This special guest post is from local restorative yoga teacher and all round chill human, Sophie Gallagher. Burnout is nipping at the heels of so many at this time of year, so let’s grab our stretchy pants, pull up some space on the floor, and get ready to breathe.
Thanks Sophie! x
None of us rest as much as we need - and our practice is always the first thing to go when we feel stressed, anxious or just simply swept up in the craziness that is life. But finding a time to rest can make an insurmountable difference to our lives. All it takes is 10 minutes a day or a few times a week to feel the benefits.
The following postures can be practiced together in a short 45 minute sequence, or by themselves - whatever you feel called to most. My biggest tip? Set up your space before you practice. Dim the lights, light a candle and some incense, bring in the heater if you are cold. Have 3-4 blankets or towels ready, and have something light to cover your eyes - like a scarf.
Take a few deep, belly breaths before you start, and take a small moment to set an intention for your practice or visualise something you are grateful for. Whenever you feel like your thoughts may overcome your practice, you can always come back to that intention or grateful to guide you back into the present.
Most of all, enjoy! This is not something you can get right or wrong - some days, you might dip into a deep rest state. Other days, you may spend the time answering 10 emails in your head. Both are fine - your body feels the benefits either way. Rest is a muscle, and it can only be strengthened through practice, not perfection.
Let's start in a supported butterfly.
Find a seated position, and add two rolled or folded blankets under your knees. Roll as high as you need so you can feel supported. If you have blocks, create a T shape with both blocks and place them between your feet. If you have a bolster of a big pillow, place it on top.
You can stay seated upright with your arms on the bolster. Or, you can place your head in your hands as you fold forward gently. Or you can move into the full position and fold forward.
Remember, restorative yoga is not about feeling a stretch or pushing yourself - you do enough of that every day! Go to wherever you feel comfortable in the position.
Stay in this posture for 5 minutes.
Next, a supported Twist.
Take one of your blankets, and fold it into a rectangle shape. Place it about a third of the way from the bottom of your mat. Grab your bolster or a big pillow, and place it perpendicular to your blanket.
Bringing one of your hips to the bolster and your hands either side, begin to lower yourself down. Just before you reach the bolster, lift your pelvis forward very slightly and then come all the way down to hug the bolster. Make sure you face your knees, and don't move into a full twist.
Stay in this cosy position for 10 minutes, before you move onto your other side.
Finally, the queen of restorative yoga, Supta Baddha Konasana
Place your two blocks at the top of your blanket - one on its long side, and one flat down just in front. Lean your bolster against it - this is what you will lie against.
Grab one blanket and fold it into a small rectangle to place at the top of the bolster - this will be your head support.
With your two other blankets, fold both into a large rectangle and roll them into a long sausage-like shape.
Sit at the base of your bolster with your knees in a diamond position, and add each roll underneath your thighs and ankles for extra support. With each hand by your side, gently lower yourself onto the bolster - and adjust the head support so it's supporting your head and neck.
If you don't have enough props, a big pillow under your knees also does wonders - that is all you need!
Stay in this posture for 20 minutes, and let the body relax. When you have finished, you can remove the props and come down onto the mat for a simple savasana.