Health and Immunity

For most of us, spring means warmer weather, sunny days, and blooming flowers. For some however, spring means constant sneezing that requires a never-ending box of tissues and lifetime supply of antihistamine pills. Dreaded springtime allergies put a damper on all the wonderful things about spring. If you experience allergies you’ve probably tried just about any remedy in the book, from medications to herbal cures that sound like something from one of Shakespeare’s alchemists. Some may work for you some may not. But did you know that there are actually certain yoga poses and practices that can help curb your allergy symptoms? These are great to keep in mind even if you don’t normally suffer in the springtime just to ensure you keep the allergies away and at bay!

Breathing

Easier said than done when you’re suffering from allergies, but deep, steady breathing can actually relieve your symptoms. We know that breathing is always extremely important and one of the cornerstones of good yoga practice. Often we are told that conscious breathing is beneficial in every day life as well. If you find yourself experiencing shortness of breath or constant sneezing, try to take a few moments to focus on your breath. Close your eyes and slowly and deeply breath in and then out. Try and breathe through your nose if you can, but if not, open your mouth just a little and slowing breath in like you’re sucking a thick milkshake through a straw. Repeat this a few times throughout the day and always try to keep your breaths deep and slow when you’re experiencing allergy symptoms.

Slow Practice

When suffering from springtime allergies, try some slower paced flows. Because your breathing may not be in tip-top shape, slowing your yoga down will help you be able to keep your breath slow as well. Intense, faster paced classes raise our heart rates resulting in faster breathing even when we don’t have allergies. Holding poses longer and moving into them slowly will help keep your heart rate steady and breath deep. Also, keep your poses wide. This will open up your lungs allowing more air to come in and out. Try slow, warrior sequences, taking three deep breaths while in each pose. End your practice with an extended Savasana, keeping yourself elevated with blankets or a bolster.

Restorative Poses

If you’ve ever taken a relaxation class, you’ve likely performed restorative poses. These poses usually involve at least one prop, if not multiple, and leave you in a certain position for two or three minutes at a time. This type of practice is great for allergies because it keeps it slow while still reaping the benefits of yoga and allows for deep, slow breathing. Here are some great restorative poses to try when suffering from springtime allergies:

Supported Bridge Pose

Versions of Supported Bridge, just like normal bridge, but with extra support to help you stay in the pose for an extended amount of time. In classic bridge, your feet are flat on the ground, knees are bent. Your head and shoulders are on the ground and your back and bottom are lifted. To support your back in the restorative version, use whatever combination of blankets, blocks, or bolsters work best for you. You may also want to try a blanket under your neck or a strap around your thighs. Let your arms be heavy and free, palms facing up on the ground.

Supported Reclining Hero’s Pose

This pose involves laying your back on a bolster, knees bent, shins and tops of your feet on the ground and shooting backwards. In Supported Reclining hero Pose Make sure your head and neck are properly supported and arms lay heavy and free on the ground, palms facing up. This pose really opens up your chest and lungs.

Supported Bound Angle

This pose can start by sitting straight up with your feet together. Support your knees and thighs with blankets or blocks and lay your back down on a bolster. Again, be sure you are not straining your neck. Arms are heavy and free on the ground, palms up. Focus on keeping everything open in this pose.

Yogasync Me!  This Yogasync for Asthma, suitable for all levels, a  sequence using supported and restorative poses.

TLC My Respiratory

Want more? Make your own Yogasync sequence using the Genesis Yoga Suite available with Platinum memberships. You will not find as many supported poses with such expert instruction anywhere else on the web. Use the simple drag and drop Easy Yogasync Builder tool to make your own Yogasync. Explore your favorite poses in a supported way, and try poses that you thought were out of your reach, to discover new perspectives on Yoga.

Show Me Supported Poses

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Benefits: This movement is practiced in preparation for full handstand against the wall. It builds upper body strength and helps one gain confidence in being upside down.

Step by Step Instructions:

Begin by kneeling in vajrasana, with your hands on your thighs and your toes
touching the wall.

