Rest and Digest

'Tis the season for eating more than you normally do!  Overeating can make you feel sluggish and you may also experience digestive upset. This practice focuses on activating your Rest & Digest response, reversing the effects of stress, and supporting the muscles in your abdomen which promote healthy digestion.

NOTE: It is best to wait 2 (or more) hours after eating to practice yoga. Also, this and any other exercise program may cause injury. Consult your medical professional before beginning this or any other exercise program.

 

Props: Bolster, firm pillow or cushion; 2 blankets, 2 yoga blocks or thick books; optional = eye pillow or washcloth to cover eyes

 

Warm Ups:
 

1. WIND RELIEVING POSE - moves energy downward, opening up the digestive tract and relieves tension in the back.

(3 repetitions per side): Legs extended long down the mat or, if this is not comfortable, knees bent, feet flat on the mat. Move as indicated in photo above.

Move with your breath, calm, slow breaths.

 

2. SIMPLE SEATED TWIST - In addition to supporting a healthy spine, twists help to squeeze and tone the abdominal organs; stimulate the fresh flow of blood and lymph; and encourage the nervous system to refresh itself.

(3 repetitions per side):  Inhale = center, exhale = twist to right, repeat to left.  Breathe slowly in, extend the spine.  Breathe slowly out, release into the twist.

 

Restorative Poses: 

** Feel free to make any adjustments.  Build/stack the props up to your body rather than straining to bring your body down to the props.  Take a few moments to make adjustments as you come into each pose so that you are comfortable, able to release your weight down into the props, and relax. **

 

DIGESTIVE POSE -  Resting on the LEFT side, especially after a large meal, can aid digestion and increase the flow of lymphatic fluid.

 

(5- 8 minutes): Lie down on your LEFT side. Place a folded blanket the long way between your legs, from knees to feet;
a folded blanket under your head;
and a bolster in front of your chest.
Rest your top arm over the bolster, extend and rest your bottom arm.
Slow, calm, and easy breaths ...

 

SUPPORTED CHILD'S POSE - May people find that this pose can relieve constipation, gas, and bloating.

 

(3 - 5 minutes): block(s) under bolster to create an incline; add blankets to bring bolster towards body, if needed; a rolled/folded blanket can also be placed under your hips. *Placing a folded blanket at your lower abdomen before lowering onto the bolster may help to stimulate your digestion system.*

Halfway through the pose, turn your head to the other side.

Allow your breath to simply rise and fall, flowing in and out, softening everything in its path.

 

STONEHENGE - If you have a history of Reflux Disease or chronic heartburn, take care with inversions (Legs Up the Wall, etc.) as it may increase the symptoms.  If you suffer from nausea or diarrhea, you may find this pose helpful as it is a gentle inversion.

(7 - 10 minutes): Place two blocks 6 – 8 inches apart; place a bolster across the blocks; blankets under back and/or neck, as needed; rest your calves on top of the bolster. Optional= eye pillow/washcloth over eyes.

Welcome your breath ... aware and at ease.

 

BELLY-DOWN POSE -  This pose offers gentle pressure to the abdominal area, supporting digestion.  It can also be emotionally soothing.

(3 – 6 minutes): Place a square folded blanket across the middle of your mat; then place a rectangle folded blanket on top of it; lie with belly down; position your pelvis on the center of the blanket stack; toes turn in; stack hands and rest forehead or cheek on them. Halfway through, turn your head to the other side.

Let your body soften into the blankets, release your weight down into the floor.

 

SUPPORTED BELLY-DOWN TWIST - Closed twists tend to provide a deeper pressure on the abdominal organs than open twists since they compress the spaces within the body.

(3 minutes per side): place block(s) under bolster to create an incline; bend and stack your legs, placing a blanket from knees to ankles for comfort; face the bolster, belly button aligned with the center,  arms on either side; inhale and on the exhale release onto the bolster; face away from your bent knees or, if that is not comfortable, turn your head to face your bent knees; rest your arms on the floor or folded blankets.

With each exhale gently unravel any tension ...

 

SUPPORTED RECLINING BOUND ANGLE POSE - This pose creates a gradual slope from your head to your hips.  Therefore, it's possible that this pose can help with problems such as constipation and sluggish elimination.  

