conscious yoga + wellness newsletter: january 2020
current thoughts:
Hello and happy 2020! As we dive into the new year, new decade, and the deeper parts of winter here in Ohio, we may feel the draw to move inward not only into our houses as the temperature begin to drop but our physical homes, our body. The winter season is perfect for beginning or revising the practice of restorative health and it provides us a time within the year to integrate some simple tools to help us check in with our bodies. As the sensory stimulation in our world around us continues to increase, it’s important that we learn, or relearn, some simple ways to stay connected within our home:body.
At the end of December, I made an effort to carve out the time to think about what I wanted to work on in the new year. I came to the conclusion that I best reconnect with my own body when I’m using some simple techniques found within the practice of restorative health. Aside from specific restorative yoga poses, which are discussed below, there are simple ways we can explore our own internal environment. Here are a few to try daily:
Silence: Take a few moments each day to sit in the silence around you. Notice where your mind goes when there is no noise to focus on and just observe where your thoughts go. Each day write down what you've observed during your quiet time and at the end of the week, take time review and reflect.
Warmth: Keep yourself warm and supported during the winter months. Use a weighted or warm blanket, drink warm tea or water before bed, or find time to sit close to a friend or loved one and feel the warmth of connection.
Sleep: Even though the days are getting longer (thankfully), make sure you are utilizing the long nights by getting plenty of rest. If you find yourself short on energy, take a look at your schedule and see if you can create space for 8-10 hours of sleep.
Restore: Developing a home restorative practice can be as simple as finding a quiet space, closing your eyes, leaning up against the wall and listening to your breath. It doesn’t need to be complicated or follow any rules... it just needs to be something you do for you.
monthly restorative practice:
This winter's restorative posture is all about coming home to our remembered wellness. The New Year is typically a time to focus on resolutions, changing habits and setting new goals. However, I invite you to reconnect with the YOU that is deep inside and remind them they are already enough. Supported child's pose offers us a way to create an environment that can soothe frazzled energy, promote softening throughout the front body, and provide a space for us to breathe into & release tension along the back body.
Gather your props: 3-4 blankets (2 folded to match the width of your bolster or firm pillow and 1 folded rectangular to match the width of your mat), 1 bolster or firm pillow, and 1 yoga mat. Option: if you have a yoga sandbag or weighted blanket, grab that too.
Begin by placing two long folded blankets in the center of your mat, stacking them directly on top of one another.
Place a rectangular bolster or firm pillow on top of the folded blankets so that it rests evenly here.
Place the rectangular folded blanket at the foot end of your mat, this will provide support to the top of the ankle and foot. For added support, place an additional blanket to lay along the mat for increased thickness (not pictured).
To move into this restorative position, come into a quadruped position (or table top pose) just above the blankets and bolster.
Place the rectangular blanket (located at the back of your mat) on top of your heels and begin to lower your hips back to rest on top. **You may need to use two blankets here if you notice tension or discomfort in the knees.
Gently lower your mid and upper body down onto the support of the blankets and bolster. Here you may need to reposition the blanket/bolster by pulling them closer to you to make sure the belly, ribcage and chest are all supported here.
As you settle into this position, bring your awareness to the top of your head and begin to scan down to your feet and release any obvious tension. Allow your forearms to rest in the space beneath them and choose a side for your head to rest.
Option: If you have a yoga sandbag or weighted blanket, it may be used along the posterior portion of the pelvis to provide a sense of groundedness within the body.
Gently notice your breath and allow your mind to travel throughout the body with ease and without judgement.
Notice your palms making contact with the mat, where your front body meets the bolster and where your seat meets your heels.
Guide the breath to fill the space of your softened belly. As thoughts arise, allow them to pass by and come back to the breath.
You may find it soothing to put a count to your breath. Example: inhale for a count of 3-4 and exhale for a count of 3-4.
Stay in this posture anywhere between 5-15 minutes, switching the position of your head at the halfway mark.
Mantra: I am the present, I am here, I remember my wholeness. When you are ready, slowly bring awareness back into your body. Start with small movements in the toes and ankles, gradually moving into a table top position. Take a few rounds of cat/cow to bring gradual energy into the body.
As you are ready, move through to an easy seated position 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 restorative position. Return to your day with a new sense of positivity towards yourself and your thoughts.
workshops and class schedule around the city:
Yoga for Wellness- 6 week series: Thursdays from 6-7p at Step by Step Wellness in Westerville
NEW Ashtanga Primary: Monday mornings from 6-7a at Centered Yoga + Wellness in Worthington
Monthly Restorative Yoga: Sunday January 12th from 12-1:30p at Step by Step Wellness in Westerville
Bi-weekly Restorative Yoga: The second and fourth Tuesdays in January from 7-8p at Centered Yoga + Wellness in Worthington
If you are interested in booking private therapy, craniosacral and/or private or small group yoga sessions, check out the calendar for weekly office hours or email me today!
additional services offered:
I am excited to continue offering private therapy sessions focused on injury and injury prevention, craniosacral therapy, private and small group restorative sessions, and I am now offering unlock sessions focused on techniques to improve mobility in the body. Follow this direct link to learn more about each service I offer through CY+W. Also, I am now offering session packages as a way to create a holistic plan of care over a set number of sessions to allow time to focus on developing a treatment approach that meets your needs. To learn more about these offerings, click here.
It would be an honor for me to be on your path to healing. Building a relationship with clients and working towards their specific goals is very important to me. I’d love to work together and establish a routine that supports you in remembering your wholeness.
For more information or if you have additional questions, please email me at jesse@consciousyogaandwellness.com or visit my website for more details: www.consciousyogaandwellness.com.
Thank you all for allowing me to share my passion and for being part of this journey with me.
Xoxo
Jesse