Exhale and place your hands on the mat, directly under your shoulders, with
your fingers spread. Tuck your toes underneath and straighten your
legs, coming in to a short Downward Facing Dog.

Bend your left knee and place your foot on the wall at hip height,
followed by your right. Press your heels in to the wall and
straighten your legs.

Allow your hands to descend evenly. Move your armpits toward the wall.
Move your lower ribcage into the body. Keep your legs straight and
press your feet in to the wall.

To come down, bend your right knee and bring your left foot on to the
mat, followed by your right. Place your shins flat on the mat and
again come to kneeling in vajrasana, with your hands on your
thighs. This movement can be practised repeatedly in one session,
either consecutively or dispersed throughout.

Everything Else:

Level: 5
Props required: Wall
Movement Type: Inversion
Sub Movement Type-A: Arm Balance
Sub Movement Type-B: Strengthening
Main Anatomical Focus: Shoulders
Secondary Anatomical Focus: Wrists
Physiological Focus: Circulatory System, Muscular System, Respiratory System, Skeletal System

Therapeutic Focus: Lethargy, Obesity

Contraindications:Avoid this movement if you have a serious shoulder or wrist injury, if you are menstruating, pregnant have a headache or you suffer from High Blood Pressure.

Content Courtesy of www.yogasync.tv Members Area

Benefits: This pose tones and strengthens the muscles that run the entire length of
the spine. It stretches the abdominal and pelvic organs; increasing
blood circulation into this area and keeping them healthy. It
stretches the chest which increases lung capacity and oxygen uptake
and helps to lift feelings of depression. It stimulates the kidneys
and adrenals and balances the reproduction organs in women.

Therapeutic Focus: Fatigue, Mild Depression

Contraindications:If you have Low Blood Pressure come out of the movement slowly. Avoid this movement if you have High Blood Pressure a migraine, Insomnia a serious Lower Back or neck injury are menstruating or pregnant.

Everything Else: Level: 6

Props required: Not Required
Movement Type: Back Bend
Sub Movement Type-A: Kneeling
Sub Movement Type-B: Shoulders
Main Anatomical Focus: Spine
Secondary Anatomical Focus: Chest
Physiological Focus: Circulatory System, Endocrine System, Reproductive System, Respiratory System

Step By Step Instructions

Begin by kneeling in vajrasana with your hands on your knees.

Inhaleand come to kneeling with your thighs, knees and shins hip widthapart.

Check that your feet and shins are coming directly back from the
middle of your knees.

Place your hands on your lower back and move the back face of your sacrum

into your body.

Move your elbows in toward one another, lift your chest and begin to arch

back.

Press your shins down and press your outer hips further forward. Lift your

sternum up and place your hands onto your feet with your fingertips
pointing towards your feet.

Lastly take your head back, looking up towards the ceiling.

Broaden the soles of your feet and press the outer edges of your feet down.

Move your calves to the back of your knees and lengthen the fronts of the
shins to your toes.

Lift the backs of your thighs and inner thighs up to the buttock crease
and lengthen your front and outer thighs down to the floor.

Roll your outer hips forward, lift and broaden your pelvic floor up
towards your diaphragm and move your lower back ribs away from your
pelvis.

Press your scapulas and your outer arms down to your palms. Broaden the
spines of your scapulas away from one another and move the bottom
tips into the back of the ribcage.

Feel the opening in your chest and breathe deeply.

On your next inhalation, press firmly through the tops of your feet and
come to kneeling upright. Exhale to vajrasana with your hands on your knees.

Take long, smooth and even breaths.

If you have finished back bending, exhale forward and come in to child’s

pose with your forehead on the floor and your arms back behind you.

