Pause. Rest. Do Nothing.
Deliberate Rest for self-relaxation.
With Thanksgiving approaching and a dwindling number of days remaining in 2020, I am guessing that there are many out there who are looking forward to a comforting dose of relaxation. For myself, I am looking forward to listening to lots of music over the holidays. There are certain artists and songs that I just must hear, that help bring me home to myself.
Besides music listening during this time of year, I am extra diligent about REST. Sleep is good, too, don’t get me wrong. But what if you can’t sleep or feel not rested upon waking? Or you’re anxious, fired-up, hyper or skipping from one activity to the next- as can happen this time of year?
Conversely, it’s also possible to feel an energy lack from the seasonal changes, consuming richer foods and multi-media. Hello, Netflix binge!
5 Practices to Slow Down & Reset
The following five restorative pose practices can be done any time of day when you feel the need to rest or be rejuvenated. They do not need to be done in any particular order. They do not need to be done in succession. Pick one that interests you and try it. Stay there for 5 to 10 minutes. On a different day, try another one. Find the pose or poses that create a sweet spot in your life.
Doing any one of these poses provides a calming signal to the nervous system to slow down. Regardless of which pose you choose, make sure you are comfortably dressed and feel supported by the props. If you live in a house with a lot of people, let them know you’re going to rest for a few minutes and cannot be disturbed. This is your time.
Corpse Pose with blanket. Lie down on a yoga mat or other soft surface with a heavy blanket draped over legs. Tuck the blanket behind hips, hamstrings and calves. The supine pose and weight over the legs helps to subdue the nervous system. Softly close your eyes. Enjoy your natural breathing.
To finish the pose, slowly bring movement into your hands and feet. Roll over to your right or left side, and gently push yourself up.
2. Corpse Pose with blanket & bolster (or pillow). Fold a blanket long-wise into thirds and place it behind you. Place your pillow or bolster beneath your knees or calves. Lie down so that your sacrum, spine and head are supported by the blanket. Rest your arms comfortably to your sides, palms facing up. Close your eyes and enjoy your natural breathing.
Feel free to add blanket and eye pillow to this pose. Rest for at least 5 minutes. To finish the pose, slowly bring movement into the hands and feet. Gently roll over to your right side and slowly push yourself up.
3. Child’s Pose with bolster and blanket. Sit on your shins with your knees spread a little more than hip distance apart. Place a bolster or large pillow or cushion in front of you. Drape a blanket over your shoulders. Gently fold forward so that the cushion supports your torso. Rest your head to one side for a few minutes and switch to the other side. Breath your natural breath and close your eyes.
Note: An additional blanket can be placed under the shins and feet to support the knees and tops of feet. If you experience knee or hip strain avoid this posture.
4. Constructive Rest Pose. For this pose, roll up a blanket into a log shape and place at end of mat with feet propped up. Heels are touching mat.
Use a strap or belt and a small pillow to create a support for the legs. Place the pillow between the knees and wrap the belt around the outside of both legs and secure it. This prevents the legs from falling open and from the knees from moving towards each other. The knees are in alignment with the hip sockets.
Lie back and drape an eye pillow, scarf or hand towel over eyes.
Hug the arms across the chest, right over left. Enjoy your natural breath. Relax the entire body into the supports of the blanket, pillow, belt and mat. Switch the arms, left over right and hug yourself for a few more minutes.
To come out of the pose, uncross the arms, remove the eye cover and slowly roll over to one side. Gently push yourself up.
5. Legs in a Chair pose. Find any chair, hopefully a sturdy one and cover it with a blanket for extra support and softness. Two standard paperback books serve as the prop for the head. The books add just enough height to maintain curve of cervical spine and chin position with sternum. You may also include an additional blanket or eye covering you have handy.
Place chair at one end of mat, back facing outward. Drape blanket over chair. Sit on mat with hips about 6 inches from edge of chair. Lie back and place books beneath head. Slowly lift legs one at a time into the seat of chair. Rest your arm, palms facing up at your sides.
Breath your natural breath. Feel the support of the props. Do nothing for 5 minutes. To finish, slowly lift the legs from the chair placing feet on the mat, roll to one side and gently push yourself up.
Bonus Pose: Sit in a Chair pose
And last but not least! This pose is good rejuvenating any time, any place. Simply sit in a chair resting your back against support. Feet can be propped up slightly on a pillow or books. Close your eyes and rest your hands in your lap. Breath naturally. Relax your face- eyebrows, eyelids, nose, lips, inner ears. Continue to breath. Enjoy sitting for a few minutes.
Rest with Intention
Know when it’s time to rest. Be deliberate about it. Perhaps treat it like it’s a very important meeting- the super important meeting with yourself! Resting is something that can be cultivated bit by bit, to which can infuse the more hectic moments with peace and ease.
In gratitude, and many blessings.
-Namaste-