conscious yoga + wellness newsletter: january 2021
current thoughts:
Hello and Happy 2021! It’s been a minute since I’ve sent out a monthly newsletter and I am excited to be here again. The last year has brought new insights, new practices, and new explorations, as I’m sure it has for many of you as well. The beginning of the year typically comes with resolutions, goals, and plans for the new year however as I reflect on the past year and get excited about what’s to come, I encourage you to truly notice the current moment, where you are right now, and take a moment to feel how it feels to be you in 2021.
I have a few questions for you as we start this new year:
Do you typically slow down during the winter months?
Are you spending more time alone during the colder weather?
Do you find yourself engaged in more quiet or personal activities such as journaling, reading, reflections during this time of year?
If you answered yes to any (or all) of the questions above, congratulations! You have already started a few restorative practices that can guide you into the new year. In years past, I found myself setting goals focused on exercise, eating, achieving more, and pushing myself harder only to notice how challenging those things are during the winter months. After doing some reading and reflecting I realized that the season of winter is all about going in, spending time with yourself, and engaging in personal practices that allow space to deep dive into the divine within us.
Winter is for restoring.
While I typically find myself drawn to physical practices such as aerobic exercise and movement-based practices, winter is a seasonal opportunity to develop restorative practices to truly reconnect at the start of the year. Maybe for you this is taking the time to read the book you’ve been thinking about, or drinking a warm cup of tea (or my preference, hot cocoa) in the morning and listening to the birds, or taking a brisk lunchtime stroll to reconnect in nature.
If you’re anything like me, you may find yourself overcomplicating things, even the act of creating a restorative practice. But if we can allow ourselves a few moments at a time (5, 10, 20 minutes) to tune into how we are our personal experience, we can begin to carve out space for creating habits around restoring our connection to the self. Connecting to our wholeness and our deepest self can improve our overall physical, spiritual, and emotional health.
monthly restorative practice:
This month I want to share a short restorative practice to help bring depth and awareness into the root system of our body. The pelvis is our center of balance, the center of our personal gravity, and our connection to the spiritual self. Let’s restore our connection to the center of our physical body, our roots, our personal self. For this practice we will be at the wall as we move through: easy seated pose (sukhasana) with pelvic connection, reclined hand to big toe pose, and reclining supported forward fold.
Gather your props: 2-3 blankets, 1 bolster or firm pillow, 1 yoga mat, 1-2 yoga blocks (or stack of hardback books), and a strap (a belt or towel will also work). Option: if you have a yoga sandbag, grab that too.
Make sure to set up your space close to a wall and in a quieter corner of your home, if possible.
Begin by placing 1-2 rectangular folded blankets at the center of your mat and find your way into a comfortable seated position. Make sure you use enough support under your seat so that the hips are slightly higher than the knees. If available in your body, place the heel of your right foot towards the groin and the heel on the left foot in line with the right. If this is too much pressure for your legs, find a position that is most comfortable.
As you settle into this posture, begin to notice where your pelvis connects to the space below you. Notice where the sit bones connect to the blanket and feel as though your body was rooting down into its connection to the earth.
Begin to find movement within the pelvis by allowing the pubic bone to rock forward towards the ground (creating a small arch in the back), and then rocking the tailbone towards the ground (creating a small arch in the back). Be here for 20 rocks (forward and back = 1), making sure to count and move slowly to focus on your connection to the earth below.
Moving into a reclined hand-to-big toe pose at the wall, find your strap (belt or towel) and place it on the right side of your mat. Make sure the foot of the mat is at the wall and place a blanket along the length of your mat for added support. Come to lying on your back with your feet connected to the wall.
Feel the support of the wall under the soles of the feet and take a moment to notice where your body meets the earth beneath you. When you’re ready, begin to pull the right knee into your chest and place the strap (belt or blanket) underneath the sole of the right foot.
Extend the right foot up towards the ceiling as you press the left foot into the wall below. As the feet begin to move in two directions, allow the pelvic to settle into the support of the ground beneath you and notice any sensations you feel in this area of the body. Find lengthening in both legs as you stabilize and root down through the back body. Be here for 10 full breaths, making sure to count (inhale + exhale = 1).
Slowly lower the right leg and repeat on the left side.
Lastly we will move into a reclining, supported forward fold. Create a small incline by placing the edge of your bolster on 1-2 blocks and place this incline about 1 foot away from the wall. Place 2 long folded blankets on either side of your mat and one blanket between the wall and your bolster.
As you come into this posture, place your hips on the center blanket and come to lying on your back with the spine supported by the bolster. Place the arms on the side blankets for added support and slowly extend your legs up the wall. You may have to adjust your body a few times in this posture to find the best position for you. Allow the body to settle into the support beneath you and travel down into the pelvis and lower body. Notice the grounding sensation through the hips and low spine. Tune into the sensations of the lower body. Be here for 20-30 full breaths (inhale + exhale = 1).
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 the knees towards the chest while wrapping the arms around the shins. Take a few breaths here and find your way into tabletop position. Move through 10 rounds of cat/cow to bring gradual energy into the body.
As you are ready, find your way back to an easy seated position, 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 the class schedule look a little different these days but I am still offering a few virtual weekly mobility classes!
NEW CLASS STARTS 1/8/21!!! Recovery/mobility class Thursdays 8-9am through Rock On Fit! Visit via website: https://rockonfit.com or site up on the MindBody App.
Anatomy and mobility for Ashtanga: Mondays from 11-12p through Ashtanga Yoga Columbus. Sign up on the MindBody App.
Virtual private or small group functional mobility sessions are now available via Zoom. These 1:1 or small group sessions focus on improving awareness and mobility of specific areas of the body tailored to you! This is something I'm very passionate about, so reach out if you’re interested!
additional services offered:
The office will officially open on Monday January 11th, 2021 for restorative health services. I am so excited to be starting my THIRD year with Conscious Wellness and sharing these modalities with you all. Services currently offered throughout Conscious Wellness:
Craniosacral Therapy in-person
Resolve Session in-person
Virtual 1:1 Resolve or mobility/yoga sessions
Virtual small group mobility/yoga sessions
It would be an honor for me to be on your path to healing. Building a relationship with clients and supporting them as they work towards their specific goals is the reason I started Conscious Wellness. If you are interested in working together and establishing a personalized routine that supports you in remembering your wholeness, please follow this direct link to book a session today. I am continuing to offer packages for both 60 and 90 sessions as a way to decrease cost AND develop a holistic plan of care over a set number of sessions. This allows time to focus on developing a treatment approach that meets you where you are. I am also taking HSA as well! To learn more about these offerings, click here.
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.
As always, reach out with questions or things you are looking to learn more about! Thanks for reading and being here :)
Xoxo
Jesse