Stay in touch, stay close to home, close at heart and send healing to those in need. Roll out your yoga mat and enJOY a home practice with the heart of Kalyana right with you.
Rest and Restoration Practice 1
? Centring Practice
? Viparita Karani (legs up the wall)
This passive pose is great to bring rest and refreshment
Props required: a yoga mat, a blanket or bolster, a wall
Please ensure a comfortable and safe distance from the wall as you set up for the practice. Blanket can be folded and placed under the pelvis to support natural spinal curves.
Step 1 : Start with your blanket or support 5-6 inches away from the baseboard. Sit perpendicular to baseboard on right edge of your prop (steady as she goes?)
Step 2 : On full exhale, swing your legs up the wall whilst you softly land your torso down onto the floor/mat.
Step 3 : Shimmy and move to align your body comfortably on the prop and on your mat.
Step 4: Let arms extend comfortably out to the side body and release into the earth.
Step 5 : Heels of feet rest into the wall with legs lightly toned to keep them up the wall
Step 6 : Once body is fully supported by wall and floor let effort melt away, let thoughts melt away. Be here in this breath. You may mentally (or out loud) repeat the sound Ahhhhh on each exhale
(if this appeals to you and if it helps to release and active mind)
Stay here for 5-7 minutes
And here we be, you and me In places of other and yet together Here in the now
Variation: Pose 2 Wide LegFan position ?
Step 1 : On exhale let the heels slide wide from centre outward (legs remain extended up the wall however should you need to bend knees please do) No pulling/stretching around the knee joint should be felt at all times in both expressions of the pose.
Step 2 : Once you have verified a sense of symmetry in the pose, rest back again with your eyes closed and awareness on the breath.
Remain here for as long as feels right for you or for 3-5 minutes (whichever arrives first)
? Supta Kapotasana
(figure 4 pose)
Step 1 : Bring hands to support the outer thighs. From wide leg position return to legs up the wall legs at hip distance apart
Step 2 : With a dorsiflexion of the RT foot cross the right ankle over the left thigh (avoiding the knee and any pressure around the knee) Left leg remains extended up the wall.
Step 3 : The right knee will swing open like a gate until it finds its resting place (pelvis balanced and tailbone long…maintain spine’s natural curve)
Step 4 : Once you discover this resting place….rest fully…close the eyes and return awareness inwards, to the breath, to this moment and if you wish to the resonance of Ahhhh on each exhale. Remain here for as long as feels right for you (3-5 minutes or maybe less)
Step 5 : Bring RT hand to the outside of RT thigh to support the return of knee toward centre line
Step 6 : Unweave ankle/thigh and send RT leg up toward the sky
Repeat Steps 2-6 on Left Side(enJOY the pose and experience once again)
Release from the wall ?
Step 1 : Before coming away from the wall notice anything your body may need. Maybe a nod of head side to side ( moving consciously and slowly with the breath)
Step 2 : Exhale bring knees toward the chest and slowly roll to your side body with your belly muscles engaged and supporting the safety of themovement.
Step 3 : Inch away from the wall and begin to lengthen the torso and legs to unfold from fetal position.
Step 4 : Roll onto your back body. Take a loooong body stretch.
Step 5 : If there are no low back concerns you may wish to place a low block under the pelvis and take a short supported bridge or extended bridge pose.
? Savasana
(final relaxation and integration)
Step 1 : Please gather props and clothing for full comfort. Place a rolled towel or blanket under the knees, perhaps a cushion under the head and a blanket for warmth over the body.
Once fully supported in comfort with what you need. Rest into the earth, rest into this moment, rest into the breath and all that it brings.
Blessings…Rest here as long as you need to. … let it not be hurried…and when all feels complete thank yourself for this practice and all the wellness, rest and restoration it brings.
More practices will be shared with you in the coming days. May you feel the gifts of gathering at Kalyana Yoga Shala in the essence of this practice.
This passive pose is great to bring rest and refreshment
Props required: a yoga mat, a blanket or bolster, a wall
Please ensure a comfortable and safe distance from the wall as you set up for the practice. Blanket can be folded and placed under the pelvis to support natural spinal curves.
Step 1 : Start with your blanket or support 5-6 inches away from the baseboard. Sit perpendicular to baseboard on right edge of your prop (steady as she goes?)
Step 2 : On full exhale, swing your legs up the wall whilst you softly land your torso down onto the floor/mat.
Step 3 : Shimmy and move to align your body comfortably on the prop and on your mat.
Step 4: Let arms extend comfortably out to the side body and release into the earth.
Step 5 : Heels of feet rest into the wall with legs lightly toned to keep them up the wall
Step 6 : Once body is fully supported by wall and floor let effort melt away, let thoughts melt away. Be here in this breath. Subtly shape the breath to a 4:6 count (4 count inhale and 6 count exhale) stay with it until it becomes all on its own and let your effort or shaping of the breath go.
Stay here for 5-7 minutes
And here we be, you and me In places of other and yet together Here in the now
Variation: Pose 2 Tarasana(diamond pose at the wall ) ?
Step 1 : On exhale let the heels slide down the wall through centre, heels come together
(balls of the feet may touch if comfortable). Descend until the space between the knees,
feet and groin resemble a square or diamond.
Step 2 : Once you have verified a sense of symmetry and ease in the pose,
rest back again with your eyes closed and awareness on the breath. Extend arms wide of body.
Remain here for as long as feels right for you or Stay here for 2-3 minutes (or however long suits you today)
Deepen and lengthen the breath with an awakened smile. Breath smiles in and out of the body.
