Reclining Bound Angle Pose

You will need two firm blankets, four foam blocks, or extra blankets (or pillows) for this pose.

1. Take two folded blankets and stagger them so one is on top of the other, and the top blanket is pulled about two inches back. At the other end, fold the top blanket under to make a pillow. Have your foam blocks or pillows beside you within arms reach.

2. Lay on your back with the base of the spine touching the bottom blanket. Let your shoulders roll under and open the front of the chest.

3. Bring the soles of your feet together and move your heels close to the body. Place the blocks or pillows under your thighs close to the hip joint. Move your tailbone down towards your heels.  Let the arms rest out to your sides and open the chest.

4. Stay here for about 3 minutes or longer (if you are very relaxed and comfortable).

Benefits: Opens hips, increases circulation to pelvis, aids in reliving menstrual cramps, strengthens the parasympathetic nervous system, increased relaxation, increases oxygenation of blood, improved mental clarity, uplifting mood

Restorative Yoga

Restorative yoga can also be called “RESTing yoga.” Restorative yoga poses are well-known for targeting the nervous system, inducing a relaxation response. When the body is in a deep state of rest there is a perfect opportunity to enter a deep inner space of rest. When we can learn to truly rest in a yoga pose and enjoy the inner peacefulness that results, we can also learn to take that deep resting off the mat and into day-to-day life.

Since these poses are all very gentle, and held for long periods, almost anyone can do them. Restorative poses should feel very natural and take little-to-no effort, with little-to-no stretch. The protocol is to have your props set up so that the pose meets your body instead of your body having to meet the pose (and possibly cause strain or stress). The philosophy behind restorative yoga is to sink into the poses so there is little-to-no effort exerted to be there. Then the body can open and relax more freely into the supports (props). Because of the deep level of relaxation in restorative yoga the muscles are able to lengthen more completely, in a way that is gentle and non-threatening. Restorative yoga also affects the fluids in the body, especially when a pose is held for long enough periods of time (3-5 min per pose). The blood, lymph and other fluids, pool around the organs, glands, and tissues. This results in the effected organs, glands, and tissues being bathed in fresh oxygen, promoting healing, rejuvenation, and more efficient functioning.

Standing Bliss Yoga

1. Stand with your feet about shoulder width apart and your arms stretched out to your sides. Take a moment to stretch your arms apart. Lift and open your chest. Breathe deeply.

2. Continue with your visualization of the incense smoke rising and inwardly honoring the deep wisdom and intelligence inherent within the body.

3. Allow the movement to begin happening again from the inside out.

4. Moving mindfully, begin to slowly swing the body from side-to-side. Start to slowly and lightly twist the body in one direction, being mindful of your range of movement.

5. When you are comfortable with the twisting movement, loosen your arms slightly and start to speed up the side-to-side swinging.

6. Engage your abdominal muscles as you speed up the twisting to prevent any strain on the lower back. You can also lift the heel as you twist to protect the knee from twisting.

7. Start to reach the arms up as you swing and twist the arms and torso. Intuitively reach the arms higher or lower, moving the arms up and down as you swing them from side-to-side.

8. Bend your knees and hang forward into a gentle standing forward bend. Hang here for as long as you are comfortable breathing evenly.

9. Slowly curl up to standing, drawing in your abdominal muscles as you go.

10. Stand in position #1, repeat steps as many times as you would like.

Benefits: Opens hips, releases lower back tension, strengthens the parasympathetic nervous system, relaxation and stress reduction. Increases body awareness.

If you enjoyed this article and would like to find out more about the writings of Christine click here.

© written and modeled by Christine Wushke, Photo’s by Dianne Wushke

Moving Mindfully

Mindful movement is a key aspect to a good yoga practice. A really advanced yogi is very, very aware. (But not necessarily very flexible.) Teaching yourself mindful movement will pay off in the long run because you will learn how to hone in on specific areas of the body and know exactly what is being stretched, opened or toned. This is very important to prevent injuries from occurring. It also strengthens your relationship with your body. As you become more in tune with your body you also become more in tune with the world around you.

 Mindful movement also encourages a deepening of your meditation practice. When moving mindfully you become aware of each millisecond of your yoga practice, and each millimetre of your body’s adjustments in the yoga poses. Try the experiment below to see how mindfully you move:

1. Raise your arms over your head.

2. When you get your arm to the top, stop.

3. Notice if you feel any pull, stretch or strain.

4. Notice how far you lifted the arm.

5. Lower your arm.

6. Raise your arm again, but this time very, very slowly. As you are moving, pay attention to the exact moment that you begin to feel a stretch in your arm.

The point of this exercise is to discover our default program of movement.  Often our default program is to move quickly with little awareness, and notice the feeling after we have moved. Moving mindfully means to feel as you go‑-moving slowly and with complete awareness. The benefit of moving mindfully in your yoga practice is to become more and more aware of your unique range of movement on a given day. Knowing your range of movement will prevent injuries, slow you down, and let you deepen your relationship with your body. Your yoga practice should be a way to give nourishment, care and attention to your body in a respectful and loving way.

