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.