(7-10 minutes):  place block(s) under bolster to create an incline; release your back down onto the bolster; soles of the your feet come together; Optional = folded blankets under your knees and arms for comfort.

Pranayama/Breathing: Rest & Digest

Take several slow, calm, and easy breaths.  Swallow to release your jaw, cheeks, and tongue.  Let yourself rest completely on the props, on the earth. With each breath know that you are safe and supported. 

Welcome your breath with a receptive belly, gently releasing tension ... while you simply rest ... and digest.

Detoxification - Supporting Your Lymphatic System

Most people associate "detoxing" with eating special diets, drinking "cleansing" fluids, or fasting. But, thanks to your lymphatic system, your body is continually detoxing, no matter what you eat or drink.  

 

The lymphatic system is our detoxification "workhorse." It consists of a network of tissues and organs that help rid the body of toxins, waste and other unwanted materials. 

The lymphatic system primarily consists of lymphatic vessels, which are similar to the veins and capillaries of the circulatory system. Lymph, a fluid, is transported throughout the body via the lymphatic system. This system relies on blood circulation; muscular contraction, flexion and compression; respiration (breathing); and the natural pull of gravity to transport lymph. 

 

When the lymph reaches a lymphatic vessel connected to the lymph nodes, the lymph is filtered. Inside the lymph nodes are white blood cells, also called lymphocytes. These lymphocytes attack and break down bacteria, viruses, damaged cells or cancer cells. Then the lymph fluid carries the waste products and destroyed bacteria back into the bloodstream. The liver or kidneys remove these from the blood. Finally, the body passes them out with other body waste, through bowel movements (poo) or urine (pee). 1

Enerskin.com

Lymphatic drainage plays a significant role in the pathology and treatment of breast cancer

Surgeries such as lymph node removal and other cancer treatments (such as radiation and drug therapies) can interfere with lymphatic flow and slow the detoxification process needed to mitigate toxicities from cancer treatments. 

 

Furthermore, treatments can result in a buildup of lymphatic fluid in the tissues of the limbs, neck, and abdomen (lymphedema). This buildup can be debilitating, painful, and increase risk of infection in affected areas. Manual compression, lymphatic massage, the use of compression garments and yoga may help to reduce buildup and promote lymphatic drainage. 2

How does yoga support the lymphatic system?

 

The lymphatic system relies on blood circulation; muscular contraction, flexion and compression; respiration; and the natural pull of gravity to maintain tissue fluid balance and promote lymphatic drainage.  All of these are present during a yoga practice.  

 

Yoga poses, movements, and breathing techniques facilitate your natural, detoxification process and, thus, support your lymphatic system. Also, Restorative yoga is safe and effective for treating cancer-related sleep disruption, fatigue, cognitive impairment, psycho-social distress, and musculoskeletal symptoms.3

 

The following Restorative yoga practice* uses gentle movements, compression, breathing, and gravity to help support the lymphatic system. 

*Not all exercises are suitable for everyone and this or any other exercise program may result in injury. Consult with your physician before beginning this or any other exercise program.

 

Props: A bolster, firm pillow, or cushion; 2 blankets; 2 yoga blocks

Gentle poses and movements:  help to increase blood flow. And since the lymphatic system parallels the cardiovascular system, lymph fluid flows better when blood flows. 

 

3-5 repetitions, move with your breath 

 

 

Inhale = Cactus Arms

Exhale = "clap", twist, "teapot"

3-5 repetitions, right & left 

 

3 - 5 repetitions per side 

 

Forward and back 2 times. 

 

Restorative Poses: 

MOUNTAIN BROOK HEART OPENER : 
This pose opens up the back and chest, and helps to enhance the movement of your diaphragm, which in turn pushes and pulls lymphatic fluid toward the thoracic duct.  From there the lymph moves though your liver, kidneys, and, finally, it is excreted out of your body.

 

(Optional: Mountain Brook Pose Video) 

You will be in this pose for 6 - 8 minutes.

Your bolster (pillow or cushion) will support your knees; a folded blanket will support your upper back; and a rolled/folded blanket will support your neck and head.

Your heels, hips, and shoulders rest on the floor. Adjust the props for comfort. Open your arms as wide as feels comfortable.

 

Release your weight down into the props, into the floor. Bring your awareness to your breath. Allow your belly, ribs, and then chest to expand on the inhale ... then feel your front body sinking down towards your spine on the exhale. Slow, calm breaths ...

