Namastacey Yoga::Live Vibrantly

Feeling Tired? Try This Supine Yoga Sequence

Supine poses or yoga postures done lying on your back are a great way to release stress and increase flexibility in your hips and hamstrings. Opening the pelvic region of the body promotes the release of the downward flowing energy. When this energy is stuck it can contribute to anxiety, insomnia, digestive issues, and even fertility challenges for women. Use this short sequence to restore and ground yourself anytime of the day.

Supta Padangustasana – (Reclining Big Toe Pose) photo – 3 variations
1. leg up, 2.leg to the side, 3. leg across the body as a twist. The main action is to press your thigh bone toward the back of your leg and maintain the natural curve in your lower back. It does not matter how close your leg is to your chest! Use your hands on the back of your thigh or use a belt around your foot. Hold from 10 breaths or up to 1-2 minutes per variation.

Suchirandrasana – (Eye of the Needle) – see photo below – Flex the feet and spread the 4th and 5th toes to engage the muscles on the outer shins and protect the knees. As in the pose above, the main action is to press the thigh bone toward the back of your leg and maintain the natural curve of your lower back.

Ananda Balasana – (Blissful Child) – photo – start with one leg at a time. You can straighten the bottom leg or bend the knee with the foot on the floor. Engage the muscles of the legs and pull down on your foot like you are trying to bring your knee to the floor. Keeping that, from the core of your pelvis push back up though your foot. Once you do each side on it’s own then try both legs at the same time as pictured.

Supta Baddhakonasana – (Reclining Bound Angle Pose) - photo – There are many different ways to prop yourself in this pose. Be sure to put a prop your under your shins to support your knees and hips. For more open hips you can lay without support. You may also want to support your spine with a bolster or a blanket. Stay 5-20 minutes.

Suchirandrasana - Courtesy of Yoga Journal

Posted

Dec 26, 2011 in Asana Sequences, Health Tips

Just Put Your Legs Up the Wall!

Feeling tired? Getting sick? Holiday blues? You name it, Viparita Karani or Legs Up the Wall Pose is sure to help with whatever ails you! This restorative pose should be in every modern day earth dweller’s survival kit. Seriously… if you went for a hike and your legs are tired, just put your legs up the wall. If your feeling run down and on the brink of getting sick, just put your legs up the wall. If your body is ready to relax but your day is not over, take 5-15 minutes and just put your legs up the wall. This pose may even help headaches, mild depression and anxiety, stress, lower back tension… the list goes on! It’s a restorative so it calms your nervous system. It’s an inversion so it helps circulate blood and lymph and reverses the affects of gravity. Why not give it a try and see for yourself?

1. You can rest your pelvis on the floor, but it’s a nice addition to elevate the pelvis with a bolster or blankets.

2. Sit with one side toward the wall with your knees bent. Swing around to bring your bottom against the wall, torso on the floor and legs up. If your hamstrings are tight, move your bottom further away from the wall. If you are using a bolster or a blanket have it already placed at the wall.

3. Press your elbows into the floor and use your shoulder blades to lift your chest slightly. Make sure your neck maintains its natural curve.

4. Rest your arms by your sides palms up. If you have an eye pillow it’s a nice addition.

5. Stay in the pose for 5-15 minutes. Breathe slowly and deeply allowing your body to settle and release tension.

6. To come out, roll to your right side. Stay in a fetal position for a few moments or even roll all the way over into child’s pose. Wait for your blood pressure to regulate and your body to settle.

Photo source: Yoga Journal

Posted

Dec 19, 2011 in Asana Sequences, Health Tips, Yoga Musings

Asana for Lower Back Relief

Is your low back and hips feeling tight from sitting too much, stress, or not getting to yoga class? Try this sequence and bring relief to your body, mind, and spirit.

1. Extended Child’s Pose – 10 breaths
2. Adho Mukha Svanasana – Downward Dog – 10 breaths – photo
3. Uttanasana – Standing Forward Bend – 10 breaths – photo
4. Twisted lunge 5 breaths – Take A Leap – Pose Two
Ardha Hanumanasana – 5 breaths – Take A Leap – Pose Three
Twisted Thigh Stretch – 5 breaths - Take A Leap – Pose Four
5. Second side – above 3 poses
6. Pigeon Prep – 5-10 breaths each side – Take A Leap – Pose Five
7. Parsvottanasna 5 breaths – Bending forward over one leg – See below!
Parivritta Trikonasana – Revolved Triangle – 5 breaths – photo
8. Second side – above 2 poses
9. Downward Dog – 10 breaths
10. Child’s Pose – 10 breaths

Courtesy of Elise Yoga

Posted

Dec 12, 2011 in Asana Sequences, Health Tips

12 Minutes to Calm, Ground and Energize!

Maintaining balance means to do the things you need for your own self care. That means your yoga practice! This month in my classes you can count on working in ways that foster balance. If you don’t have time to make it to class, here is a short sequence to help you de-stress and recharge.

1. Adho Mukha Svanasana – Downward Facing Dog – 1 minute – photo
2. Uttanasana – Standing Forward Bend – 1 minute – photo
3. Prasarita Padottanasna – Wide Legged Forward Bend – 1 minute – photo
4. Iguana Lunge – 1 minute each side – low lunge with forearms on the floor inside the front leg
5. Handstand at the wall – 1 minute
6. Balasana – Child’s Pose – 1 minute
7. Savasana – 5 minutes

You can make this sequence slightly longer by repeating the first 3 postures after number 4.

If you enjoyed this sequence, let me know on my Facebook Page. Thanks!