 © written and modeled by Christine Wushke, Photo’s by Dianne Wushke.

Seated Side Bending Pose For Pregnancy

*These instructions are intended for one who is already attending a pre-natal class under the supervision of a qualified instructor. It is not advised to start an online pre-natal course unless recommended by a health professional, and done in conjunction with the supervision of a qualified yoga instructor.

1. Sit in a comfortable cross legged position. Close your eyes and draw your awareness inward. Practice breathing into your belly, drawing nourishment into each breath. Take time to also connect to your baby, sending the baby feelings of warmth and comfort. Intend that this be a sacred time with your body, as well as your baby, take a few moments to sit quietly, enjoying your breath.

2. Bring your left arm up allowing it to follow the natural line of your body. Moving mindfully bend sideways to the left, stopping as soon as you feel a stretch in your side ribs and waist.

3. Hold and breathe, drawing nourishment into your body with each breath. Continue Breathing evenly until you feel the stretch diminish.

3. Repeat steps 2 and 3 on the right side

 Benefits: Increases mobility in the intercostal muscles of the rib cage. increases oxygen levels in the blood, boosting energy levels. Increases flexibility in the back and waist.

If you enjoyed this article and would like to know more about the teachings of Christine visit her yoga blog at www.innerlightyoga.blogspot.com

© Written by Christine Wushke, modelled by Jayme Crawford, photos by Dianne Wushke.

Forward Hero Pose For Pregnancy

This is a wonderful pose to assist with relieving back pain or pressure. It is most comfortable in the first and second trimesters, but is also very beneficial when done in the third trimester, as well during labour. This is a very helpful pose for back labour. 

* Never compress the or twist the abdomen during your prenatal practice. 

** It is very essential to use props properly for prenatal yoga. The props are used to create space for the abdomen, as well as to support the body and make the pose easy and gentle. Use as many blankets as you need to ensure complete comfort and ease in this pose, as well as to ensure there is more than enough room for the abdomen.

You will need three or more blankets or pillows for this pose. 

1. Take three or more blankets or pillows and stack them in front of you in a pile. Stager the blankets about two inches apart so that they make ‘steps’.

2. Kneel in front of the blankets so that you are sitting on your heels, and your knees are about shoulder width apart. 

3. Bring the pile of blankets in between your legs, so that the bottom blanket is in line with your inner thighs. 

4. Start to slowly bend forward ensuring that the pile of blankets has made a hole for your abdomen. (Adjust the pile of blankets as needed before continuing.)

5. Bring your chest down onto the pile of blankets, turn your head to the side, and let your arms rest on the floor. Check that there is no pressure or compression to your abdomen area. (If there is, come up, readjust your blankets, and fold forward again.)

6. Allow your body to sink down into the pose, breathe evenly and smoothly for about 2 to 5 minutes.

 7. As you rest in the pose take a moment to connect with your child, breathe as if you are breathing nourishment and life force into your abdomen. Visualize warmth and light embracing and nurturing your child. Let your whole body receive this nourishment, and allow yourself to completely and totally rest.

Benefits: Aids in reducing leg and ankle swelling during third trimester. Eases back tension and discomfort, especially during back labour. Strengthens parasympathetic nervous system, increases relaxation, and improves quality of sleep. Increases mental clarity, reduces stress, and aids in reducing anxiety.

 If you enjoyed this article and would like to know more about the teachings of Christine visit her yoga blog at www.innerlightyoga.blogspot.com

 © Written by Christine Wushke, modelled by Jayme Crawford, photos by Dianne Wushke.

Double Leg Reclining Twist Pose

This pose is excellent for relieving upper back stress and tension. Because of the gentleness of the pose it is also wonderful for relieving symptoms of stress and anxiety. It also assists in the detoxification of the internal organs.

This pose can be done by most people of all fitness levels, and ages. It is not recommended to do this pose if you have just finished a meal, or if you are pregnant. Use caution if you have degenerated disks, or arthritis in the spine or hips.

1. Lie on your back and hug your knees to your chest. Place a block, or pillow between your legs. Take your legs all the way over to your right side.

2. Twist your upper back lightly, and move your left arm toward the floor. If your arm does not reach the floor, place a folded blanket or
pillow under your left arm.

3. Shift your hips so that you are moving towards the front of the right hip. Shift your upper back so that you are moving both shoulder blades toward the floor.

4. Turn your head and look over your left shoulder. Let the neck relax, close your eyes and rest comfortably. If your neck feels strained, then look up at the ceiling.

5. Take a deep breath, and imagine that your spine is lengthening. Take a long slow exhale, and twist a little more deeply. Breathe evenly, and imagine that a deep nourishment from the breath, is moving into all the back muscles, as well as the internal organs. Hold for about 1 min, or until you feel intuitively ready

6. Bring the knees back to the center, and breathe evenly for a while, feeling the nourishment of the pose.

7. Repeat on the other side when you are ready.

Benefits: Increases flexibility to the spine, and back muscles. Opens the shoulders, chest, and hips, mobilizes the pelvis and sacrum, strengthens the parasympathetic nervous system, releases stress and emotional tension. Detoxifies internal organs. Improves bowel function.