 

SUPPORTED BELL DOWN TWIST:  provides compression and stimulates the the flow of lymph and blood. 

(Optional: Supported Belly Down Twist Video) 

You will be in this pose for 3 minutes per side.

Create an incline using yoga blocks (or thick books) under your bolster (pillow or cushion).  You may need folded blankets under your arms and/or between your bent knees for support and comfort.

Place one hand on either side of the bolster. Inhale, elongating the spine, then rotate the torso, lining your belly button with the center of the bolster.

Exhale, ease your torso down onto the bolster.

Turn your head to either side, whatever is most comfortable.

Adjust the props as needed, building the props up to your body rather than straining your body down to the props.

 

Rest on the bolster. Relax the space between your shoulder blades. Use each exhalation as a reminder to release into the twist and onto the bolster.

 

INVERSION:  utilizes body positioning to reverse the effects of gravity on the body, enhancing the processing of lymph fluid. This use of gravity is essential for expelling toxins from the lower extremities. 

 

Yogi's Choice! Calming Inversion: (7-10 minutes): choose one of the following inversions.

Optional: Stonehenge Video - two blocks support bolster, calves rest on top of bolster.

Elevated Legs on Bolster - create an incline using two blocks, legs rest on bolster

Legs Up the Wall Heels on Bolster - lean a bolster against a wall, sit with right hip close the the end of the bolster, swivel your legs up as you roll onto your back, rest your heels on the top of the bolster. 

Legs Up the Wall -  sit with right hip close the the end of the bolster, swivel your legs up as you roll onto your back, rest your legs on the wall. 

 

Relax here, enjoy several minutes of doing nothing but supporting your lymphatic system.

1. https://www.livescience.com/26983-lymphatic-system.html
2. https://www.cancer.org/treatment/treatments-and-side-effects/physical-side-effects/lymphedema/for-people-at-risk-of-lymphedema.html
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5901971/

Recommended Books:
Yoga and Breast Cancer by Ingrid Kollak, RN, PhD, & Isabell Utz-Billing, MD
Yoga for Cancer by Tari Prinster, E-RYT 200   

Restorative Yoga & Breast Cancer: Current Research

 

“You can expect side effects 

including some pretty intense hot flashes for at least six months.”

My doctor shared this information with me as I recently began taking an FDA-approved drug for breast cancer risk reduction. However, she also told me that if I continued my daily gentle and restorative yoga practices, the intensity would lessen and the duration would decrease.

My doctor wasn’t kidding about the intensity!  Running in August, in Florida, was hot enough but running with hot flashes was miserable. I also had trouble falling and staying asleep. Thankfully, within a month and a half of beginning the medication, and continuing my yoga practices, the intense hot flashes ceased. When I ran, I no longer felt like I was burning inside and melting outside. My quality of life definitely improved. Plus, I was able to enjoy undisturbed sleep. Yoga is not decreasing my breast cancer risk, the medication is doing that, but yoga has a positive effect on my physical and mental health... and I am not the only one who has experienced the therapeutic effects of yoga! 

From my personal experience, one may suppose that yoga is “good” for cancer patients and survivors but finding out, through research, is better. In a previous post I discussed yoga research in general. In this post, and in honor of Breast Cancer Awareness Month, I want to highlight a few research studies specifically related to breast cancer and gentle or restorative yoga.

First, it is important to understand that yoga is not a cure for cancer. However, yoga does have a therapeutic effect on the consequences of a cancer diagnosis and the side effects of treatments. The cancer comorbidities and symptoms listed below are what scientists are studying in relation to yoga practice.

 

In fact, research studies have documented the benefits of yoga for cancer comorbidities and symptoms.

What follows is a very small sampling of recent studies and review papers. This evidence-based research explains yoga’s therapeutic efficacy when used in conjunction with conventional medicine.  

REVIEW PAPERS: The purpose of a review paper is to succinctly review recent research in a particular topic. It discusses the findings presented in recent research papers. Then the paper summarizes the current state of knowledge of the topic.

• Low-intensity forms of yoga, specifically gentle hatha and restorative, are feasible, safe, and effective for treating sleep disruption, cancer-related fatigue, cognitive impairment, psycho-social distress, and musculoskeletal symptoms in cancer patients receiving chemotherapy and radiation and cancer survivors.   