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]]> http://yoga.org.nz/yoga_postures_main_page/image-quick-find-yoga-positions/camel-pose-ustrasna/feed/ 0 http://yoga.org.nz/yoga_postures_main_page/image-quick-find-yoga-positions/half-supported-headstand-against-wall-ardha-salamba-sirsasana/ http://yoga.org.nz/yoga_postures_main_page/image-quick-find-yoga-positions/half-supported-headstand-against-wall-ardha-salamba-sirsasana/#comments Mon, 17 Nov 2014 08:21:53 +0000 http://yoga.org.nz/?page_id=4215 Half Supported Headstand Against Wall – Ardha Salamba Sirsasana

Benefits: This is an excellent preparation pose for headstand. It builds the strength, and teaches correct alignment in the upper arms and shoulders that is needed for full headstand. This is important to learn in the beginning so that the vertebrae in the neck do not become compressed. Half handstand also builds the confidence needed for undertaking full inversions.

Step by Step Instructions:

Begin by kneeling in vajrasana with your heels directly underneath your sitting bones, close to a wall.

Have your hands on your knees, your spine erect and your breath long, smooth and even.

When you are ready come on to your hands and knees, have your toes
touching the wall and your hands directly underneath your shoulders.

Place your elbows on to your mat one at a time and clasp the inside of your
left elbow with your right hand, and the inside of your right elbow
with your left hand. Let go of your elbows and interlace your fingers
so that your hands form a cup. The fingers are interlaced right to
their base but not locked and the thumb pads are touching.

On an exhalation, tuck your toes underneath and straighten your legs to
come into a short Downward Facing Dog.

Breathe here, as you clearly descend your underneath wrist bones downward,
open your armpits to the wall and lift your sitting bones up to the ceiling.

Bend your right leg, and place the right ball of your foot on the wall at
hip height. Next, begin to press your right heel in to the wall, to
straighten your right leg, while you simultaneously lift your left foot on to the wall as well.

Press both heels strongly into the wall as you completely straighten both your legs.

Breathe here, allowing your body and mind to re- orientate to being upside down.

Descend clearly through your lower wrist bones and elbows. Move your very
upper arm bones to the wall. Move your navel back towards your spine.

To come down bend the right knee, and place the right foot on to the
mat, followed by the left one. Bend your knees, place your forehead
on to the mat, and bring your arms back behind you, to come to rest in Child’s Pose.

Allow your face to quieten and your breath to lengthen.

Quietly roll up through your spine to come to kneeling in vajrasana, one again.

Level: 4
Props required: Wall
Movement Type: Inversion
Sub Movement Type-A: Balance
Sub Movement Type-B: Strengthening
Main Anatomical Focus: Shoulders
Secondary Anatomical Focus: Arms
Physiological Focus: Circulatory System, Muscular System, Respiratory System

Therapeutic Focus:  Asthma, Fertility, insomnia, Sinusitis

Contraindications:Avoid this movement if you have a serious shoulder or wrist injury, if you are menstruating, pregnant have a headache or you suffer from High Blood Pressure.

Content Courtesy of www.yogasync.tv Members Area

Benefits: This meditation will help you to come alive within your physical heart by deeply feeling the life force pumping vitality and life around your body. Transform emotions that do not serve you and open up to a deeper vibration of happiness within your body/mind. At an even deeper level, more fully realize how your practice is aligning your heart and your soul so that you are happier, healthier and more joyful with each day. Through meditation, visualization and affirmations uncover your truth, connect to your inner truth and shine as the co creator that you truly are.

Step by Step Instructions:

Take a moment to bring your body into your sitting posture.

And now bring your hands into your mudra of choice.

Soften your gaze and gently let your eyelids close down. Now bring you
awareness into your body. Ensure your spine is straight, as the sits
bones ground into your chair or cushion. Feel the contact points here
and let the spine rebound straight and erect. Pull the lower ribs in
and let the shoulders go back and down so that your heart centre is
open. Draw the crown of the head towards the sky and pull the chin in
a little so the back of your neck lengthens and the crown of your head sits in line with the spine.

Now shift your awareness to your breath and allow yourself to begin to
become deeply relaxed yet intensely alert, relaxing deeply, letting go.

Now tune in to the sounds occurring outside and let your awareness dance
lightly from sound to sound without resting on any particular sound
at all. Just notice… and move on. Let each sound relax you a
little more so that you let go a little more deeply… while at
the same time becoming more alert. Feel your senses tuning in and letting go….

