practice with kris

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

suptabaddhakonasanaKRIS

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

 

Guided Mindfulness Meditation on the Breath

Here’s a short & simple mindfulness meditation on the breath. It’s a perfect practice for when you’re feeling the need for less speed. It aims to help you move from a high alert red zone to a calmer, more focused state. All you need for this one is your awareness.

 

If you benefited from the practice and would like to download the audio version to your device to conveniently carry with you wherever and whenever you need it most, head over to my (re)store and download it now.

 

As always, thanks for practicing with me! xo, Kris

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