relaxation

Ease into the Holidays with this Simple Supported Posture – Reclined Bound Angle

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Reclined bound angle pose is a pretty cushy set up, especially with the addition of props. This is a must-do practice for me heading into winter.  It’s beneficial to respiration, restful as can be, and helps keep spirits up.  As always, give it a go and then see for yourself if and how you benefit.

 

Here’s one variation of the pose with several ways to use props for greater comfort and ease. You can practice for as little as a couple minutes to as long as a half an hour, depending on how much time you have and what your personal needs for relaxation are at that particular time.

  

Props: 2 eggs (or rolled towels/blankets) / several blankets and a wall space

 

propsneeded

 

  • Fold a blanket in half to make a rectangle about the width of your torso and place it on the floor, a few feet perpendicular to a wall.
  • Place a second blanket on top of the first blanket, on the end of the blanket farthest from the wall.
  • Sit facing the wall, with your knees bent and your hips slightly in front of the blanket.
  • Lay back on the blankets so the chest is lifted and the back body is supported.
  • Use the second blanket to lift the head so the forehead is slightly higher than the chin.
  • Spread the thighs apart and bring your heels and soles of the feet together, toes can touch the wall to help keep feet together.
  • Let the knees relax out to the side and down toward the floor.  You can experiment with the distance between the feet and buttocks.
  • Place a folded blanket or egg under each thigh so there is no strain or pulling in the groin.
  • Inhale the arms over the head and stretch the abdominals without over bowing the low back/lumbar spine
  • Exhale relax the arms about 45 degree angle from the shoulder with the palms face up.
  • Press into the backs of the hands to lift and open center of the chest, gently draw the tops of the shoulder blades down, in toward the heart and then spread them forward and apart. The key is to keep the center of the chest lifted.
  • The body temperature decreases when you relax so be sure to cover the body with a blanket to stay warm.
  • Add an eye pillow, and a personal favorite for the winter months is to place blankets under the wrists and then fold them over the palm to create mittens for the hands.
  • Practice a few rounds of diaphragmatic / restorative breaths.  Then gently meditate on the natural breath. Download a guided meditation you can practice while resting in this posture.  Here’s one I’ve created as a free gift.  Anytime you notice the mind reviewing lists of gifts or other holiday to-do’s, simply return to sipping on the breath and enjoying the ease that is possible this season.
  • You can set a timer and be here for as long as you have, up to 20-30 minutes.

 

mittens eye pillow

As always, feel free to reach out with questions or comments, and enjoy!

xo, Kris Moon

 

A short practice to relax the body & refocus the mind

A short & simple yoga break, perfect for when you need to get out of your head and into your body. Feel free to use this mindful practice to prepare for seated meditation, release general tension or to refocus a scattered brain. A couple blankets and/or large towels may be useful.

 

Enjoy, Kris

Yoga for Stress Relief – A Mindful and Calming Video Practice

Yoga for Stress – a ‘yoga break’ to get you away from your work and into your body. Think more ease, less strain, mindful movements and conscious breathing. The sequence and techniques will help you move from the ‘flight or fight’ high alert sympathetic nervous system to the calmer ‘rest and digest’ parasympathetic nervous system.  This particular ‘yoga break’ is perfect for transitioning from your work day into a relaxing evening at home.

 

Give it a go and then you’ll know – if you benefit from the practice it’s yours.  Feel free to leave comments or ask questions.  I love hearing from you!  Thanks for practicing with me.  xo, Kris

Yoga for a Good Night – A Lovely Practice to Help You Sleep Well

Yoga-for-Good-Night-ThumbnailAt the request of two very special students, I have created “Yoga for a Good Night”, a video practice intended to help you sleep well.   Together we’ll slip into a state of non-doing, learning ways to calm and quiet the mind.  The practice will end with a guided relaxation intended to lull your nervous system into a state of rest.  This is my first try at a longer video practice that is available as a digital download for purchase, and I’m pretty stoked about it.

 

So if you need help with your zzz’s, please visit my shop to purchase the practice.  And if the price is too steep, I’ve got you.  Try listening to this free guided meditation in your favorite relaxation position, like Vipariti Karani or Legs-up-the-Wall – no idea what that means, learn here.

 

For my Chicago folks, I’m also leading a special 90-minute workshop called Yoga for Insomnia: Improve the Quality and Quantity of your Sleep on Sunday, December 21st.  Give yourself the gift of sleep.  It’s kind of a necessity.  Head here for more details and to sign-up.

 

As always, feel free to reach out with any questions or feedback.  I love hearing from you!

 

With love,

Kris Moon

Yoga for Insomnia Chicago Workshop – Learn How to Sleep Better

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Join me for a special 90-minute Yoga for Insomnia workshop.
 
Do you struggle with falling asleep?  Do you wake up in the middle of the night and are unable to fall back asleep?  You are not alone.  About 60 million Americans a year experience insomnia frequently or for extended periods of time.  A study at Harvard Medical School found that Yoga improved sleep quantity and quality.  If you are someone who could benefit from improved sleep quantity and quality, please consider joining me for this special workshop.

 

We will discuss the root causes of insomnia and how to address them through Yoga principles and practices.  You will have time to personally explore what you learn and create a bedtime Yoga practice that addresses your individual needs.  You will also take home:
  • A set sequence of asana (yoga postures) for insomnia.
  • Breathing techniques that quiet the mind and calm the nervous system.  
  • Lifestyle choices that support sleep. 
  • Inspiration and encouragement.
No experience necessary.  $45 Guests // $30 Health Club Members & Residents 

Please register with Caroline Rawlings at crawlings@trumphotels.com // Make a Self-care Sunday out of it. Access to The Spa at Trump amenities, including sauna, steam room, relaxation lounge and heated pool are included with registration. 

