Holiday Restorative Yoga Poses!

1. Salamba Balasana: Supported Child’s Pose

1. Position a bolster (Can you use towels or blanket) flat on an incline (supported by a block in the middle  and a block at the top)

2. Sit with your knees on either side of the low end of the bolster, resting on your heels. If you have tight feet, place a rolled-up blanket under the tops of your feet.

3. Fold forward and rest your entire belly on the bolster, so you can fully relax. Use blankets under your forearms for support. Turn your head to one side, and then after a few minutes, turn your head to the other side.

childs1Stay in the posture for at least 5 minutes total.

4. When you are finished, sit up, move the bolster to the side, and bring your legs out to stretch.

**This pose gently massages the abdominal organs. This can get things moving with your digestion!

2. Viparita Karani: Legs-Up-the-Wall Pose

1. Place a bolster (or blanket) on its flat side several inches from a wall.

2. Sit on the floor facing the wall, with one hip against one bolster end.

3. Lower your shoulders and head to the floor, lying on your side.

4. Then roll onto your back and up onto the bolster, eventually stretching your legs up the wall.

5. Adjust your position by scooting your tailbone toward the wall.

6. Find a comfortable position for your arms, making sure they aren’t touching anything but the floor. Settle into the pose and breathe.

legs up1Hold this pose for at least 5 minutes.

7. To come out, bend your knees, push yourself off the bolster, and roll to your right side before pushing back up to seated.

**This pose is great for reinvigorating tired legs and feet. It has a calming effect on the nervous system, by giving the heart a rest. It is great for staying balanced while traveling because it helps circulate blood after you’ve been sitting.

3. Supta Matsyendrasana: Supine Twist

1. Lie on your back, resting your head with both knees bent.

2. Stretch your arms out for a comfortable opening across chest and shoulders.

3. Anchor your left shoulder on the mat as you let both knees drift to the right. Allow your knees to rest on bolster, blanket or earth. You can nestle a blanket behind your side/back to feel fully supported.

4. Midway through, switch sides.

Hold this pose for 10mins (5 mins on each side)twist1

5. On an exhale, draw your knees back to center and hug in, gently rocking side to side. Place your feet down as wide as the mat and let your knees knock together. Place your hands on your belly. Let your belly rise to meet your hands as you breathe in and hug your belly back toward your spine as you breathe out.

**This twist helps to relieve stress and tension down your sides and midsection of the torso, and it’s great for helping you digest big holiday meals.

4. Salamba Supta Baddha Konasana: Supported Reclining Bound Angle Pose

1. Set up a reclining bolster with your blocks.

2. Sit on the floor and bring your lower back to the low edge of the bolster. Take another bolster and place it horizontally under your knees.

3. Lie back on the bolster.

4. Bring the soles of your feet together and let your knees drop out to the sides. (You can use a strap or blanket around your feet and blocks or blankets under your knees for support.)

5. With your arms straight out in front of you, drape a blanket over you for warmth and support.

Ssupta1tay in this pose for 10 or more minutes.

        6. To come out, free your arms first, then use your hands on the outer knees to bring your legs together. Roll to your right side and come up to sitting.

**This pose should create a sense of calm as it opens up the back, pelvic area, and the hips and stretches your inner thighs.

You should be ready for whatever the holiday season brings you!



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