Let Yourself Land

Deep Listening by Jillian Pransky has become my guide as I teach Restorative Yoga. Her words resonate with me, as we both understand the role that the mind's relationship with the body plays in our lives.
The sequence for this week (April 11th) comes from chapter II: Let Yourself Land. According to Ms. Pransky,  we as humans spend our lives, "zipping around," as if in a motorboat, or as a hummingbird flitting from flower to flower, never really stopping to see the sights or smell the flowers. We zip looking to, "find peace and stillness. We make waves and noise," searching and searching for that elusive thing that will bring us happiness and contentment. At times we push ourselves thinking that if we, "stop working so hard something will not be okay." Pransky states, "we are either running toward something or running away from something." We live in a society of fight or flight instead of rest and digest.

Excellent resource

What can we do to counter this stress that we have put on ourselves? Let Yourself Land.... ground yourself in order to, "cultivate a balanced mental state." To "notice what it feels like when our body is completely supported by the earth. To create a relationship with the earth."  To yield, to surrender our tension to the force of gravity knowing that the earth is strong, steady, and stable, willing to hold us as we bring ourselves onto our mats.

RESTORATIVE YOGA SEQUENCE
60 minutes 

PROPS: bolster (large pillow), four blocks (thick books), two blankets, strap (rope, belt)

SEATED SUKHASANA: EASY SEATED POSE (5 minutes)

Sukhasana

sit on two blankets, place a block under each knee, and one block on top of each knee to rest forearms upon.

Thread the Needle

WARMUP:  Table Top Cat n Cow, Torso Roll, Thread the Needle (5
minutes)

SUPINE BOUND ANGLE: CHEST OPENER (8 minutes)

two blocks, bolster, strap (wrapped around waist and feet), blanket to lay upon angled bolster to support and cushion cervical spine. 

COUNTER: Windshield Wipers (2 minutes)

Child's Pose: Balasana 

CHILD'S POSE: BALASANA: HEART OPENER (8 minutes)

bolster, folded blanket (between bent knees) 

COUNTER: Tabletop Torso Roll (2 minutes) 

PRONE SPINAL TWIST: TWIST (4 minutes each side) 

two blocks, bolster, folded blanket (to use between bent knees or to place on bolster) 

COUNTER: Windshield Wipers to Seated Forward Fold (2 minutes each side)

Legs up the Wall

ELEVATED LEGS UP THE WALL:  VIPARITA KARANI (8 minutes) 

Two choices for support under sacrum 1.) two blankets under sacrum or 2.) bolster under sacrum
COUNTER: Reclined Supine Twist (2 minutes)

SAVASANA: (8 minutes) 
Move bolster down under knees. May place a block under each heel of foot. Eyes resting-arms out/palms up.

Resources: 

Pransky, Jillian, Deep Listening, Rodale Wellness; 2017. 

Poses: https://www.shape.com/blogs/working-it-out/restorative-yoga-ultimate-relaxation