Current Retreat & Workshop Offerings

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Make the most of your Asheville vacation rental with in-home yoga, meditation and relaxation instruction.  Choose from one of the packages below or customize your own personal mini-retreat.   

 

Deep R&R:  Rest deeply and relax completely with a practice that combines restorative yoga and guided meditation.  Props are used to support yoga postures.

 

Stress Reduction: Practice mindful yoga and learn breathing and meditation techniques rooted in Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction program.

 

Detox & Unwind:  Practice warming, slow flow yoga, including postures that flex, extend, invert and revolve the spine combined with specific breathing techniques and guided meditation.

 

Sunrise Practice:  Enjoy a gentle, awakening morning yoga practice with energizing and focusing breath work and mindfulness meditation.

 

Pricing:

– Single sessions start at $100 and discounts are available for multiple sessions

– Price based on a 60-75 minute session for up to 2 people

– All sessions are tailored to accommodate beginning and continuing practitioners.

 

Please send me an email or give me a call at 708-658- GROW (4769) with questions and to schedule your customized personal mini-retreat.

 

I sure hope you enjoy your stay in or near Asheville.  I would be happy to be part of your experience.

 

To learn what others say about their experiences with me, read reviews here

 

Peace to you,
Kris Moon

June Restorative Class

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Join me for a Gentle Restorative Class at Trump Chicago on Sunday, June 22nd.

 

In this 90-minute class, we’ll blend rhythmic, slow movements with mindful breathing, followed by supported restorative work and guided meditation. Supportive props and aromatherapy will create the perfect environment to release stored tension and rest deeply.  You’ll also take home breathing and meditation techniques to stay cool and calm this summer.

 

$20 Health Club Members // $30 Trump Tower Residents & *Practice with Kris* Guests 

 

Please register with Caroline Rawlings at crawlings@trumphotels.com // Make a Self-care Sunday out of it. Access to The Spa at Trump amenities, including sauna, steam room, relaxation lounge and heated pool are included with registration. 

 

May Gentle Restorative Class

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Join me for a Gentle Restorative Class at Trump Chicago on Sunday, May 18th.

 

In this 90-minute class, we’ll blend rhythmic, slow movements with mindful breathing, followed by supported restorative work and guided meditation. Supportive props and aromatherapy will create the perfect environment to rest and renew.  You’ll also learn and practice the art of mindfulness meditation, or simply being where your feet are.

 

$20 Health Club Members // $30 Trump Tower Residents & *Practice with Kris* Guests 

 

Please register with Caroline Rawlings at crawlings@trumphotels.com // Make a Self-care Sunday out of it. Access to The Spa at Trump amenities, including sauna, steam room, relaxation lounge and heated pool are included with registration. 

April Workshop: Yoga, Meditation & Deep Relaxation

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Join me for my next special class at Trump Chicago!

 

April is Stress Awareness Month and, depending on where you live, when we begin to see real signs of Spring.  Let’s practice de-toxing Yoga postures, learn simple meditation techniques and experience deep relaxation together. We’ll cleanse the body, clear the mind and make space for new things this Spring!

 

$20 Health Club Members // $30 Trump Tower Residents & *Practice with Kris* Guests 

 

Please register with Caroline Rawlings at crawlings@trumphotels.com // Make a Self-care Sunday out of it. Access to The Spa at Trump amenities, including sauna, steam room, relaxation lounge and heated pool are included with registration. 

Relaxing the Body – A Guided Audio Practice for Deep Rest

Por fin!  Finally my friends, it is here.  I have been asked by many of you over the past couple of years to record the guided relaxation I use to end my classes.  A couple of you know exactly who you are. Hopefully others will be thankful for your persistence 😉

 

One of my first teachers, a 73-year old Indian man, Narayanan, used the technique of Yoga Nidra, or yogic sleep, to help us completely let go.  He almost always wore a big, bright grin across his face and carried light in his eyes.  But toward the end of every class, the white of his teeth would be swallowed by serious lips.  He would gently shake his head and say, “OK relaxing time now.”  The vibrations of his voice would zap us  into deep states of relaxation.  Such a simple and effective way to let go of physical, mental and emotional tension, I knew it would become a staple of my practice.   It really is one of my most favorite practices to share.

 

You can pair the guided relaxation audio with a relaxing pose of your choice whenever you need to counter stress or exhaustion.  Feel free to practice some mindful movement first, especially if you’re feeling like you need to get some of the ants out of your pants before you settle into stillness.

 

You may find it’s helps prepare you for meditation, and can consider using it if you have trouble falling asleep or don’t really experience quality sleep.  However and whenever you decide to practice is up to you.  Just remember to give it a go so you’ll know.  If you benefit from the practice, it’s yours.

 

kindly,

kris

 

How to do the practice:

 

1. Set yourself up in your most comfy relaxation pose.  Corpse pose, Savasana in Sanskrit, is a good one.  You can modify it by resting the backs of the knees on a bolster, folded blankets or a rolled up yoga mat, especially if you have any lower back pain.  You can also take Legs up the Wall pose, or Viparita Karani.  (not sure what that means, here’s a video and post that will tell you what you need to know).

 

2.  You can cover yourself with a blanket or wear comfy, warm clothes.  Light candles or rub lavender essential oil on your temples and neck.   Do what you need to do to help you relax.   

 

3.  Press play and follow my words inside.

 

You can also listen to it on SoundCloud.