Yoga Vacation

Have you ever stopped and thought, "I need a vacation?" Probably more times than you can count, right? With our fast paced world we are constantly being over-stimulated physically, mentally, and emotionally. Even our workout and regular yoga practice lean towards a "must get this done" attitude. The good news is that you can take that much needed vacation any time with Restorative yoga.

What is Restorative Yoga
I am a visual person, so when I think of things I like to "see" them, not just hear a bunch of technical terms that connects no where in my brain. Restorative yoga is like Jell-O to me. In order to make Jell-O you have to set it in a mold and then give it time to take shape. So, for our visualization, you are the Jell-O, the posture supported by props is the mold, and the longer amounts of time in that posture allows your body (the muscles and nervous system) to let go and settle into that shape.

When we give our bodies support and time to really let go in Restorative yoga it goes beyond just the superficial level and goes deep into your being. Yes, notice I didn't just say body there, but your being. You are more than just muscles! I know it is a shock to think outside the box here. You have joints, fascia, nerves, and electrical impulses that stimulate the brain. Yoga postures when held in a relaxed and supported manner create a release that goes deep into the central nervous system and once that releases then everything else softens too. I mean, Jell-O isn't ready until the center has settled too, right? If the center is gooey then it doesn't taste good and your restorative posture doesn't feel good either if your nervous system (mind and emotions) hasn't settled.

How to Create a Restorative Space
When we think of relaxation we often times feel a sense of peace and calm. That is what you want to create in your space. You don't need a whole room dedicated just to yoga to accomplish this, if you do, great, but it is more your intention that is important here. For example, I use my living room. Always have for my yoga practice! I know some would say that is the busiest place in the house, but for me it is the place that has most of my cultivated happy memories, so it feels comfortable. Now, because my living room does have more distractions I have to "set-up" my yoga space.

Creating your space can be done easily and quickly. Dim the lights, close the curtains, put on some night lights or candles, turn off all devices that create noise (yes, that phone too), and put out props in a way that they are easy to get. Oh, if you have animals that tend to need your attention then place them in an area away from you. I have a small wiener dog that loves to lick my face while I practice yoga, so I put her in her crate with a bone and shut the door to that room so she can't hear or see me. The cat, Lola, typically loves Restorative yoga and just curls up next to me. Some may find that distracting, but for me it is comforting. Remember this is your practice, so find the things that help you relax.

Restorative Tips
- Find a time that works for your schedule, or make time once a week in the evening.
- Most students found that they like doing Restorative yoga later in the week, say Thursday, and in the evening to help them feel refreshed for their weekend fun.
- Use music that helps you relax. I have no music for the videos with the idea of helping you create what you enjoy. I prefer no music for this practice, because I can really let all my senses go. But the quiet does bring you more in focus to the mind's chatter, so maybe white noise (fan, running water, etc) would help.
- If you find yourself getting fidgety or your mind overwhelming you then focus on your breath, much like we learned in meditation.
- If you live with others make sure they understand that you need to be left alone in quiet. Or have them join you!
- You will want to keep the temperature a nice comfortable range. I like 74-75 degrees and if I feel cold then I throw a blanket over me. It is nice to practice this in loose pants and long sleeve shirt to help keep warm. If you get cold your body is no longer relaxing, but trying to stay warm instead.

The Postures
I have placed each posture into it's own video so that you can work each one at your pace, or as you get to know the postures you can change the order in which you do them. I have also found that having them in individual videos allows you to do one or two each day, as a mini-vacation, rather than all at once. This may work better for your schedule than once a week, and that is wonderful! I love to do at least one restorative posture each night before bed to help my body relax.

Each posture is held for five minutes in the videos. This is a great place to start if you are new to Restorative yoga. As you get use to the postures and you notice your body wants to hold longer - go for it. You can hold Restorative poses any where from 10-20 minutes, but listen to the body, it knows when it's ready to move on.

Props
- 4 Blankets
- 1 strap
- 2-4 blocks
- eye pillow

How to Set Up the Blanket

Reclining Butterfly
I am starting you with this posture because of its support to the spine. This support creates a stimulation to the nervous system to relax. Most of us when we settle in for the first pose are still wound-up from the day and this helps to really let it go. This posture is also nice in that it stretches the front of the chest giving your lungs the expansion they need from all the sitting we do. The legs open and supported allows the hip joints to release, and as we learned in previous posts, that helps soften the low back.

Wide Legged Fold
This posture helps to softly stretch the hamstrings, while creating a since of surrender with the torso folded forward. This one may need more props than you wish to use. Get over it! Props are here to help your body release, so use them. Also, what I show may not work for you and that is where creativity comes into play. Find a way to get comfortable in your body!

The Snuggle Twist
This pose is a nice soft stretch to the side of the body down into the hip. It also creates a soft massage to the internal organs with your natural breath. If your neck feels okay, then this pose can also create a soft stretch to the neck.