Now bring your awareness inside of the room and again let your senses
dance lightly from sound to sound occurring inside the room… again without settling on any particular sound at all. Just notice….. and move on. Let each sound relax you a little more so that you let go a little more deeply… while at the same time becoming more alert. Feel your senses turning inward and letting go even more….

Now bring your awareness even closer, bring it all the way inside your
body…. Notice the sound of your breath… See if you can
hear your heart beating … Again without settling on any
particular sound at all, just notice… and move on. Let each
familiar sound of your body relax you a little more so that you let
go a little more deeply… while at the same time becoming more
alert. Feel your senses turning inward and letting go even more….

And now… as you go deeper and deeper within… let your
awareness radiate from the heart centre… Just settle into and be in the energy of your heart.

Feel it pumping life force around your body…

Notice if there is anywhere the body/mind feels a little dark or heavy.

Now take your awareness into these areas with the intention of shining
light on the unknown, and freeing what does not serve.

Notice what emotions, thoughts or feelings are stored there… you
might like to make a mental note to do a process around what you find
here so you can transform these shadowy aspects into light…
but for now, breathe life-force into these areas. And just become more aware.

Take your awareness into the cells of the blood… sense and feel
these little pockets of life depositing drops of joy around your
body… and notice your energy levels begin to rise…
feeling lighter and more vibrant. Just notice these drops of life
depositing a lighter, more vibrant energy around your being. Lifting you… elevating you.

Now feel these pockets of life depositing drops of inspired innovation…
feel the vibration of your being lifting, as you become more deeply
aware of an innate energy coming alive within you now.

Notice creativity and aliveness pulsing with each beat of the heart. Feel
it inspiring you, motivating you and moving you joyfully forward in life.

Begin to tune into the alignment between your body and your mind. Notice
how your practice is aligning and integrating your body and mind with
greater balance. Observe within you how this balance allows you to Be
in the world around you. Look and see how much more balanced you are
out there in the world and notice a deeper sense of creative
productivity in your daily life. As you practise you are more
grounded and more centred with each day. And this feels
good… and it makes a happier, more productive you.

Now tune into the alignment between your heart and your soul. Notice how
your practice is aligning your heart and soul in a more balanced way.
Observe within you how this deeper experience of balance manifests
itself in the world around you. Look and see how you be out there in
the world and notice a deeper sense of pleasure and bliss in your
experience of daily life, as you walk your truth more deeply. As you
practise you are happier, healthier and more joyful with each day.

And now let your body/mind bring grounding and centering to the happiness
and joy of the heart and soul walking your truth. Feel an embodied
sense of joyful balance and notice that this joy comes only from deep
within you… Integrated as a whole being.

Feel within you now as you tune back into the heart centre. Feel the inner
grin of the heart smile its loving smile, and send that smile around
your body in the cells of the blood, depositing life and joy, love
and laughter throughout your beautiful being.

You are your creator of happiness and joy, of love and laughter. So feel
within you the happiness and joy that already exists, the love and
laughter that is already there… and let it grow and evolve and
emerge as a happy being, spreading love and joy and laughter
throughout the world. Be the change you want to see. Be the love you
want to feel. Be the laughter you want to hear. And be the joy you
want to spread. You are your creator of happiness and joy, of love
and laughter. And the more people that know this in the world, the
more peaceful our world can be.

Just repeat in your mind…. I am the creator of happiness in my
life. I am the creator of joy and laughter in my life. I create the
life I want to live by being the change I want to see.

I am happiness. I am joy. I am life.

I live. I Laugh. I love.

Just spend a moment now visualizing yourself being the change you want to see.

Feel yourself coming into alignment and balancing as your unique and exceptional self.

Sense what it’s like to own the creation of your happiness and joy.

Be that expression now as you feel what it’s like to move yourself
forward in life with this happiness and joy.

Again…. take your awareness into the cells of the blood… sense and
feel these little pockets of life depositing drops of joy around your
body… and notice your energy levels begin to rise… and
you feel lighter and more vibrant. Just notice these drops of life
depositing a lighter more vibrant energy around your being. Feel it
lifting you up and setting you free.

