conscious yoga + wellness newsletter: march 2019
current thoughts:
Hi there, happy Monday! I’m excited the time change happened this past weekend and the days will begin to get longer throughout spring into summer. It’s easy to get wrapped up in the idea of losing an hour of sleep, but we quickly adjust and start to notice the exciting changes that come into our lives with more sunlight. I wanted to share a couple fun facts about how sunlight positively affects our body and mood:
When sunlight enters our retina, it stimulates the production of serotonin- a hormone which aids in the regulation of mood, digestion and bone health.
Getting as little as 5-15 minutes, 2-3 times of direct sunlight to our arms, hands or face provides us with enough vitamin D to decrease our risk osteoporosis (but don’t forget to wear your sunscreen!).
Sunlight can also help build a healthy immune system by stimulating the production of white blood cells. WBCs play a huge role in fighting infections in our bodies.
I find the connection between the earth and our bodies extremely fascinating. Often times we start to focus on the physical attributes of the body alone and forget about our connection to the environment around us. During the month of March and April I plan to incorporate a few daily/weekly routines to find a connection to the earth and space around me:
Allow for 5 minutes of my morning routine to include sitting/standing outside and taking in the earth around me.
Take a walk outside at least 2 times a week and take in the environment around me, listening for the birds and wind.
Remind myself that taking time to connect to the earth, my breath and the space around is important for my self care.
Mantra: I deserve to compassionately care for myself.
monthly restorative practice:
This month I want to share a restorative pose to encourage an open heart and body as we enter a new season. Supported reclined baddha konasana- or reclined bound angle pose- brings many benefits into our yoga practice that can assist in our day to day lives. By allowing the time and space for the front body to open, we work towards creating an internal environment that promotes circulation, stimulates organ function and decreases feelings of stress and anxiety. There are several ways to set up for this pose, so I have provided pictures depicting a few variations. Find a quiet space where you feel you can start to fully relax and follow the steps listed below:
Gather your props (they can be a mixture of the following: 1-4 blankets, 2 blocks, 1-2 bolsters).
Fold 1-3 blankets into a long rectangle shape and stack them down the length of your mat or soft area of the floor.
Begin to make a small ramp by folding under the top third of 1-2 blankets to create height.
If you have a bolster available, lay it on top of the blankets to create a more reclined position.
There are several options for thigh/leg support including two blocks (pictured above), 2 soft blankets (pictured below) or two bolsters (also pictured below). Have them closeby to your space so they are easy to retrieve.
Begin to find your hips at the base of the blankets. If you are using a bolster, pull it close to your hips. Gently begin to lower yourself onto the support of your props below your upper body.
Find the props you will be using to support the outer thighs and gently allow the legs to relax into them.
Interlace your hands and lay them across your chest (see picture above) or allow arms to rest out to sides.
Begin to relax into the support below you. Starting at the top of your head release small groups of muscles, working down your body until you reach your feet. Soften your belly and breath into the space between the bottom of the ribs and the hip points.
Stay in this posture anywhere between 5-20 minutes. Soften your thought and belly as your relax into the ground below you.
Slowly bring small movements back into your body and gently bring yourself up to seated.
Take a few moments here to reconnect to your breath and thank yourself for taking time for you.
Notice any changes or sensations throughout your body. Notice the thoughts you have after this exercise. Return to your day with a new sense of positivity towards yourself and your thoughts.
xoxo,
Jesse