In and out of each moment, each wave of breath free and flowing.
? Arm Variation: Butterfly Arms Pose 2 Tarasana (diamond pose at the wall)
Weave hands together and slide underneath the bowl of the scull. Let the head rest into the hands and let the weight of the head descend, and feel elbows fall wide.
Stay here for 2-3 minutes (or however long suits you today)
Release from the wall ?
Step 1 : On exhale let the heels slide back up the wall Remain here for a few rounds of breath
Step 2 : Before coming away from the wall notice anything your body may need. Maybe a nod of head side to side (moving consciously and slowly with the breath)
Step 3 : Exhale bring knees toward the chest and slowly roll to your side body with your belly muscles engaged and supporting the safety of the movement.
Step 4 : Inch away from the wall and begin to lengthen the torso and legs to unfold from fetal position.
Step 5 : Roll onto your back body. Take a loooong body stretch.
Step 6 : If there are no low back concerns you may wish to place a low block under the pelvis and take a short supported bridge or extended bridge pose.
Step 7 : On exhale bring knees to chest to complete. Roll to your side body into fetal position.
Rise from Fetal position with support of the core (draw up through the pelvic floor and draw the navel in and up.
? Dandasana (staff pose)
Step 1 : Fold a thick blanket or use a ½ yoga block and sit close to the front edge of the blanket (block) until you feel the pelvis lifted and tilted slightly in a forward position.
Step 2 : Extend legs long out in front of you, ensure the back of knees remain with a micro-bend/softness, anchor through your heals and calves.
Step 3 : In staff pose place hands beside the hips (finger tips facing toward toes) and activate a tall spine. Imagine the head reaching into the clouds as you anchor through your pelvis/sits bones toward the earth.
Breathe… attend to the breath. Breath rhythm 4:6. Inhale for 4 and exhale for 6 count. Stay here for 5 rounds of breath.
Arm Variation:
Dandasana (staff pose) ?
Step 1 : Come up onto the finger tips and spider walk the hands toward the back line of body. Finger tips now facing away from your hips and behind you.
Arms remain fully extended with softness in the elbows (to avoid hyperextension) Stay up on the fingertips (wrists neutral)
Step 2 : On in-breath wheel the heart up and forward through the gate of the shoulders. This will gently draw the spine into a heart lifted, and activated slight back bend. Low back should not sway.
Step 3 : Draw the navel slightly up and in to support the low back. Feel the spaciousness. Feel the space for breath to breathe so open and fully.
Return to the 4:6 breath for 5 FULL rounds… Remember to smile as you breathe ?
Step 4 : On EXHALE release…neutrally stack the spine and walk the hands back to the
sidelines of body.
** make this shape comfortable for you, this may not be cross-legged at all…perhaps more of a diamond shape
Step 1 : Remain seated on folded blanket, seated toward the front edge of prop.
Step 2 : From Dandasana cross your shins, widen your knees and slip each foot beneath the opposite knee ( if there are knee concerns diamond shape maybe better choice for you).
Step 3 : Fold the legs in close toward your torso (being mindful to not strain in anyway).
Step 4 : On in-breath reach tall from root to crown.Feel the spine reaching up from the bowl at the base. Feel the space.
Step 5 : Feel the space for breath to breathe so open and fully.
Return to awareness to shape the 4:6 breath for 5 FULL rounds… Remember to smile as you breathe ?
Step 6 : On exhale,complete and re-cross the legs in opposite way. RepeatStep 3- Step 5on this second side.
***avoid the forward fold if you have low back/knee issues or if it doesn’t feel right to you
Step 1 : Return to first cross legged position. Come up onto the finger tips and spider walk the hands toward the back line of body. Finger tips now facing away from your hips and behind you. Arms remain fully extended with softness in the elbows (to avoid hyperextension). Stay up on the finger tips (wrists neutral).
Step 2 : On inhale draw upward through the centre line… extending a supported and lengthened spine. Breathe….
Sit here with a tall spine inviting space for a fullness and freedom of breath.
Step 3 : On an EXHALE you may begin to FORWARD REACH, FORWARD FOLD (with a long spine and fully supported spine, Navel up and in)
Step 4 : Hands can walk forward to support the forward fold. Hands may stack in fists to support the weight of head. Block or prop may be used to support the head. Find neutral for your neck.
Step 5 : Breathe… attend to the breath. Breath rhythm 4:6. Inhale for 4 and exhale for 6 count. Stay here for 5 rounds of breath.
Step 6 : Return to Second cross legged position and repeat Step 1- Step 5
? Savasana
(final relaxation and integration)
Step 1 : Please gather props and clothing for full comfort.
Step 2 : Lie on your back and take a big loooonnng stretch, bend knees and bring toward chest.
Step 3 : Windshield wiper twist.Place feet on the mat, mat width distance, toes turned outward and rock the knees gently side to side in unison.
Step 4 : Intuit any movements or final adjustments you may need to support deep ease and comfort.
Place a rolled towel or blanket under the knees, perhaps a cushion under the head and a blanket for warmth over the body.
Once fully supported in comfort with what you need. Rest into the earth, rest into this moment, rest into the breath and all that it brings.
Blessings…Rest here as long as you need to… let it not be hurried…and when all feels complete thank yourself for this practice and all the wellness, rest and restoration it brings.
? So Hum Meditation
More practices will be shared with you in the coming days. May you feel the gifts of gathering at Kalyana Yoga Shala in the essence of this practice.
? Viparita Karani (legs up the wall)
? Supta Kapotasana