Now feel these pockets of life depositing drops of inspired innovation…
feel the vibration of your being lifting further as you become more
deeply aware of an innate energy coming alive within you now. Feel
innate within your being an expanding space from which deep happiness
emerges and flows with gratitude and grace.

These thoughts, ideas, feelings and emotions, they are literally changing
your body. You think it… and you strengthen it… So you
focus on only that which you want to strengthen. Your practice
energizes you… So you feel an impulse, an urge towards healing
yourself, healing your life, so you do.

You’ve always had this passion; it was always there, but as you practise you
learn how to direct it. Enjoy your mindfulness and the union that it
creates. You are yoked with the mind, the body, the heart and the
soul… and you are more than this. Your practice brings you
home and centres you. It provides you with a peaceful and joyful
moment that lasts forever…

Now you can gently and slowly bring yourself up and out of meditation,
feeling the permanent impression of these ideas deep within your
being. And each day in your daily life, you become more joyfully
aware of the profundity of your still, deep and beautiful self.

Namaste

Everything Else:

Level:1
Props required: Blankets, Bolsters, Cushion
Movement Type: Meditation
Sub Movement Type-A: Visualisation
Sub Movement Type-B: Meditative
Main Anatomical Focus: Mind
Secondary Anatomical Focus: Nervous System
Physiological Focus: Nervous System, Respiratory System

Therapeutic Focus: Fatigue, Stress

Contraindications:If you suffer from Lower Backache or knee pain while sitting crossed legged or kneeling, during meditation, try sitting on a chair or lying in Savasana.

Content Courtesy of www.yogasync.tv Members Area

Benefits: This basic breathing practice prepares the lungs for the more advanced practice of pranayama. Lengthening the exhalation is soothing and helpful for those that suffer from high blood pressure, nervous tension, headaches and hot flushes during menopause.

Step by Step Instructions:

For this practice of Preparation for Deep Breathing, you will need a
bolster and 1-2 folded blankets. Have your bolster in the centre of
your mat. Have one blanket folded and placed at the top end of your
bolster to support your head. Have the other blanket nearby, ready
to place over you if you get cold.

Sit in dandasana, just in front of your support, with your gaze soft and steady.

Bend your knees one by one, placing your feet flat on to the mat. Bring
your hands on to your knees, and slowly roll down through your spine,
to come to lie on your bolster. Your buttocks will be resting on the
floor, and your head will be supported by the blanket. Bring your
arms out to your sides, with your palms facing upwards. Extend your
legs straight, and allow your feet to roll outwards, so that your
small toe falls to the floor with your big toe following.

Now close your eyes by bringing your upper eyelids down, taking your eyes
deeper inside. Spread your right eyebrow to your right and your left
eyebrow to your left. Spread your cheek skin by moving your right
check skin to your right ear and your left check skin to your left
ear, this will allow your nostrils to become free. Rest your tongue
on your lower palate and allow the inner walls of your throat to become free form tension.

Take the thumb side of your wrists to the floor to turn your upper arms outward.

Observe your natural flow of breath.

As you inhale make sure you are filling both lungs evenly. Feel your
chest expanding circumferentially as you do this.

On your exhalation; breathe out smoothly and quietly, emptying both
lungs evenly. If one lung is emptying faster than the other, bring them into balance.

This is one round. We will repeat nine more times.

Inhale, fill your lungs evenly

Exhale, empty your lungs evenly.

Inhale, synchronise the even filling of the lungs, with the circumferential expansion of the ribcage.

Exhale until the lungs are completely empty.

 As you inhale, see that your head is staying completely still and that your eyeremain soft.

When your lungs are completely empty, the abdominal organs will relax.

Continue on, working with your own breath.

Have the inhalations and the exhalations of even length.

Never force the breath.

Keep the jaw relaxed, and the face free from tension.

Allow the texture of your breath to be smooth.

Inhale; feeling the oxygen nourishing the cells of your body.

Exhale, let go of the carbon dioxide and toxins in your body.

Rest here, allowing yourself to relax in savasana.

Notice how your mind is after this short practise of conscious breathing.

