conscious yoga + wellness newsletter: january 2019
current thoughts:
Another year is upon us, it’s crazy how time moves quickly at times and slower at other times. 2018 was a year of transformation for me and I hope to continue this trend into 2019. This past year I found a passion for using yoga to compliment my occupational therapy practice. I have immersed myself into learning how to share the practice of restorative therapeutic yoga and what a year it has been!
This newsletter will focus on entering the New Year with a NEW awareness to our breath, our posture and its relationship to our overall health. So many times in our lives we may find ourselves hunched over the steering wheel, a desk, a cell phone, an ipad, a computer… the list can go on and on! As we sit in this forward rounded posture for extended periods of time, we decrease our ability to breathe efficiently, to expand through our front body and we may even begin to close off necessary blood flow to vital organs. When these systems are under stress, they can manifest as body pain, fatigue, anxiety and many other health issues. We CAN, however, work towards REDUCING our time spent in these postures by using a few simple techniques to improve our awareness.
Take a moment several times throughout your day to feel where your shoulders are sitting in relation to your ears. If you notice you’re wearing your shoulders as earrings, see if you can create some space here.
Create space throughout your chest by gently squeezing your shoulder blades together. However, try to refrain from hiking those shoulders back up towards your ears. If we can gently squeeze our shoulder blades (scapula) towards one another, we can build strength throughout this area.
Buy some post-its! Create a phrase that you can write down to remind yourself about postural awareness and then use a post-it, placing it where you typically fall into poor posture. Use this as a way to give yourself a cue throughout the day.
Try these techniques and see if you notice any changes in your overall mood and ability to breathe. Allow yourself the time to create new habits as these techniques may be challenging to incorporate into your life initially.
monthly restorative practice:
The practice of restorative therapeutic yoga allows us to create a safe space within ourselves. This month I will share a posture that not only focuses on improving the openness throughout our chest but also creates more space for our blood to flow through our vital organs. You’ll need 2-3 blankets, 2 yoga blocks, a yoga mat and a quiet space. IF you do not have yoga blocks you can use a very large, firm pillow as a replacement. Here’s how to set up:
Gather your props and find a comfortable seated position.
Close your eyes and find a connection to your breath, inhale through your nose and exhale out the nose or mouth; repeat this for 10 rounds.
Take two blocks on the second height and place them at one end of your mat.
Take one blanket and roll up into a cylinder roll then place on top of blocks.
Take another blanket, roll it into another cylinder roll and place it longways down the center of the mat.
If you have a favorite pillow or additional blanket, fold it into a square and place under your head.
To get into the posture, sit your hips between the center blanket and the blocks, allow the knees to rest on top of the blocks/blanket. Lie back and allow the blanket to travel up your spine.
Take your pillow or folded blanket and place it underneath your head. Make sure to place the back of your head onto the blanket, slightly tucking your chin towards your chest.
Allow your arms to rest out to the sides at a ~45 degree angle with palms facing the ceiling.
While in the posture, allow your belly to soften and your breath to fill the space between your ribs and your hips. Let the belly rise with the inhale and fall with the exhale. Remain in the position for 5-20 minutes. When exiting the posture, roll to one side and feel the earth along the side of your body. Take a few breaths here and then find a comfortable seated position. Notice any changes or sensations throughout your body. Return to your day with a new sense of openness throughout your chest and a renewed connection to your breath.
xoxo,
Jesse