Yoga for the Management of Cancer Treatment-Related Toxicities (Full Text Article)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5901971/

• This meta-analysis demonstrated that yoga is probably as effective as other exercise modalities in improving the Quality of Life of women with breast cancer.

Yoga-Specific Enhancement of Quality of Life Among Women With Breast Cancer: Systematic Review and Exploratory Meta-Analysis of Randomized Controlled Trial (Full Text Article)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6388460/pdf/10.1177_2515690X19828325.pdf
 

• Sedentary breast and ovarian cancer survivors were randomized to practice either restorative yoga (minimal physical exertion) or vigorous yoga (considerable physical exertion). Restorative yoga is a more feasible intervention for this population.

A Feasibility Study of Restorative Yoga Versus Vigorous Yoga Intervention for Sedentary Breast and Ovarian Cancer Survivors (Full Text Article)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7470896/


NOTABLE PUBLICATIONS: These are individual, published studies that are notable for scientific, clinical, epidemiological, sociological, and/or policy aspect.

• Participants in Restorative Yoga experienced increases in emotional well-being and less fatigue than those in a control group. This type of intervention should be considered for women undergoing multi-modality treatment for breast cancer.

Restorative yoga for women with breast cancer: findings from a randomized pilot study (Full Text Article)  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3930083/

• Significant improvements were seen for depression, negative affect, state anxiety, mental health, and overall quality of life.

Restorative yoga for women with ovarian or breast cancer: findings from a pilot study (Abstract)  https://pubmed.ncbi.nlm.nih.gov/18544284/

• Depression scores at follow-up were significantly lower in the yoga group compared to the control group.

A Restorative Yoga Intervention for African-American Breast Cancer Survivors: a Pilot Study (Abstract)
https://pubmed.ncbi.nlm.nih.gov/28411330/

 

Restorative yoga is not a cure. But many breast cancer patients and survivors have found it to be a powerful tool to manage the daily challenges of cancer treatments as well as the side effects and life-long vulnerabilities they create.

To find out more:

Yoga Alliance has curated an online listing of cancer & yoga research studies.

Yoga4cancer has published a review of existing research on the benefits of yoga for cancer patients and survivors and how yoga manages short- and long-term side effects faced by most cancer survivors. It was developed by a team of medical writers, oncologist, researchers and yoga4cancer team. Yoga4Cancer White Paper

National Cancer Institute/Advances in Breast Cancer Research: This page highlights some of the latest research in breast cancer, including clinical advances that may soon translate into improved care, NCI-supported programs that are fueling progress, and research findings from recent studies.

Online Medical Research Search Engine: PubMed. gov, National Institutes of Health’s National Library of Medicine is comprised of more than 30 million citations for biomedical literature from MEDLINE, life science journals, and online books. Citations may include links to full-text content from PubMed Central and publisher web sites.

Helpful books:

The Emperor of All Maladies: A Biography of Cancer by Siddhartha Mukherjee, MD
Yoga and Breast Cancer by Ingrid Kollak, RN, PhD, & Isabell Utz-Billing, MD
Yoga for Cancer by Tari Prinster, E-RYT 200

 

 

Inhale ... Exhale ...

 

Introduction: Breathing is synonymous with life itself. It is the first thing we do at birth and the last thing we do as we die. Yet, this natural act is often compromised by conditions that affect breathing like colds, asthma, flu, allergies, bad posture and stress. This practice is designed to improve respiratory capacity. We will explore gentle stretches to open the chest, create spinal flexibility and release tension that may be restricting your ability to breathe freely and completely.

Gather your props: Chair; bolster (or a firm pillow or cushion); 2 blankets; towel.

Warm Up: Breath Stretches – Repeat each three times.

Move … flow with your natural, peaceful breathing pattern … inhaling … exhaling.

** Feel free to make any adjustments.  Build/stack the props up to your body rather than straining to bring your body down to the props.  Take a few moments to make adjustments as you come into each pose so that you are comfortable, able to release your weight into the props, and relax. **

Easy Breath Pose
Props: 1 blanket & 1 towel

Sit with the folded blanket (folded to approximately 8-10 inches wide, 3 inches high, and 3 feet long) lined up vertically behind you. Place the towel within easy reach. Slowly release down onto the blanket, so that your spine is supported by the blanket and your hips are resting on the mat. Bend your knees, press into your feet, lift your hips and scoot your tailbone towards your heels, releasing your lower back. You can keep your legs bent or extended long down the mat. Place the folded towel under your head and neck so that your forehead is slightly higher than your chin.