Next we will focus on and learn the art of exhalation.

Begin by exhaling whatever breath you have left in your lungs. Take a normal inhalation without effort.

Keep your diaphragm lifted as you exhale; smoothly, deeply and completely.

Again take a normal inhalation.

Lift your diaphragm as you exhale, and keep lifting your diaphragm to help guide your lungs to emptiness.

Inhale, filling your lungs evenly.

Exhale completely; making sure that the length of your exhalation is two to three times longer than your inhalation.

Continue on at your own pace.

Allow the inhalation to come to you.

Allow your exhalation to be long, smooth and even, allowing your lungs to empty from top to bottom.

Inhale.

Exhale; let go of the carbon dioxide and any toxins in your body.

Inhale.

Exhale out any unwanted emotions, and at the bottom of the exhalation,
connect to the peace and stillness.

Now stay connected to this deep sense of peace and stillness throughout the last three rounds.

Rest here, relaxing in savasana.

Next we will focus on, and learn the art of inhalation.

Begin by exhaling whatever breath you have left in your lungs.

Inhale slowly, steadily and deeply.

Allow the natural pause to happen.

Exhale normally without effort.

On the inhalation, fill your lungs from bottom to top, with your
inhalation being 2-3 times longer than your exhalation.

Exhale completely.

Inhale and gradually broaden the ribcage, from the floating ribs to the collar bones.

Exhale completely.

Allow the nasal passages to stay soft and open on your inhalation……. as well as your exhalation.

On the inhalation, see that the back of your diaphragm is expanding as much as the front of your diaphragm.

Exhale.

Continue on at your own pace.

Focusing on lengthening the inhalation is very helpful for those suffering
from low blood pressure, depression, low energy levels and general tiredness.

Allow your awareness to rest deeply and completely on your entire
inhalation…and your entire exhalation.

There is only this breath, in this moment in time.

Let go of your practice now, and rest here in savasana.

Everything Else:

Level: 1
Props required: Blankets, Bolster
Movement Type: Pranayama
Sub Movement Type-A: Supine
Sub Movement Type-B: Meditative
Main Anatomical Focus: Whole Body
Secondary Anatomical Focus: Mind
Physiological Focus: Circulatory System, Digestive System, Endocrine System, Excretory System, Muscular System, Nervous System, Reproductive System, Respiratory System, Skeletal System

Therapeutic Focus: PMS, Stress

Contraindications:If you experience and dizziness, shortness of breath, or nauseous stop the practice and rest in Savasana.

Content Courtesy of www.yogasync.tv Members Area

Level:1
Props required: Strap
Movement Type: Standing
Sub Movement Type-A: Shoulders
Sub Movement Type-B: Strengthening
Main Anatomical Focus: Shoulders
Secondary Anatomical Focus: Legs
Physiological Focus: Respiratory System

Therapeutic Focus: Mild Depression

Contraindications:Avoid this movement if you have a serious neck or shoulder issue, or a cardiac condition

http://www.yogasync.tv/movements/detail/cow-face-pose-standing-with-a-strap/

Benefits: In this post modern era that we live in, we have a lot of forward bending actions in our daily life. These actions cause the muscles on the front chest to become tight and the muscles on our back chest to become weak. This pose strengthens the muscles on the back chest and increases flexibility in the front chest. This physical opening that happens in the front chest helps to improve the physiological function of oxygen uptake, which in turn can cause a psychological shift of boosting confidence and lifting mild depression.

Begin by standing on your mat in tadasana with a strap over your right shoulder.

Exhale and bring the back of your left palm on to the middle of your back.

Inhale your right arm above your head, bend your right elbow and bring your

right hand down your back with your palm facing your body.

Take hold of the strap in both hands.

Become aware of your left hand; roll the left thumb away from your back and

your little finger into your back. This will roll the very top of
the left inner upper arm forward, bringing your left scapula on to
the back of the ribcage and opening the front of the left shoulder.

Now move the skin on the back of your left arm down towards your elbow,

to draw the left scapula down the spine, releasing the upper trapezius muscle.

