just below the level of your heart. Palms face up.

Adjust the blocks/cushions/bolster under your knees, as in Savasana.

Close your eyes, and place your aware-ness on your heart centre

Begin to breathe intentionally, mind-fully, observing the breath as it moves through the body. Using the counting or body scanning technique from above if desired.

With every exhale, release a little more of your body weight into the supports below you, exhaling tension from the mind and body. Getting heavier and heavier and more and more relaxed.

Benefi ts: This pose helps address stress, fatigue, anxiety, depression, mild back pain, constipation, menstrual pain, respiratory ailments, grief, trust, and more.

Yoga with Kate Durie.

Pose No.3

Supta Baddha, Konasana Butterfl y Pose.Using the same blanket set-up as Savasa-na or Supported Fish, sit down on your mat with your legs out in front of you.

Leave a couple inches of space between your bum and the edge of the blanket or bolster under your spine and head.

Bend your knees and bring the soles of your feet together, lowering your knees out to the sides of your mat.

Place blocks or cushions under your thighs, so that no eff ort is required to keep your knees up.

Draw your arms out to the side, about 45 degrees from your body, with palms facing upwards

Option to wrap a strap around your low back, in front of your hip fl exors, over

the ankles and around the outer edges of your feet (creating a loop with the strap) - this serves to create a sense of protection and holding; like a big hug. Alternatively, place a folded blanket or pillow over your belly.

Close your eyes and breathe. See above.

Benefi ts: This pose is my personal favourite. It stimulates the heart and improves circulation,

relieves stress, depression, anxiety, men-struation and menopause symptoms, stimulates abdominal organs.

Pose No.4

Viparita Karani, Legs-Up-The-Wall Pose.Bring your mat up to a wall, with the short side fl ush against the wall.

Take a stack of two folded blankets and place them within reach of your mat.

Sit with one hip against the wall, then slowly support your upper body as you swing your legs up the wall, lying down in the centre of your mat.

Work your bum as close to the wall as your hamstrings allow. Bend your knees, walk your feet a few inches down the wall, and lift up your hips. Then place the blankets (or a bolster) under your hips, about an inch or two from the wall and lengthen your legs to whatever degree feels good. If the legs don’t want

to stay still, wrap a strap around your thighs.

Draw your arms out to the side, about 45 degrees from your body, with palms facing up.

Close your eyes, and breathe. See above.

Benefi ts: This pose is believed to be one of the most healing, good for almost all that ails

you, including anxiety, stress, arthritis, circulation, digestive problems, sleep problems/insomnia, headache, blood pressure issues, joint pain or swollen ankles/knees, etc., migraine, low back pain, respiratory ailments, urinary disor-ders, varicose veins, menstrual cramps and PMS, reproductive issues, meno-pause... the list goes on!

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