Strengthening the Diaphragm[i]

Now bring your hands to the bottom of your rib cage, placing your thumbs on the back and your fingers on the front. Press your thumbs firmly into the rib cage but allow your fingers to simply rest on the front of the ribs.
Begin to direct and expand your breath into your ribs, expanding your ribs against the pressure of your hands. With each inhalation the fingers of the hands move away from each other, with each exhalation, they come closer together as your rib cage moves like an accordion.

Continue breathing, providing resistance with your hands so that your diaphragm and intercostal muscles receive a gentle workout. Scan your chest, neck, back, and face. Are those areas tense and tight? If so, mindfully release tension on each exhale.
Continue for 10 breaths then return to your normal, natural breathing pattern. How does your breathing feel now?

Reclining Quarter Moon Pose (2 – 5 minutes per side): This pose stretches the intercostal muscles, the muscles that lift the ribs during inhalation and then draw the ribs down on exhalation. 

Props: bolster; 2 blankets

Place a bolster horizontally across the mat.  Place a rectangular folded blanket below the bolster on the right edge of the mat; place a square folded blanket above the bolster.

Sit with your right hip next to the long side of the bolster. Elongate and extend the right side of your torso over the bolster so that your ribs are supported. Slide the right arm under the square folded blanket and draw the blanket under your head and neck. Reach your left arm overhead, bend your elbow and rest your left arm on your head. Extend your left leg out in front and scissor the right leg backward. Place the rectangular folded blanket under the left knee.

Bring your awareness to your ribs as you feel your breath moving in … out.

To come out of the pose: Bring your left hand onto the floor in front of your chest and bend your knees towards your chest. On an exhale, using your hands and arms, press yourself up to sitting. 

Repeat on your other side.

Heart Opening Pose (5 - 10 minutes): This pose opens up your back and chest and counteracts all the hunching forward you likely do throughout the day. 

Props: bolster; folded blanket; a rolled blanket (or a firm pillow or a cushion).

Place a folded blanket at the top of your mat (this will support your head and neck). Place a bolster horizontally across the mat below it, (this will support your shoulder blades and mid-back). Finally place a rolled blanket (or firm pillow or cushion) below it, horizontally . This will support your knees. 

Lie over the bolster with your arms extended in a T shape. Rest your head and neck on the folded blanket. If the bolster feels too high, place another blanket under your head and neck. 

As you relax, imagine your body softening and spreading. Breathing in, know that you are breathing in. Breathing out, know that you are breathing out. In. Out.

To come out of the pose: Bend your knees and use your feet to push the rolled blanket/firm pillow/cushion away. Then, keeping your knees bent, roll to your favorite side. On an exhale, using your hands and arms, press yourself up to sitting. 

Chair Forward Fold (3 minutes per side) – Sixty percent of your lungs are in your back body. This pose opens up your back body allowing you to focus on how your back moves with the breath. 

Props: Chair; 1 or 2 blankets. 

Place the chair at the top of your mat with the seat facing you. Place a square folded blanket on the seat of the chair.

Sit in front of the chair with one leg straight out in front of you under the chair. Bend the knee of the other leg, with your foot folded towards your pelvis. On an exhale, fold forward, your forearms resting on the chair seat, elbows bent. Rest your forehead on your forearms. Adjust the chair as needed for comfort. You may also want another folded blanket under your hips for comfort. 

Let the weight of your head rest completely. Breathe into your back as you let it softly round.

Switch the straight leg and the bent leg after 3 minutes. 

Legs on a Chair (7 – 10 minutes): This pose is a gentle inversion. Inversion poses have many benefits including helping to drain excess fluid and congestion from the lungs. 

Props: Chair; 1 or 2 blankets. 

The setup is the same as Chair Forward Fold. 

Ease onto your back with your knees bent, calves resting on the seat of the chair. Adjust a folded blanket under your head for comfort. 