Keep your right elbow pointing directly up towards the ceiling and your
right forearm close to your head.

Unclasp your hands, bringing your arms to your sides and come to stand in

tadasana.

Now let’s repeat on the other side.

Bring the back of your right palm on the middle of your back.

Inhale your left arm up above your head, bend your left elbow and bring your

left hand down your back, with your palm facing your body.

Take hold of the strap in both hands.

Unclaspyour hands, bringing your arms to your sides and come to stand in

tadasana, feeling the opening in your chest area.

Benefits: Bridge pose is a most effective preparation for Shoulderstand, because in Bridge, your chest and shoulders are in a similar position to that of Shoulderstand. Your chest and shoulders will learn to become open and stable, without the full weight of your body and legs overhead. Being a mild inversion, it will soothe and revitalise your mind and body. It is also a useful preparation for more advanced back bending, as it teaches your feet to become firmly rooted into the earth. This helps to strengthen the legs, as well as lengthen the quadriceps muscles.

Step by Step Instructions:

For this version of Bridge Pose you will need a block. Begin by
sitting in dandasana with your feet facing the narrow end of
the mat and the block near your left buttock.

Draw your feet in towards your buttocks. See that the outside edges of
your feet are parallel with the sides of the mat and bring the back
of your whole body to the floor. Feel length all the way from your
coccyx to the crown of your head.

With your left hand, take hold of the block, and as you lift your buttocks
away from the floor, place the block tall side up, so that it sits at
the base of your spine. Take your time to ensure it is in the right
place. Extend your arms along the floor. Interlace your fingers and
take a full deep inhalation and exhalation as you allow your feet,
hands and arms to ground into the floor.

Be here, breathing smoothly, whilst observing the following points:

• Are your feet still pressing firmly into the floor?

• Can you feel the balls of your feet just behind your big toes,
  strong and even against the floor? Attention to stability through
  your feet will activate your leg muscles.

• Here, your front thighs remain parallel; do not let your knees splay
  outwards.

• Have your abdomen soft and falling towards your spine.

• Keep the outer tips of your shoulders against the floor.

Gaze towards your cheekbones, with your tongue relaxed down into your
lower palate. Soften your facial muscles; let go, deep within your throat.

Lifting up on to your toes, remove the block and lie back down. Keep your
legs bent and take your thighs in close to your abdomen, with your
hands resting on the tops of your shinbones.

Inhale as you roll up to sitting and move quietly back to dandasana.

Everything Else:

Level: 3
Props required: Blocks
Movement Type: Restorative
Sub Movement Type-A: Back Bend
Sub Movement Type-B: Shoulders
Main Anatomical Focus: Buttocks
Secondary Anatomical Focus: Shoulders
Physiological Focus: Circulatory System, Reproductive System, Respiratory System

Therapeutic Focus: Asthmatic Symptoms

Contraindications:Avoid this movement if you have a Lower Back injury, if you are menstruating, or if you are pregnant.

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Benefits: Savasana unites the mind, body, emotions and spiritual aspects of the self together. It relieves physical and mental fatigue and soothes the sympathetic nervous system.

Step by Step Instructions:

To prepare for savasana, take whatever clothes you need to put on
to maintain a comfortable body temperature, and two blankets. Place
one folded blanket at the top of your mat to rest your head on, and
the other blanket at the bottom of your mat to put over you, to keep warm.

Sit in dandasana with a blanket at the end of your feet.

Now your bend knees and bring your buttocks towards your heels. Take
hold of the blanket. Lower your back vertebra by vertebra on to your
mat, pulling your blanket over you as you roll down.

Rest your head on the folded blanket and straighten your legs one by one.

Bring the back of your arms on to the floor about a foot away from your
body with your palms facing up.

Your feet are hip width apart with your little toes rolling toward the
floor and your big toes following, your legs completely relaxed.

Close your eyes by bringing your upper eyelids down, taking your eyes deep inside.

Allow the skin on your forehead to be broad, and moving towards your
temples. Allow your cheeks to melt towards your ears, your nostrils
and nasal passages to be soft, and the back of your tongue to move to the back of your throat.

