The savasana blanket cradle provides a nurturing, supportive embrace for the head which allows the whole skull and neck to completely relax. It also helps contain energy in the body by keeping the chin slightly tucked, and stimulates the vagus nerve at the back of the head (occiput) activating the parasympathetic nervous system.

Caitlin Harris who is one of our lead restorative teacher trainers learnt this savasana blanket cradle technique at a workshop with Lizzie Lasater (the daughter of Judith Hanson Lasater – the queen of Restorative Yoga!). She teaches it on the Restorative Course and it is also a firm favourite with many our retreat guests.

Technique:

• Fold 1 blanket to half stack size, with the top layer stepped 5cm from the bottom layer (ensure the open edges are on top).
• Place the folded blanket at the top of the mat, with the open edges facing towards the mat, and the neat folded edge facing away from the mat.
• Lie down on the mat, and bring the bottom edge of the blanket under the shoulders.
• Lift the head, pull the top layer of the blanket towards the head and curl it up to create a roll that fits in the curve of the cervical spine. Bring the head back down on to the blanket.
• Roll the side edges of the top layer of blanket under, tuck them underneath the head. Repeat with the bottom layer, tucking it in tightly to create a gentle compression in the back and sides of the head.
• The neck is supported by the blanket roll, the sides of the head are supported by the blanket, and the chin is slightly tucked towards the chest.
• Option to put an eye pillow over the eyes.
• Stay here for 20 minutes – enjoy!

The post Restorative Savasana appeared first on Byron Yoga.

Methodology:

• Start in Malasana, squatting with your feet about shoulder width apart, knees wide and heels down on the mat if possible.
• Separate your knees wider than your hips and lean the torso forward.
• Stretch your arms forward, bend the elbows and place the hands on the floor with fingers spread wide and the backs of the upper arms against the shins.
• Learn your torso forward and wiggle your knees up towards your shoulders.
• Bending the elbows out to the side, engage your core and squeeze your inner thighs into the upper arms.
• Lift up onto the balls of your feet, learn forward even more and then take one foot, or both off the floor. Balance the torso and legs on the backs of the upper arms. This might be enough!
• As you progress in lifting both feet then and start to straighten the elbows, draw the inner edge of the feet together and have the knees firm to the outer arms, high up near the armpits.
• Keep the head in a neutral position with your eyes looking at the floor, or if your neck in comfortable, lift the head slightly and look forward.
• The next challenge is to jump back out of Bakasana into Chaturanga Dandasana … and then to float into the pose from down dog.

Contra Indications:

• Not for those who are pregnant, those with carpal tunnel syndrome or wrist / elbow issues.

Benefits:

• Strengthens arms, wrists, shoulders, inner thighs and abdomen. Stretches the upper back and groin. Builds confidence, courage and sense of combating fear.

Teaching tips:

• For students who are afraid of falling on their face, place a bolster on their mat.
• For those struggling to lift even one foot off the mat, place a block under both their feet to they get the feeling of height and they can lift off one foot at a time.
• For advanced students place a block under the feet and once the student is in the balance instruct them to pick up the block with the inner edges of their feet.
• Really encourage students to connect with their core – and to have fun!

The post Bakasana – Crane (Crow) Pose appeared first on Byron Yoga.

Restorative Yoga Training

The post Yin vs Restorative Yoga appeared first on Byron Yoga.

For the main ingredients in this recipe we have used bananas from our garden, full of potassium, fibre and vitamin B6, as well as fresh kale, a super food rich in protein and vitamins A, C and K.

Other ingredients you will need for this recipe are papaya, almond milk, cucumber and chia seeds.

Ingredients:

• 2 small bananas
• ½ papaya
• ½ small cucumber
• 1 cup of almond milk (or any kind of milk you like)
• ¼ cup of Chia seeds

Method:

• Just peel the bananas, wash your greens and place all ingredients in the blender – banana, kale, cucumber, papaya and the chia seeds
• Finally pour in some almond milk (or any nut milk you like) for the creamy texture
• Blend everything until smooth. Pour and enjoy!

Serves 2

The post Fresh Green Smoothie appeared first on Byron Yoga.

Using props to support the body, this restful pose helps to open the hips, groin, abdomen and heart space, and creates a nurturing cradle like effect for the body. By opening the front of the body, the breath begins to slow down and deepen, helping to activate the parasympathetic nervous system (rest and digest). This pose provides a stretch for the inner thighs and opens the hips, enhancing blood circulation to all of the reproductive organs, which can relieve menstrual cramps, and is a wonderful pose for fertility and pregnancy.

Accessible to most people, this pose is great for anyone who is feeling tired, stressed, and burnt out or if you simply want to relax and let go of the day.

Technique:

Set up two blocks at the top of the mat in a T-Shaped format, with the top block on the medium height and the bottom block on the lowest height. Place a bolster over the blocks and then one blanket over the bolster with about 20cm overhanging the base of the bolster, and another blanket at the top of the bolster for a pillow. Bring another blanket to double stack size and roll along the long edge to create a long roll for the feet. Fold 2 stack size blankets to half stack size length ways, making 2 rectangular blankets for the arms, place them either side of the bolster in line with your arms.

Sit on the blanket at the base of the bolster. Bring the soles of the feet together and place the rolled up blanket over the tops of the feet. Hold on to the ends of the blanket as you recline back and lay on to the bolster, tucking the blanket under your legs to support the knees and the hips. Put your eye pillow on, place your arms on the blankets with the palms facing up and get ready to relax!!

Make any adjustments you need before coming in to stillness. Take a scan through the body, starting at the crown of the head and working your way down to the toes, notice if you are holding on to any tension. Use the exhale to release any tension out into the earth.

Begin to connect with the breath, simply observing the rise and fall of the abdomen. You may notice the breath naturally begin to lengthen and deepen as you activate the parasympathetic nervous system. Hold the pose for at least 5 minutes. Try to stay connected with the breath, expanding and receiving with each inhale, softening and letting go with each exhale, feeling the body relax with each breath.

When you are ready to come out of the pose, bring your hands under your legs and draw the knees together, and slowly roll over to the right side. Take a few steadying breaths, and then press in to the left palm and slowly roll yourself up to sit, bringing the head up last so that you’re not straining through the neck.

Contraindications: This pose is accessible to most people, however if you have sore knees or hips, keep the legs extended. If you have a sore lower back, place another folded blanket at the base of the bolster, or use a second bolster to increase the height.

Benefits: Opens the hips, groin, abdomen, chest and pelvis. Increases circulation and can relieve menstrual cramps. Helps to restore energy, calm the mind and promote sleep.

The post Supta Baddha Konasana appeared first on Byron Yoga.