Supported Legs Up
For our inversion I have chosen an alternate to Legs Up the Wall. I will show that at a later time. For today, I wanted to continue with the theme of releasing the low back and this variation is the best I have found.

Next Post
I have gotten a few requests regarding wrists and carpal tunnel. This is a major issue in our society due to the wonders of technology, so we will cover some good stretches, strengtheners and range of motion.

Have Ideas
Please contact me with any requests for areas you wish to explore: email me

A Deeper Connection

After a week of practicing the Pelvis Warm-Up you should be feeling a difference in the low back. Today we are going deeper into the connection of tension and where it may actually be coming from. We so often only focus on the area of tension, but the truth is that the whole body is affected. But let's start off simple.

Traffic Jam
The easiest way to explain tension in the body is through something we all know well: traffic. Think of the body as a system of travel. The muscles and fascia are roads that cross over each other. They may all have different names and go to different regions of the body, but they are very interconnected. For instance, you turn on to a muscle of the low back and slam there is a traffic jam, or for us pain due to tension. We immediately think there must be an accident up ahead, yet the actual accident happened on a completely different street and region know as the shoulder. The streets that cross over the shoulder connect to the ribs and those connect to the pelvis which finally connects to the low back via the hip socket. Sound confusing? It is and that is why it is important to focus on the whole body and not just where the symptoms are located.

Steering Clear
The shoulders and hips are two of the most important joints in our whole body care. When those two areas get jammed, or over used, then all kinds of havoc breaks out. Most neck and low back pain comes from issues in the shoulder and/or hips. If you are one that experiences such pain then I highly recommend the following video to get your joints steering clear again. Many of the techniques that we are using today came from my teacher, Jenny Otto, as well as my colleague and friend, Lisa Long. These two women are the reason I began exploring yoga therapy and deepened my knowledge of the body and it's movement.

Propped Up
Props were not created to be pretty or stuffed in a closet, so please pull them out. Props are designed to help your body expand and engage with better efficiency, and in many cases prevent you from pushing yourself. So, give your body that extra support with props.

For this extended sequence we are using the above props, but if you don't have them then substitute the best you can till you do. For instance, towels for blanket, tie for strap, etc. A great place to buy props is online (Amazon, SunShine Yoga for examples) or Target and Walmart. My personal preference is SunShine Yoga, they have great prices, especially in bulk, so grab some friends to get even better prices.

Video Extended Pelvis Warm-Up
This video is an extension of last week's. Please watch last week's video for the full breakdown of movement. It is also helpful to watch this video first, so you understand the use of props in today's movements.

Just a side note: I am still working on getting the recording correct, so please excuse any breaks in the flow of movement as my screen of the video went blank. I do hope to get all these glitches worked out with the next few videos. Thanks for your patience!

Next Week
Since we started the movement of the shoulders this week, next week we will continue with that focus. The shoulder movements will help to release pinched nerves, tension along upper back, and neck tension.

Have Ideas Please contact me with any requests for areas you wish to explore: email me

Have Yoga - Will Travel

Traveling is inevitable at some point in everyone's life, and so is the aches and stiffness, whether you travel for work or pleasure. No matter the mode of transportation, planes, trains or automobile, the results are the same: low back and neck pain.

How to Avoid Travel Aches in the Body?

As often as I have traveled with a herniated disc and sciatica pain I needed a plan to help my body. The key, I found, is consistency. Like anything in life, if you don't maintain it on a regular basis it will eventually wear out. So, make it easy on yourself and start the day off right and continue that throughout your day.

(Incase you are wondering about the Gnome, he is my travel buddy. His name is Mr. Gnome, nickname Gnomie, and yes, he does yoga too!)

Step Out of Bed on the Right Foot

Well, it doesn't have to be the actual right foot, but just happy feet in general. As we learned the last two weeks, our feet lay the foundation of our body and if they are unhappy then so is the rest of the body. So treat those feet right from the start with a tennis ball. Click here for details.

It's All About the Sides

When our hips get tight and our shoulders up to neck get achy what do you focus on, the hips or the shoulders? Neither! The secret to those two regions, especially when they hurt at the same time, is the sides of the body. When the muscles and fascia along the sides of the torso are stretched gently then the shoulders and hips are no longer being pulled. Imagine there is a rubber band between the shoulders and hips, as it tightens what is happening? The shoulders get pulled down (stooped shoulders anyone?) and the hips get pulled up (low back pain and stiff hips ring a bell?). Try this yummy side body stretch, a favorite of mine!

Side Body Stretch

-Stand with wall on right side of body.

-Step left foot forward one step. Lean right side of body to wall with right foot kicked away from wall like a kickstand.

-Reach right arm up wall. Hip on up is on wall.
-Exhale – starting with arm, slowly peel arm off wall; if comfortable right shoulder; if comfortable right ribcage.

-Hold and breath 5x.
-Repeat on other side.

