Welcome to this short restorative yoga for anyone who's really busy and just needs a quick reset.
Find a comfortable seat and allow your eyes to close.
Take a moment to arrive here.
Feeling the weight of your body.
And the rhythm of your breath.
There's nothing else you need to do right now and nowhere else you need to be.
In this practice,
We're going to use props to hold you completely.
So you can soften fully into each shape.
We'll spend time in three poses before resting with legs up the wall.
As you sit and breathe.
Let your nervous system know it's safe.
To settle.
Go ahead and grab whatever props you have around you,
A couple pillows,
Some blankets,
Maybe a night pillow.
Our first pose is supported child's pose.
Supported Child's Pose activates our rest and digest.
It helps create a sense of safety.
And helps our hips release as well.
To begin,
Lay your pillow or bolster longways on the mat.
You'll kneel at one short end,
With your knees as wide as the bolster,
With your big toes touching.
And then walk the bolster in between the thighs.
And drape your torso and chest fully over it.
You can stack your forearms or let your arms fall by your sides.
Rest one cheek on a folded blanket at the top of the bolster.
And I'll cue you to switch sides halfway.
And drape yourself fully over the bolster.
Letting it receive the full weight of your torso.
Keep your knees wide and let your hips settle back.
Gently encourage the sacrum back towards the heels.
With a flat palm press if the hips are lifted.
If your knees are unhappy,
You can tuck a rolled blanket into the back of the knee crease.
Let the bolster support you and do the work.
There's no effort needed here.
As you settle in and continue to breathe slowly and deeply.
Feel your belly soften with each exhale.
Let your jaw unclench.
And let your eyes soften.
You're halfway.
Now slowly roll your head to the opposite cheek.
Noticing any difference on the two sides without trying to fix it.
Begin to notice your breath slowing.
Each exhale getting a little longer.
You don't need to do anything else right now.
One more inhale and slowly exhale.
Very slowly come up from Child's Pose,
Pushing away from the mat.
Supported fish pose.
Again,
You'll need your bolster or a pillow.
And possibly a folded blanket for underneath your head.
You may also want a second blanket to cover your body if you get cool.
Adjust the bolster or pillow to be behind you now.
And gently lower your back onto it.
Letting your shoulder blades receive the support this time.
Adjust the bolster or pillow so it is in the mid-back.
Just under your shoulder blades.
And not under the lumbar spine,
Which may feel uncomfortable.
Supported fish pose is a great heart and chest opener.
And it's a good counterpose for the forward fold we just did.
Use a folded blanket under your head.
So the throat and neck don't strain.
Your arms can rest in a T shape with the palms up.
Or along the sides.
Your legs can be straight.
Maybe your knees are bent.
Or maybe it feels good to bring the soles of your feet together for a reclined butterfly.
Let your chin slightly touch the floor.
And adjust your head support if needed.
Cover yourself with a blanket if your body feels cool.
You don't need to hold yourself up at all.
Feel your chest rise and fall with each breath.
The sternum gently lifting on the inhale.
If any tension visits the low back.
Bend your knees and plant your feet.
There's no perfect shape here.
Only the shape that lets you rest most deeply.
Breath by breath.
Allow the front of the body to soften.
And open.
Take one last deep inhale.
And let it all go.
We move now to the deepest nervous system reset for your body.
Legs up the wall.
So move your bat to the wall.
Sit sideways with your hip close to the wall.
Then swing your legs up as you lower your torso to the floor.
Scoot the hips as close to the wall as comfortable.
You may want to add a folded blanket under the sacrum and hips.
This creates a gentle supported inversion.
Take your time getting set up.
There's no rush here.
Place an eye pillow over the eyes.
Let the legs and feet feel heavy.
The wall is doing the work.
This shape asks nothing of you.
The floor holds your spine.
The wall holds your legs.
All you need to do is breathe.
Notice the gentle reversal of gravity on your legs and feet.
Fluid moving.
Circulation easy.
Let your breath become so quiet you can barely hear it.
Your body temperature.
Your heart rate.
And the thinking mind all beginning to settle.
Like sediment drifting to the bottom of still water.
Begin to deepen your breath.
Let your awareness return slowly to the room.
Any sounds.
The temperature.
The weight of your body.
Bend your knees and let your feet slide down the wall.
Roll to your right side.
Drawing your knees in.
And rest here.
Just breathing for as long as you need.
When you're ready.
Press yourself up to a seated position.
Sit quietly and notice what has shifted.
The body has done its work simply by being still.
Bring your poems together at your heart.
This practice is complete.
Namaste.
