SLOW DOWN AND SOOTHE HOLIDAY STRESS

A 20 minute restorative sequence to slow down and soothe holiday stress

In a world that places a lot of importance and value on busy-ness, slowing down and being still is extremely beneficial. 

Supported Child's Pose 

Sit on your heels with your knees a little wider than your hips.  Your shins should be flat on the mat with the soles of your feet facing up towards the ceiling.  Place a bolster, pillow or rolled blanket lengthwise between your thighs.  Fold forward and rest your belly on the bolster so you can fully relax.   Allow your shoulders and arms to relax. Turn your head to one side, close your eyes and focus on your breath.  Halfway through the pose , turn your head to the other side so your neck receives an even stretch.  

This pose is like a quiet refuge.  Protective in nature this forward bending posture shields the vital energy centres of the body and helps to soothe frazzled nerves. Stay for 5 minutes.  When finished sit up and extend your legs out to give them a good stretch.

Self Massage for the Neck

Lie down on your back, knees can be bent with feet on the floor.  Take a block and place it under your occipital ridge on the back of your head.  (The occipital ridge is the bump on the back of your head - the bone at the base of your skull where basically your spine and head connect).  Tilt your chin downwards towards the chest and you may wish to start to gently and slowly rotate your head from left to right.  Feel free to linger longer in any areas that feel tender or more interesting.  Continue to massage and traction these tissues as long as you like.  When finished lift your head and slide your block off to the side and rest your skull back on to the floor.

Most of us tend to spend a lot of time looking at our computer screens or phones and we end up holding a lot of tension in our necks.  Incorporating myofascial release techniques into your repertoire can help create suppleness in muscles that are constantly being worked.

Viparita Karani/Legs up the wall Pose

This pose is typically performed at the wall so you can rest your legs vertically on some support.  Before even coming in to the pose determine two things about your support - the height and distance from the wall.   Start with your bolster or blanket about 6 inches away from the wall.  To come into the pose, sit sideways on the end of your support, swing your legs up onto the wall and your shoulders and head lightly down onto the floor.  Experiment with the position of your support until you find the right placement that works for your body.   Once settled and comfortable, feel the hips sink into the bolster and just observe your muscles softening and releasing into the support underneath you.  Feel the weight of your leg bones descending into the cradle of your hip sockets.  Imagine your tension melting and drifting out of your body with every exhale.  This pose helps to relieve tired or cramped legs and feet, gently stretches the back of the legs and back of the neck and has a calming effect on the nervous system.  

Stay in this pose for 5 minutes or longer if you wish.  When coming out, slide off the support and lower your pelvis to the floor first then turn to the side and slide your support off to the side.  Stay here on your side for a few breaths then slowly come up to sit.

Savasana/Corpse Pose

Lay on your back on the floor.  Make sure you are as comfortable as possible.  You may wish to place a folded blanket under your head for support of even a bolster underneath your thighs.  This pose might look like you're taking a nap but it's actually a pose aimed at staying completely present, yet fully relaxed.  Savasana is the ultimate act of conscious surrender.  With the world moving so quickly, learning how to do nothing is actually a skill that can help you become more productive when you need to be.  Close your eyes, breathe naturally and allow your body to relax and unwind.  This is a time of deep rest.  Learning how to completely surrender and stop fighting the clock has powerful benefits.  It's like pressing the reboot button on your entire system.

This pose calms the nervous system and promotes equanimity in your entire body.  Stay here for at least 5 minutes.  When it is time to come out of Savasana, take a few deep breaths, then slowly move your body with gentle attention.  Roll over to your left side and gently bring yourself back up to a seated position.