Draw all your senses inward, resting your mind on the spaciousness in between your thoughts.

Allow your whole body to become more and more relaxed. Feel any tension
that you are still holding on to, melt away, like ice on a hot day.

To come out of savasana, firstly begin to deepen your breath.
Taking deeper inhalation and exhalations.

Without tensing your neck and throat, bring your arms to your sides and your legs together.

Inhale your right arm above your head and gently roll to your right side,
keeping your knees bent and resting your head on your upper arm.

Pause here, allowing an inner cue to tell you when to sit up.

To come to sitting; bring your left palm on the floor in front of you
and gently push yourself up to sitting, bring your head up last.

Make your way into a comfortable crossed leg position with your hands on
your knees and your chest lifted. Take some deep breaths here and
then quietly open your eyes. Feel the calmness and quietness you are now experiencing.

Level: 1
Props required: Blankets
Movement Type: Restorative
Sub Movement Type-A: Supine
Sub Movement Type-B: Meditative
Main Anatomical Focus: Whole Body
Secondary Anatomical Focus: Mind
Physiological Focus: Circulatory System, Digestive System, Excretory System, Muscular System, Nervous System, Reproductive System, Respiratory System, Skeletal System

Therapeutic Focus: Fatigue, Stress

Contraindications:If you suffer from backache place a bolster under your knees, if you are pregnant refer to our pregnancy relaxation lying on the side.

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Benefits: This pose opens the chest and enhances lung capacity. It increases strength and flexibility of the thighs, legs, hips, and back. It is an excellent pose for aiding digestion and elimination. It warms the body, preparing it for more challenging poses.

Step by Step Instructions:

Begin by standing in tadasana.

Cross your arms in front of your chest. Bend your knees and step your feet
4ft apart, bringing your arms to shoulder height with palms facing the floor.

Exhale, turn your right foot out to 90 degrees and turn your left foot in slightly.

Inhale, exhale and bend your right knee until your thigh and calf form a
right angle and rest your right elbow on to your knee. Bring your left hand on to your coccyx.

Inhale and raise your left arm alongside your left ear, turn your head and look up.

Bring your awareness to your breath; keeping your face, throat and eyes soft.

Become conscious of the following points:

• Bring your
  weight into the middle of your right heel and press it into the
  floor.

• Roll your right ischium bone underneath you until it is in line with
  the middle of the right knee.

• Press downward into the right elbow and lift upward out of the
  shoulder, while turning both sides of your chest so that they are
  facing your front.

• Slide the inside blades of your scapula down towards your sacrum and
  press the bottom points down into the back of your ribcage.

• Press your left foot into the floor, lift your kneecap and feel a
  single, continuous stretch from your left ankle to your left wrist.

To come out of the pose, inhale your left arm down, bring your body back
to upright and straighten your left leg.

Exhale; turn your left foot out to 90 degrees and your right foot in slightly.

Inhale, exhale and bend your left knee until your thigh and calf form a right angle.

Bring your left elbow onto your left knee and bring your right hand onto your coccyx.

Inhale your right arm alongside your right ear with the palm facing down and
turn your head to look upwards.

Again, bring your awareness to your breath; taking long, smooth and even breaths.

Become conscious of the following points:

• Bring your weight into the middle of your left heel and press it
  into the floor.

• Roll your left ischium bone underneath you until it is in line with
  the middle of the left knee.

• Press your right foot into the floor, lift your kneecap and feel a
  single continuous stretch from your right ankle to your right wrist.

To come out of the pose; inhale your right arm down and bring your body
back to upright. Straighten your left leg. Turn your feet back to
parallel and cross your arms in front of you.

Exhale and step back to tadasana with your arms at your sides.

Level: 3
Props required: Not Required
Movement Type: Standing
Sub Movement Type-A: Hips
Sub Movement Type-B: Strengthening
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Hips
Physiological Focus: Circulatory System, Reproductive System, Respiratory System

Therapeutic Focus: Lower Backache, Sciatic Pain

Contraindications:Avoid this movement if you have a headache, high or Low Blood Pressure, Insomnia

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