Eagle Pose Part Two and Three

This pose is a continuation from the Eagle Pose part one.

1. Part Two Legs Only: Stand with the feet a comfortable distance apart, and bend the knees slightly.

2. Bring the left leg over the right, and place your toes down on the outside of the right foot.

3. Balancing on your right foot, bring your toes around further (if you can) hooking them behind your calf.

4. Practice this once on both legs before moving to part three.

   

5. Part Three; begin with bringing the legs into part two of eagle pose. Start with bringing your right leg over the left.

6. Bring arms into part one of eagle pose. Start with bringing your left arm over your right.

7. Reverse the legs and the arms, and repeat as many times as you wish.

Benefits: Relieves upper back and shoulder tension. Increases flexibility in the shoulders upper back and arms, preventing upper back and shoulder stiffness. Tones hips and legs, increases mobility in hips and lower back. Strengthens and stretches the ankles and calves. Stretches the thighs, hips, shoulders,and upper back. Improves concentration and sense of balance. Improves circulation in the chest, benefiting the heart and lungs.

If you enjoyed this article and would like to know more about the teachings of Christine visit her yoga blog at www.innerlightyoga.blogspot.com
© written and modeled by Christine Wushke, Photo’s by Dianne Wushke.

Eagle Pose Part One

Part one of eagle pose is the upper body. The upper body portion of the pose is excellent for reliving upper back and shoulder tension. It is a very simple stretch and can be preformed anywhere, an excellent idea is to perform this stretch right at your desk to counter the effects of sitting for long periods of time accumulating upper back stiffness.

1. Stand with the feet a comfortable distance apart. (Part one of eagle pose can also be done in a comfortable seated position of your choice.)

 2. Brings your arms out in front of you with the elbows bent at ninety degree angles.

 

 

 

 

 

 

 

 

 

3. Cross your left arm over your right, bring your left arm over to the left as far as you can comfortably.

 4. Bring the backs of the palms toward each other.

 5. Move your right hand to the right, and the left hand to the left so that the palms are now facing each other. Press the palms of the hands together (as much as is possible for you).

 6. Pull your elbows away from your chest, widening your collar bones as you do so. 

 7. Hold the position until the stretch diminishes, breathing evenly and smoothly.

 8. Practice this once to each side before continuing on to part two.

Benefits: Improves circulation in the chest, benefiting the heart and lungs. Relieves upper back and shoulder tension. Increases flexibility in the shoulders upper back and arms, preventing upper back and shoulder stiffness. 

 If you enjoyed this article and would like to know more about the teachings of Christine visit her yoga blog at www.innerlightyoga.blogspot.com

© written and modeled by Christine Wushke, Photo’s by Dianne Wushke.

Reclining Bound Angle Pose For Pregnancy

This pose is wonderful for opening up the pelvis in preparation for labour and delivery. It is also a great pose for opening the heart, and improving circulation to the heart and lungs. The open heart aspect of the pose can also be used as a special time to connect to your baby. This pose is not recommended if your pregnancy is high risk, or if you are new to yoga.

You will need 5 blankets or pillows for this pose.

1. Take three folded blankets, and stagger them, in three steps, so they are graduated. (The idea is to be reclining back, and not lying flat on your back.)  Fold the top blanket under at the other end, to make a pillow.

2. Place two more blankets or pillows, on either side of your folded blanket pile.

3. Sit in front of your staggered blankets and lie down on the blankets. Take a moment to lengthen your lower back and make sure you are comfortable before going any further.

4. Bring the soles of your feet together and slide your heels close to your body. Use the additional pillows or blankets to support your legs. Use as many blankets as needed so it feels like a very gentle opening, and not an intense stretch.

5. Let your chest open and soften your breathing. Focus for a few moments on feeling the nourishment in your breath.

* Check that you are feeling very comfortable, if at any point you feel dizzy or uncomfortable, roll onto your side and rest.

6. Place one hand on your heart, and one hand on your belly. Take a few moments to relax and connect to your sacred heart space, or a feeling on unconditional love. As you continue to connect to the nourishment in the breath, and the feeling in the heart space, take your attention now to your baby. Feel or intend that the love and nourishment wrap  your baby like an embrace. Let your intuition guide you. When you feel complete with the pose, roll onto your side and rest for a few moments before sitting up.

Benefits: Strengthens parasympathetic nervous system, increases relaxation, and improves quality of sleep. Increases mental clarity, reduces stress, and aids in reducing anxiety. opens hips, increases circulation to pelvis, aids in pre and early labour.

If you enjoyed this article and would like to know more about the teachings of Christine visit her yoga blog at www.innerlightyoga.blogspot.com

© written and modeled by Christine Wushke, Photo’s by Dianne Wushke.

Next Page »