![]() ![]() Placing the edge of a blanket (or more blankets depending on personal preference) directly under the center of the shoulder blades creates gentle pressure, allowing the blades to release. Finally, all of the muscles and fascia on the side body have an opportunity to be stressed and stretched, creating circulation and energy flow.Ī gentle, shoulder-blade inversion can be just what is needed to release stress from the upper back, plus open the heart and lungs. And because there is also a gentle side bend, this posture creates length and ultimately promotes spine health. Bringing the arm above the head supports lymphatic draining, which helps keep our body clear of toxins. This posture allows the muscles in between the ribs (intercostal muscles) to gently stretch, keeping them soft and spacious and giving more freedom to the lungs as we breathe. Reclined half moon allows us to open up our side body, which has a tendency to be constricted and tight. This is a beautiful way to end a yoga practice or settle down after a stressful day. Supporting the head allows the cervical spine to be in a neutral position, which also helps the nervous system settle down. The psoas muscles are our “fight or flight” muscles, so, when engaged, the nervous system can become more aroused. With the knees bent and the top leg supported with a blanket or bolster, this allows the psoas muscles to take a break. Side-lying pose is one of the best postures available for soothing the nervous system. If the back and hips are more open, and one can hinge at the hips, the forward fold becomes more active and leading with the heart may be appropriate. If one finds themselves rounding in the back, then simply allow the back to rest in a rounding position and place some support (such as a blanket) under the hips. ![]() We typically feel the sensation in the hips, so if we’re not careful, we can put stress on the back that we don’t necessarily feel. Gomukhasana, or “cow-face pose,” benefits digestion, and when you add the forward fold, it can release the upper back, lengthening and offering release to the lumbar spine. Other benefits include stress reduction and nervous-system regulation.Īt first glance, this posture doesn’t look like it’s doing much, but there’s a lot more happening than simply opening the hips. This posture is a fan favorite because it can help stimulate the kidneys and the heart, as well as improve circulation. When the hips are tight, it also affects the back, which can impact the kidneys. Supta baddha konasana, also known as “reclined butterfly pose,” is a great way to open the hips and knees because many of us hold a lot of tension patterns in these areas. Although you can do it anytime, anyplace, and anywhere, doing inversions before bedtime can help facilitate a deep and peaceful sleep. It’s especially beneficial to do after traveling or sitting for long periods of time. In addition to promoting relaxation, inverting facilitates venous drainage and increases circulation, soothes swollen or cramped feet and legs, stretches the hamstrings and lower back, and can relieve lower back pain for some. This restorative posture can be done with the legs up the wall, on a chair, or extended with pelvis support, as seen here. This is particularly useful during the beginning of cold and flu season to encourage blood flow to our organs and provide support to our immune system.Ī gentle inversion is a great way to slow the body down. Twists help calm the nervous system, improve digestion, create space in spine and ribs, as well as free up stagnation in the abdomen. From a physical perspective, when we open our hearts and lungs, we create expansiveness and spaciousness for better air flow, inviting more oxygen into the entire body.Ī restorative twist is the perfect posture to bring into your fall sequence. When our heart is open, we relate to ourselves and others in a healthier and more responsive manner. ![]() These poses allow us to improve and balance the digestive fire, while expanding the heart area, both emotionally and physically. Heart openers allow excess heat to move out of the body, balancing the pitta dosha, and promoting relaxation. Heart OpenerĪ great restorative posture for your end-of-summer practice is a heart opener. Try them individually, or put a few postures together to enhance the benefits. These mindful relaxation postures offer support to the joints and tissues, as well as settle the nervous system, giving the body just what it needs to refuel, heal, rest, and recover. Allowing for 10 minutes a day to do one pose can offer a shot of energy that’s better than sugar or a cup of coffee. ![]() Doing therapeutic or restorative poses offer so many benefits and can easily be added into your daily routine. ![]()
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