Wound up? Stressed out? Need a break? Try a few of these poses at home . . .

There are many kinds of yoga, one of which is called "Restorative Yoga." In these positions and postures, you can use various pieces of equipment to support your body. The intent of restorative yoga is to calm your nerves, relax, and to balance your body's various systems. Ideally, restorative poses are held for a longer period of time that we hold poses in the Group X room. Restorative poses are good for what I like to call "drool time," when I need to return to myself and to refocus my energy in a positive direction. When you need a break, make a date with yourself to carve out some time to practice restorative yoga in the comfort of your own home.

We tried one of these poses in class today: Virparita Karani. This "Legs Up the Wall" pose is most comfortable when you place a bolster or cushion next to the wall, then put your legs vertically up the wall, while your buttocks rest on the bolster. This pose calms your nerves, balances your endocrine system, relieves fatigue, and increases blood flow to your pelvic region. Most importantly, it also offers your body complete relaxation. Experiment with Virparita Karani--how close to get to the wall, if you want support under your hips, how much support, if soft weight on the soles of the feet is helpful (I use Beanie Babies). Do what works best for your comfort and for your body. 

If you have spent the better part of a day standing, particularly on cement floors, this pose can feed like sheer heaven as the inversion of your legs against the wall redistributes fluids that have been accumulating throughout the day.

And while were are mentioning extra stuff that our bodies accumulate throughout the day, there is another pose that is restorative and quite helpful. The pose's name, Apanasana, means, rather indelicately, "wind relieving pose." But Apanasana isn't just for getting rid of that bloated feeling, it's wonderful for sore and aching back muscles, especially lower back muscles. There are two ways to use this pose: one is static or no movement; the other, dynamic, or movement as you inhale and exhale.

The static version of Apanasana is done by lying on your back with your body straight and your chin tucked in slightly to extend your spine throughout all vertebrae. Keep your lower spine in contact with the ground. Bend both your knees and hug them over your stomach, keeping your elbows out to your sides.

The dynamic version is much the same. From the static version's starting position, hold your knees over your stomach. Inhale while raising your knees with your hands still on your knees. Move your knees as far away from your stomach as possible. When you exhale, draw your knees back over your stomach. Repeat three to eight times and enjoy the lower back massage. Your spine and your digestive system will thank you. If you are plagued with IBS (irritable bowel syndrome), Apanasana can provide some relief.

Feeling overwhelmed? Want to curl up into a little ball and wait for the storm to pass? Don't forget that Balasana, or child's pose, is just the ticket! Try a supported child's pose, using a long cushion or bolster. Place the cushion under your upper body and let your chest sink into the pose. Stay put and breathe. Remember that the reason for restorative yoga is to return to your natural vitality. The time in the pose and the props support you so that you can get the full benefit of a pose with maximum comfort. After ten or fifteen minutes, you'll feel refreshed and ready to face the world.

And let's not forget the ultimate in restorative poses: Savasana. Treat yourself to a long Savasana. Get comfy with blankets, cushions, maybe a cover for your eyes. Turn off the telephone. Play your favorite restful music. Bask in all the sensations around you. Focus on how delightful it is to savor your breath. Feel your diaphragm rise and fall as you breathe. Be truly present and enjoy the moments.

Until next week, namaste

Nancy