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Unwind Your Day
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Hi I'm Liz with Caravan and this is a very simple restorative
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day
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Hi I'm Liz with Caravan and this is a very simple restorative
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pose that you can do at the end of the day to unwind your
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day you don't really need a lot of props
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all you really need is a blanket
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we're going to do is focus on a couple of things that
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can happen throughout the day
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we're going to alleviate some of the things that can
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happen throughout the day we can get sort of tight
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hip flexors and so as muscles from sort of sitting
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a lot or getting too much into this fight or flight
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mode that we so frequently live in when we are stressed
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out the other thing that we typically suffer from
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is low back pain really also from sitting and from
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under utilizing our legs
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so this is a really nice pose that you can do you're
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going to take a blanket I want you to fold it
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approximately in
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This sort of width and depth
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I'll show you while on the front of my body where you're
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going to place that you're going to be laying down
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on this I wanted to cover your hips and the tops of your
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thighs a little bit okay so place this down on the floor
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you can do this anywhere and you're going to lay down
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on your belly
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put your pelvis on it
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so that your low back okay
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your low back is on the same level as the blanket is
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so that your low back is going to have a little more
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space and the body is going to be a little bit more open
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in here and you're so as a muscle that connects the
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thighs to your spine is going to be a little open
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now
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lay down on your belly
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now you can stack your palm one palm over the other
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and either place your nose straight down or turn to
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the side
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And close your eyes and I want you to begin just by observing
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the natural breath notice that your breathing as
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you notice the natural state of your breath without
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trying to change anything
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feel how the support of this blanket is helping you
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helping you spread across the low back it's releasing
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releasing your psoas muscle by opening up the front of the body
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at the same time and you're observing that your breathing
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and now begin to notice any sensation of the spreading
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of the low back
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As you inhale
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so I actually want you now to begin to draw the breath
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into that area that area that you can feel in the low
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back that's getting a little more space encourage
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that space by sending the breath there as you breathe
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in and as you breathe out
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feel the width of your collar bones
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so the inflation continues to encourage the width
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across the back and the back of the potus and the exhalation
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just widens the collar bones just continue like this
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enjoy the spreading and the widening of the low back
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the ease across the low back and the back of the pelvis
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as you breathe in
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And the width of the collar bones as you breathe out
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and if your head was turned to one side now just turn
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your head to the other side
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And continue like this following the breath following
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the movement of the widening and the ease across the
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low back as you inhale and the spreading of the collar
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bones as you exhale as you breathe in the low back spreads
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wide and you're also giving the so as a little more
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length and space
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that's the front of the body again where the thighs
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meet the spine deep in the body
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the exhale continues to just really spread the collar
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bones
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So the breath in is a widening and the spreading of
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the muscles of the back and the release of the muscles
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deep in the body and the exhale releases the collarbone
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spreads them wide can continue like this
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you may begin to notice that the exhalation gets longer
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but the inhalation creates more and more space
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you begin to come out of the polls by sliding your elbows
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wide
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bring your forehead to the floor
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bring your hands beneath your shoulders and push
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yourself slowly up to sit keeping your head heavy
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Don't your head up don't jar
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the nervous system after you've just begun to bring
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yourself into that sort of restful mode and come up
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to sit so again this is a pose that you can do at the end
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of the day to unwind your day to create ease in the low back
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in the psoas and bring yourself back to your breath
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I'm Liz from Caravan Namaste
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