Yoga sequence for exhaustion
You have nothing left, you feel truly exhausted and probably feel like slouching in front of the TV to ‘relax’. I invite you to re-think and try these series of simple movements and notice what happens. The sequence may just give you enough energy to feel slightly more like ‘yourself’ or actually bring a lovely joyful feeling that you feel great and back on track, or anywhere in between. You may have a lot on as christmas gets closer and closer. I don’t normally make blatant promises but I promise you by practising restorative yoga you will become less stressed, more focused in a ‘easy’ way and you’ll find your mind will be clearer.
Why does restorative yoga work?
Restorative yoga is almost a science, how I like to think of most yoga with a splash of magic, of course. Here is a wonderful article by Deepak Chopra on The Ten Benefits of Restorative Yoga. It’s a 5 minute read but will enhance your practice no end. It’s really well written and has saved me a job!
Basically Restorative Yoga gives us time to really slow down, to notice, to breath and open up and allow our nervous system to move into our natural relaxation response, the parasympathetic nervous system. Being in this state replenishes your organs, your immune system, helps you to let go of stress and tension and helps you to become clearer in your mind. Why wouldn’t you do it?
Before I start adding the pictures for the movements I wanted to introduce my camera man, my husband Al who seems to amuse himself with random shots which I often find amongst my yoga pictures- here he is – busted!!
For those who have met him, it wouldn’t surprise you to know i’ve had to vocally edit him out of my yoga videos as he comments to himself about people on the beach to entertain himself!! But back to the yoga….
A couple of contraindications
The sequence is based on variations of the Legs up the Wall Posture. If you’ve been in my classes, you’ll know the one. A couple of things to be mindful of are it’s an inversion which means you wouldn’t hold for more than a minute if you are on your first 3 days of menstruation and if you have any issues with cataracts you would not do this posture as it puts too much pressure on the eyes. Finally any blood pressure issues, notice how you feel, any dizziness come out of the posture.
If you are good to go prepare to have your whole physically and mental body totally re-nourished. So to begin…….
The Legs up the Wall Posture
To come into this posture you’ll need a blanket folded to about 3-4 inches. Have the blanket at the end of your mat closest to the wall. Your yoga mat should have it’s shortest edge to the wall. You can also have a small cushion if you wish to ensure your head is comfortable. Place the blanket lined up with the longest side against the wall. The blanket should be at least the width of your hips and should support the whole of the base of your back. your back. When you are in the posture the blanket should be underneath your sacrum and lower back. Your sitting bones can drop just over the edge of the blanket.
Then sit sidesaddle on the blanket so that your right side is near the wall. Place your left elbow on the floor and swing your legs—like a mermaid tail—up the wall. The rest of your body will naturally go down so that you end up lying on the floor with your legs up the wall. You can try this a few times, you’ll want to feel your bottom touching the wall. With all of the postures hold for a few breaths until you feel you’re ready to move.
Variation 1- Bring your awareness to your right leg and gently allow your leg to drop out to the side for a great adductor stretch. Use your core muscles to raise your leg back to centre. Repeat on the opposite side.
Variation 2– Allow both legs to slowly drop out to the side- remember it is not a competition- work with what feels right for you. Use your core muscles to draw your legs back up to prevent any back strain.
Variation 3- Bring the soles of your feet together and allow your knees to gradually drop to the sides only as far as is comfortable. Hold for a few breaths and use your core to bring the knees back together.
These variations are the three images below.
Variation 4- This is a great piriformis stretch. Relax your left leg down the wall and rest your right foot onto your knee. Let gravity do the work for you. Repeat on the opposite side.
Variation 5- A lovely lower back stretch. Allow your left leg to bend (keep you foot on the wall) and allow your right leg to bend and rest over the top of your left. If your neck is happy allow your head to turn in the opposite direction. Use your core to raise your legs up and repeat on the opposite side.
Variation 6- Allow both knees to drop to the left. If your neck is happy allow your head to turn in the opposite direction. Use your core to raise your legs up and repeat on the opposite side.
How you come out of the posture is important
Once you’ve completed your sequence of choice allow yourself to rest over onto your side. rest here for at least 30 seconds as you start to allow your blood flow to travel in the opposite direction. Come up to sitting and take a few breaths here as you feel the energy and vitality returning to you.
I want to try out and access more classes…..
Would you like to set up a home yoga practice that truly nurtures you?
Take a look at our Live Personal Online Yoga Teaching Support Programme which starts on the 21st March 2018. It’s a month long programme where I am personally supporting those who join to set up their home yoga practice in a way that truly works for them.
For more information on our Live Personal Online Yoga Teaching Support Programme and the opportunity to join me click on the image below.