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.