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FAMILY
CIRCLE — October,
2002
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The
demands of daily life build tension in our bodies. Restorative
yoga counters tightness by allowing us to be completely still
and let go. Jillian Pransky, creator of relaxmore, guides you
through this serene series. Stay in each pose for 5 to 15 minutes,
finding comfort, not strain, in each posture. When done, roll
onto your right side in a fetal position before slowly sitting
upright.
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Reclining
Goddess
Benefits:
Opens the hips, groins, front of chest and abdomen.
How to do it: Stack 2 to 3 pillows lengthwise and sit at
the edge. Rest upper body on pillows. Bring feet together and let
knees open to sides. Place 2 pillows under each knee for support.
When done, bring knees in and roll to right side, slowly sitting
up. |
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Child's
Pose
Benefits:
Increases flexibility in the back, neck, hips and knees. Calms the
nervous system, helping to relax body and mind.
How to do it: Stack 3 to 4 pillows lengthwise and kneel at
the base, sitting on your heels. Keeping your big toes together,
separate the knees a little more than hip-width apart. Pull pillows
toward you and lower upper body onto the pillows. Turn head to one
side. (Halfway through the allotted time, turn head to opposite
side.) Close eyes. Feel the back expand with each inahle; on the
exhale allow your body to sink into the cushions. When done, slowly
return to sit. |
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Sublime
Side Lean
Benefits:
Stretches torso and provides a gentle twist, releasing tension in
the lower back.
How to do it: Place 2 or 3 pillows lengthwise. Lie on the
right side with hip at the base of pillows and torso resting on
stack, right arm under head. Bend the left leg and let it rest in
front of the extended leg. The left arm can reach over head to increase
the stretch. Close your eyes and allow your body to relax and release
any tension. Slowly sit up and switch sides, resting for the same
amount of time. |
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Assisted
Bridge
Benefits:
Opens the chest and abdomen to improved breathing and digestion.
How to do it: Lie on your back with knees bent and feet flat
on the floor. Lift butt and slide a thick telephone book under the
base of your spine. Find a comfortable position, then let upper
back release on floor. Arms are relaxed at sides or resting on belly.
Feel chest and belly rise with each breath. When done, gently remove
brook from under you. |
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Supported
Straddle Bend
Benefits:
Gently releases tension in the hamstrings and lower back. It also
helps to promote a sense of security when feeling anxious.
How to do it: Sit facing the seat of a chair and open legs
to a wide straddle. Feet are flexed with toes pointing to the ceiling
and kneecaps facing up. Inhale and reach the arms up, lengthening
your spine. Exhale and reach your torso and arms forward placing
your forearms on the seat. Rest your head on your hands. (You can
place a small pillow on the chair if it does not have a cushion.)
When finished, slowly return to situ upright. |
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By
Joanne Van Zuidam. Joanne is an associate editor at Family Circle.
She practices yoga every day.
(Yoga teacher in photos: Jillian Pransky) |
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