Get Loose

A great way to get your low back and hips awake and happy is to gently stir things up. First, we start with gentle stretches to the back of the legs and buttocks. Then, we loosen the pelvis, hips and back. I like to start my travels with this and sprinkle it in throughout my traveling.

Straddle Stretch

-Sit with sit-bones right before edge of chair and feet flat to floor hip distance apart.
-Bring feet and knees as wide or wider than chair.
-Inhale lift chest to sky.
-Exhale tilt from pelvis as you bring straight torso forward.
-Only go as far forward as feels comfortable and the back is straight.
-Hold and breath 5x.


Pelvis Stir
From the Straddle Fold feel feet into floor and spine tall.

Slowly begin to move the spine in a circle around the pelvis, as if the pelvis is the peanut butter and the spine is the spoon.

Now, reverse and go the other way.

You can stir as long as it feels good, just make sure to do it the same length on both sides. If there is any pain then try to make smaller circles, or stop all together.

Let's Get Hippy

When our hips are happy and loose then our low back is too! I especially like this next stretch because you can do it any where and no one will even notice you are doing yoga. How cool is that? You're an yogi undercover!

Seated Hip Stretches
-Sit with sit-bones right before edge of chair and feet flat to floor hip distance apart.
-Lift right ankle on left thigh. Flex right foot.
-Use inner thigh to push right knee softly to floor.
-Inhale reach arms to sky. (If you are some where you are unable to reach arms up then it is okay to keep hands on thighs)
-Exhale tilt from pelvis, keep back straight.
-Once you feet resistance in body stop.

-Inhale lift straight torso back over pelvis.
-Repeat movement with breath 3x. On third tilt hold with straight torso.
-Hold and breath 5x.
-Repeat on other side.
 

Playing the Hamstring Tune

When was the last time you got an uber deep hamstring stretch while traveling? Probably never. Forward folds are difficult enough in class let's not add them in public. So, let's look outside of the box and more towards Germany. Well, at least that is what my teacher named it (and no I don't know why). This one isn't as undercover as the hips, but it will assist those hips greatly and can be done any where there is a ledge to hold onto. I prefer a chair though!

Outer Line Stretch - a.k.a. American in Germany


-Stand with chair to  your right.
-Cross right leg over left foot so shins create a cross. Keep feet grounded.
-Reach left arm up to sky and right hand to back of chair.
-Exhale tilt from pelvis forward, keep back straight.
-Hold and breath 5x.
-Bring left hand to waist. Reach down into feet.
-Inhale lift straight back.
-Repeat on other side.

Stay Grounded

Traveling always gets us a little discombobulated, or in yogi terms airy. There are two great ways to stay grounded: water, you can never hydrate enough, and deep breaths. The water helps, but the breath work I have included lets you focus on the back side of the body. Why is that important? When we travel we focus on the future, where we are going. So, we forget about the actual back of our body and tend to lean more forward, thus causing strain to the back of the body.

Back to Back


-Sit in chair with sit-bones near edge of chair and feet firmly planted on floor, hip distance apart.
-Allow sit-bones to sink down as your spine reaches up.
-Take a deep inhale and as you slowly exhale feel all tension releasing from body. Do this a couple of times.
-With eyes  closed, bring your awareness to your nostrils and notice the natural breath rhythm. Feel the air moving in and out. Notice the temperature of each inhale and exhale.

-Now bring your awareness to the back of the body starting from the back of the head and work down to the feet. Once you feel the bottom of your feet see if you can bring the breath into the soles, as if the soles are breathing instead of the lungs (imagination is great here). From there work your way up through the back of the body.

-Allow your mind to softly follow this breath rhythm. Do not try to alter your breath, simply watch and feel the heaviness of the body settling into the backside.
-When thoughts interrupt slowly and gently bring attention back to breath rhythm.  You are doing it right – just relax and watch!

Final Destination

Once you have ended the travels, or taken a break from them, help you body calm down. We tend to forget that our nervous system needs a reboot and that will help us feel refreshed and ready for the next phase of our day. The best time to do this is after you have showered and have nothing else to do but sleep. Take as long as you like with this pose. The longer you relax into it, the deeper the calm you will receive. Yes, you may have a lot of chatter in the mind and that's okay. Let it ramble along, but gently stay with your breath, letting the ramble just bubble else where.

Legs Up

-On back bring from knees to feet onto the seat of the chair. With thigh bones sinking down into hips.
-Rest back on the floor or on a blanket if softness is desired. If head needs a softer surface then place blanket under. Do not tilt head in toward chest, but keep it flat and in line with spine.
-Take a deep inhale and a slow deep exhale.
-Allow the bottom jaw to release and relax from the top.
-Close the eyes and let go of the body and mind.
-Hold for 5-10 minutes.

Happy Travels

Isn't it nicer to travel when you body feels great? I certainly have found that to be true. Not only do I feel better, but I am a much more pleasant person. Now that is a huge plus!