Let each breath be slow and steady, moving deeply and gently into your lungs and back out. Enjoy the sensation of fatigue draining from your legs; your back and shoulders opening; and your mind quieting. 

Forget the world for the next several minutes; allow yourself the important task of doing nothing. Breathing … in…out.

[1] Farhi, D. (1996). Breathing book - vitality and good health through essential breath work. Henry Holt & Company.

Blanket Bliss

 

Introduction:
Restorative yoga is the practice of being comfortably supported in passive poses using a variety of props to stabilize the body and promote relaxation. Blankets are the most versatile prop, and the most used, because they can be opened, folded, or rolled in a variety of shapes and sizes. This “blanket only” practice is intended to release tension, soothe the nervous system, and support the immune system.

Props: 2 blankets; optional = eye pillow

Warm Up Poses:

Why warm up poses? These gentle stretches prepare your body to really let go – the goal of restorative yoga. Connect with your breath here, slowly become aware of each inhale and exhale.

(3-5 breaths per pose/side):  Come to Easy Seated Pose; place a folded blanket under your hips.             

Blanket Roll in 3 Positions (2 minutes per position):  rolled blanket under upper, then mid, and, finally, lower back; eye pillow covering eyes.  Breathe slowly and evenly as you open up your back muscles.  Breathing in, awareness of your body.  Breathing out, relaxing your body

Simple Supported Backbend (5-8 minutes): 1 or 2 folded blankets under low back to middle of shoulder blades; shoulders resting on floor; blanket under neck & head if desired; knees bent; feet in line with hips; eye pillow over eyes.

This pose improves breathing, reduces fatigue, and counters the effects of sitting, hunched forward for long periods.  Inhale … open your front body; exhale … release your back body.

Supine Knees down Twist with Blankets (1-3 minutes per side): knees bent with feet flat on mat; knees close together; place a folded blanket between legs; neck support under neck & head; gently shift your hips 2 inches to the left; allow your bent legs to release to the right. Repeat twist to the left.  

When you release into a twist, fresh blood flows in, carrying oxygen and the building blocks for tissue healing.  So breathe easily here, knowing that you are stimulating your natural healing process.

Belly-Down Pose (3 – 6 minutes):  Place a square folded blanket centered on the top third of your mat; then place a rectangle folded blanket horizontally across the top of it; lie with belly down; position your pelvis on the center of the blanket stack; toes turn in; stack hands and rest forehead or cheek on them. 

This pose offers gently pressure to the abdominal area, supporting digestion.   It can also be emotionally soothing. Let your body soften into the blankets and floor. Breathe …

“Blanket” Inversion (8 – 10 minutes): Elevated Feet on Blankets—stack blankets; rest feet on top of stack; Or Elevated Legs Up the Wall; -- hips resting on folded blanket(s); legs up the wall. Blanket supporting head and neck; eye pillow over eyes. 

Inversions utilize body positioning to reverse the effects of gravity on the body, enhancing the processing of lymph fluid.  This use of gravity is essential for expelling toxins from the extremities.  Relax here, enjoy several minutes of doing nothing but healing your body, breath, and mind.

Restorative yoga “relieves your muscles and bones of their roles of support and action. Your nervous system sends and receives fewer messages and becomes quieter. Layers of tension melt away as you learn to be present to what is happening in the body and mind in each moment.”  -- Judith Lasater, Ph.D.

Strap Practice

Introduction:  

Restorative yoga is the practice of being comfortably supported in passive poses using a variety of props to stabilize the body and promote relaxation.  Props are essential to a Restorative yoga practice because they comfort and support your body.  A yoga strap can be used to find comfortable and relaxing expressions of a pose, and to release tension.  This “strap” practice is intended to release tension, soothe the nervous system, and support the immune system.

Props:  1 yoga strap or belt; bolster; 2 blocks; 2 blankets; yoga mat; & optional eye pillow.

Warm Ups:

Calf Stretch:  Begin by resting on your back with your knees bent, both feet flat on the mat. Bend your right leg and hug it towards your chest. Loop the strap around the ball of your right foot. Keep your left knee bent, back stable, extend your right leg long down your mat. Keep your right foot a few inches off the floor. Use the strap to gently pull the ball of the foot towards you, while your heel presses away engaging a calf stretch. Hold for 3-5 breaths. To come out of the pose, bend the right knee towards the chest, remove the strap, and place the right foot on the mat, knee bent. Repeat with your left leg.

