This entry was posted on Dec 22, 2022 by Charlotte Bell.
The pure world has it proper. Within the winter, when it’s chilly and darkish, our animal associates flip inward. A few of them hibernate all through the winter. Others solely get up to search for meals or to benefit from the occasional heat winter day. Deciduous bushes shed their leaves and go dormant. What can we people do? Not less than on this tradition, we get actually busy with vacation events and reward shopping for. However we will align ourselves with the pure world, not less than for a a number of minutes a day, once we take pleasure in a soothing winter solstice yoga observe.
This time of hibernation is ideal for training Restorative yoga. In Restorative observe, we help our poses with numerous yoga props. This enables us to relaxation in our poses for longer durations of time. Once we’re in a position to maintain a pose for a number of minutes—even as much as 20 minutes—the advantages go deeper. Fairly than merely stretching muscle tissue, our yoga observe transforms us physiologically. Our frayed nervous programs can return to equilibrium. We frequently emerge from Restorative observe renewed, with clean, recent vitality to hold us via the day.
A Restorative Winter Solstice Yoga Observe
Any sequence of Restorative poses, or perhaps a single Restorative pose, will be part of your winter solstice yoga observe. I’ll embrace three of my favorites right here. After all, there are many Restorative poses to select from, however these three steadiness one another properly. Be at liberty to observe one or all of them. You possibly can keep in every pose for five minutes or as much as 20, relying on the time accessible to you. Lastly, be sure to complete with a pleasant, lengthy Savasana (Leisure Pose).
For this observe you’ll want the next:
Supta Baddhakonasana (Supine Certain Angle Pose)
I like to incorporate this pose in a solstice yoga observe as a result of it has a number of advantages. It passively expands the chest and fronts of the shoulders, and it may be very useful in calming digestive stress.
- Place your bolster lengthwise in your yoga mat.
- Fold a blanket and place it on the head finish of your bolster.
- Sit in entrance of your bolster together with your glutes touching it.
- Place the soles of your ft collectively and let your knees fall out to the edges. In the event you expertise any knee discomfort, place blocks underneath your knees to raise them. I additionally assume it’s essential to help the thighs and knees with blocks in case your legs open to virtually horizontal right here. Supporting your knees with blocks helps stop sacroiliac (SI) joint compression.
- Lie again in your bolster and alter the blanket in order that it helps your head and neck.
- Chill out and luxuriate in for so long as you want—5 to twenty minutes.
- To go away the pose, raise your knees as much as vertical. Then roll gently off your bolster onto both aspect. Relaxation in your aspect for a number of breaths earlier than pushing as much as sitting.
Restorative Spinal Twist
This solstice yoga observe features a backbend, a twist and a ahead bend. I like inserting the twist within the center as a result of it appears to melt the transition between the backbend and ahead bend.
- Place your bolster lengthwise in your yoga mat.
- Sit sideways in your mat together with your proper hip subsequent to your bolster and your knees bent to the left.
- Rotate your torso to the fitting. Then decrease your torso down onto your bolster. Be at liberty to regulate your place relative to your bolster with the intention to breathe simply. Generally in case your stomach is on the bolster, it may well inhibit respiration. If that’s the case for you, scoot just a few inches away from the bolster in order that your stomach is free.
- Flip your head within the course of the twist, after which relaxation your arms on both aspect of the bolster.
- Chill out and luxuriate in for five to twenty minutes.
- To go away the pose, push down in your forearms to raise your torso. Take just a few breaths in a impartial place—perhaps Sukhasana (Seated Cross-Legged Pose) to let your physique take up the twist.
- Observe your different aspect.
Salamba Upavista Konasana (Supported Extensive-Angle Pose)
Ahead bends have a popularity for being inherently calming for the nervous system. This Restorative ahead bend supplies the right steadiness for the 2 earlier poses in your solstice yoga observe.
- Place a block in its tallest setting on the head finish of your yoga mat.
- Sit in your mat, legs broad aside, dealing with the block, just a few ft away. As a way to preserve your entire hip system aligned, angle your legs no wider than 90 levels to one another. This retains your SI joint in a impartial place. Widening the angle of the legs can compress the joint.
- Place your bolster in entrance of you with the far finish in your block, in order that the bolster is slanting upward away from you.
- Lie down on the bolster and switch your head to 1 aspect. If you’d like, midway via your pose, you’ll be able to flip your head to the opposite aspect.
- In the event you’re not mendacity flat on the bolster right here, be happy to fold your arms on the pinnacle finish of your bolster and relaxation your head in your arms. You too can “elevate” the bolster by inserting just a few lengthwise-folded yoga blankets on prime.
- Chill out right here for five to 10 minutes.
- To go away the pose, press your arms into the ground and push your torso to an upright place. Sit in a relaxed upright Upavista Konasana for just a few breaths earlier than transitioning to Savasana.
Be Positive to Embody Savasana in Your Solstice Yoga Observe
We frequently give Savasana brief shrift. But it surely’s particularly essential to let your physique loosen up in a very impartial place, even after training Restorative yoga. The beautiful factor I’ve seen is that my Savasana is commonly a lot deeper after Restorative observe. That’s as a result of my physique is already in a physiologically relaxed state, which readies it for deepening into pure consciousness.
Observe your Savasana with Yoga Bolsters or just lie flat. Then settle in and provides your self 10 to twenty minutes to take in the advantages of your winter solstice yoga observe.
About Charlotte Bell
Charlotte Bell found yoga in 1982 and started instructing in 1986. Charlotte is the writer of Aware Yoga, Aware Life: A Information for On a regular basis Observe and Yoga for Meditators, each printed by Rodmell Press. Her third guide is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and folks sextet Crimson Rock Rondo, whose DVD received two Emmy awards in 2010.