Hey,
Are you ready for a brief little restorative reset?
I'm excited to share it with you.
And you don't need a lot of props.
Do you have two couch pillows?
Because that's what you'll need for this.
So let's get going.
Come on down to the ground.
And you'll take your couch pillows and place them as your little backbending supports.
So this is such a lovely,
Very gentle,
Supported pose.
Of course,
With any yoga,
If any of this doesn't feel good,
You need to modify for you or skip it altogether.
But I love this one because sometimes we think restorative has to be this big cumbersome event and then therefore we don't do it very often.
So instead,
What about taking just a few minutes,
Lie over these couch pillows and see how you feel.
So come on down and what you'll do is you'll be sitting on the floor.
So on the floor and then your couch pillow will just come behind your back.
So it gives you just a little bit of height.
And the second one can come for underneath your head.
So this is a very,
Very minimal backbend should feel OK.
Hopefully,
But if it doesn't find a smaller pillow or simply lie flat with your feet wide and your knees together.
Take your arms into a position that feels comfortable to you.
And make sure that you're feeling really good here.
If you're feeling like something needs adjusting,
Adjust it.
So notice as you're in this position how the rib cage is more open.
And then invite your breath.
To be more dramatic through the ribcage.
Take a smooth inhale that expands The front ribs,
The side ribs,
Even the back ribs.
And as you exhale,
Soften into the support of the pillows beneath you.
Inhale to find the expansive quality of the breath.
And exhale to soften to the support beneath you.
You're welcome to continue with the breath in this way if that feels supportive.
At whatever point you decide is right for you,
You can let go of controlling the breath and just observe.
Scan your body and see is there anywhere else you might be able to release a tiny bit of effort.
Perhaps the jaws clenched.
Or there's tension in the eyes or the cheeks.
As you observe your next exhalation invite the facial features to soften.
Perhaps you'll notice a holding in the shoulders or the neck.
Allow your head to become a little heavier.
Your arms to become a little heavier.
And see if you can release any holding or tension in the shoulders or neck.
Tune in to the inner workings of your body in this restful place.
Are you noticing?
Your pulse.
Are you noticing any shifts as you stay?
As you've carved out this little bit of space for you.
Enjoy just a few more breaths here.
Either observing the normal breath or consciously inviting in an active breath,
Whichever feels better to you.
And then after your next exhalation,
Begin to transition your way out of this pose by first just observing what was the impact.
Of making this time to rest.
Then,
If you're up on the pillows,
You'll slowly roll to one side.
And just remove the pillow from under your back.
So you can go to lie flat for a moment,
Bringing the knees into the chest,
Giving them a little squeeze and rocking.
Just observe.
Ah.
As you feel ready.
Roll to your side.
Keep your head down for a moment,
Savoring this relaxation you've created.
Then extend the top leg as you prepare to come up,
Keeping the head in line with the rest of the spine as you slowly rise back up.
Notice what was it like to make this little bit of space for restoration.
Thank you for joining me and I hope to see you again soon.
