relaxation

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

 

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. 

 

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. 

Restorative Yoga – Legs up the Wall Pose

Studies show a slew of really positive stuff happens when you rest in a relaxed, awakened state.   The practice I’d like to offer you to gain some of those benefits is a classic Restorative Yoga pose paired with a guided relaxation.  Considered the king of Restorative Yoga poses, Legs up the Wall pose, or Viparita Karani as it is called in Sanskrit, provides tremendous relief to tired legs.  Additional benefits of this passive inversion include giving a much-needed break to the heart since it doesn’t need to work against gravity to pump blood through the legs, it also helps to cleanse the body of stagnated blood, promoting fresh, oxygenated blood into the legs, and it is extremely effective in releasing tension and inducing a sense of calm.

 

Legs up the wall is done with the support of a wall usually, though sometimes additional props are used to offer more support.   More support means that you are able to let go and relax into the pose, which is what Restorative Yoga is all about.   Once you feel supported and able to fully relax, then you simply rely on gravity, patience and time to receive the pose rather than using force to feel the stretch.  In fact, you don’t really want to feel much of a stretch at all.  So those of you with tighter hamstrings will want to come away from the wall.  Not sure what the heck to do but want to get zapped with a slew of positive stuff?  Don’t worry, chicken curry — here’s a video to show you how to set yourself up.

 

Finally, feel free to pair legs up the wall pose with the audio recording of me guiding you into a deeper state of relaxation.

 

sidenote:  If you’re pregnant, have high blood pressure or serious eye conditions, like glaucoma, or have neck or back problems it’s best to sit this pose out and opt to practice the guided relaxation in the basic relaxation pose, aka Corpse pose or Savasana, and for mamas-to-be, rest on your side not your back.  Always feel free to reach out with questions.

 

kindly,

kris

 

Release the upper back! A gentle & relaxing mindful movement practice

If you live in Chicago, or anywhere that is experiencing really intense winter, you are feeling it.   Probably in your upper back.   I can feel it, and I can see the effects of Chiberia in a lot of my students.   I call this “Winter Rounding.”  As you round the shoulders forward to shield yourself from the cold you start to hold a lot of tension in the upper back, shoulders and neck.   For goodness sake, let’s get straight!  That’s why this week’s mindful movement video practice is called, “Release the Upper Back!”

 

This is a short, simple and gentle gem that I hope you find useful.   I recommend trying it out when you get home from work as a transition from the day’s hustle to ease into a more relaxed place.  This practice is also helpful to combat the same tension that forms in the upper back from long hours in front of a computer.   Whatever the need may be, give it a go and then you’ll know.   As always, if you benefit from the practice it’s yours.

 

Enjoy!

Kris