restorative yoga

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

 

September Restorative

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Join me for a 2-hour Restorative Yoga Class at Trump Chicago on Sunday, September 14th.

 

Summer can leave us feeling drained and sometimes feeling like we need a vacation from our summer vacation.  If that sounds familiar, then please consider taking time out to take care of yourself so that you don’t get burnt out.  And if you’re already burnt out, then just say yes already.

 

In this 2-hour class, we will blend a slow flow Asana practice with mindful breathing, and combine gentle and supported postures with guided meditation. Aromatherapy and candle light will be used to set the tone for a calming restorative experience.  Not only will you leave feeling rested, we will practice ways to:
  • Calm the nervous system and quiet the mind. 
  • Melt away stored tension and restore wholeness and balance.  
  • Decrease stress and feelings of anxiety. 
  • Increase feelings of inner peace and wellbeing.
No experience necessary.  Just come in comfortable clothing, ready to recharge.
$30 Health Club Members // $40 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. 

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. 

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