Hamstring Stretch:  Bend your right leg and hug it towards your chest. Loop the strap around the ball of your right foot. Keep your left knee bent, back stable, inhale and extend your right leg overhead until you feel your hamstring stretch engage. Stop at your edge of intensity, relax your shoulders, neck, and back. Hold for 5 - 8 breaths. You may feel a release on your exhalations allowing you to move a little deeper into the pose. Move with care. To come out of the pose, bend the right knee towards the chest,remove the strap, and place the right foot on the mat, knee bent. Repeat with your left leg.

Shoulder Strap Series: (3 – 5 repetitions each) – In Easy Seated Pose, Up & Down: place your thumbs in a looped strap, shoulder width apart; Inhale arms overhead; Exhale arms down. Lateral: With raised arms, Exhale, release to the right; Inhale to center; Exhale release to the left.  Twist: With raised arms, Exhale, twist to the right; Inhale to center; Exhale twist to the left.

Restorative Practice

** Feel free to make any adjustments.  Build/stack the props up to your body rather than straining to bring your body down to the props.  Take a few moments to make adjustments as you come into each pose so that you are comfortable, able to release your weight into the props, and relax. **

Supported Bridge Pose: (7-10 minutes) While sitting, loosely loop a yoga strap around the middle of your thighs; place a block between your ankles; lie down, knees bent; tighten the strap without pinching; place the buckle between thighs;  lift hips, slide a block, folded blanket, or a bolster under your sacrum; adjust as needed; optional eye pillow over eyes.

Let your awareness rest on your breathing … explore the areas that receive the breath … your belly … your ribs … your chest … your back. Stay present to the sensations of your breath … your body … and your mind.

Starfish Supported Twist: (2-3 minutes per side) Resting on your back, knees bent, and feet on the floor about hip-distance apart; loop your left arm through the strap and slide it up to your shoulder; hug your right knee toward your chest and slide the other end of the strap underneath your right knee. Tighten it until it is firm.

Extend your left leg straight down your mat and open your arms out wide into a “T” shape. Slowly draw your right knee across the body toward the left side of your mat. You will roll onto your left hip. Turn your head in whichever direction feels best for your neck. Hold for 2-3 minutes. To come out of the pose: roll on your back, bend the left leg, left foot flat on the mat, hug the right knee to your chest, remove the strap from your leg and shoulder, place your right foot on the floor, knee is bent. Repeat with right shoulder and left leg looped in strap.

Supported Seated Forward Fold with a Strap: Sitting with your legs extended straight in front of you, loop a strap around the balls of your feet. Place the buckle between your feet. Set a block on the outside of each lower leg. Then place your bolster across the top of the blocks.
Inhale; extend your spine. Exhale; release forward from your hips. Rest your forehead and arms on the bolster. Gently press forward through your heels on each exhale, your toes point towards you as you soften your lower back and hamstrings. If you experience any discomfort, micro-bend your knees and place a folded blanket or two on top of the bolster to support your forehead. Inhale … open your front body; exhale … release your back body.

To come out of the pose: Inhale; slowly rise up with a flat back.

Legs Up the Wall with a strap (8 – 10 minutes): Sit next to the wall, knees bent, right hip touching the wall; place a yoga strap loosely around your thighs; slide left hand down the mat/floor until you are lying on your side; roll onto your back while simultaneously swiveling your legs up the wall; hips 4-6 inches away from the wall; tighten the yoga strap until firm; buckle between thighs; optional eye pillow over eyes.

Inversions utilize body positioning to reverse the effects of gravity on the body, enhancing the processing of lymph fluid.  Relax here, enjoy several minutes of doing nothing but healing your body, breath, and mind.

To come out of the pose: bend your knees; feet against the wall; then gently roll to one side with knees bent; when you are ready press up using your hands and arms to a seated position and remove the strap.

Savasana/Basic Relaxation Pose with a Strap (10 – 20 minutes):  From sitting, loosely loop a yoga strap around the middle of your thighs; lie down, knees bent; tighten the strap without pinching; place the buckle between thighs; extend legs; place a  blanket under head and neck; optional eye pillow covering eyes.

Simply take in the sensation of your body.  Feel the flow of your breath. Rest here, breathing in peace … breathing out release.