September 10, 2015 |
5 Best Restorative Yoga Poses
Try out these 5 restorative yoga poses with yogi Jennifer Galardi to keep your body centered and relaxed!
Loading the player...
What is restorative yoga? It is the centering of your breath and body - aligning the physical and mental by practicing stillness or gentle movement for extended periods of time.
Yoga has tons of benefits, flexibility, tone and muscle strength are just some of the physical benefits that come from yoga. Other than physical performance yoga holds many mental and emotional advantages. Individuals who do yoga are said to have better time dealing with stress and are able to think more fluently during stressful situations. Yoga is great if you are in search of some mental clarity and centering your attention.
In this video, Jennifer takes you through five restorative yoga poses to keep cool during the summer. The key to all restorative yoga poses is that the longer you stay in postures, the more there is stability throughout the whole body. By holding the poses for an extended period of time, you will give your body a chance to cool down and calm the nervous system. Keeping longer breaths and remaining stable will leave your body feeling stretched and refreshed at the same time. Jennifer encourages you to incorporate these restorative yoga poses into your yoga practice this summer and keep cool as the temperatures rise.
1
00:00:00.000 --> 00:00:02.245
[MUSIC]
2
00:00:02.245 --> 00:00:06.287
One thing you may not know is that yoga
postures can keep the physical body and
3
00:00:06.287 --> 00:00:09.903
the nervous system in balance when
the thermometer begins to rise.
4
00:00:09.903 --> 00:00:16.878
[MUSIC]
5
00:00:16.878 --> 00:00:18.221
Hey everyone, I'm Jennifer Galardi.
6
00:00:18.221 --> 00:00:21.579
I love when I hear that people
have begun a yoga practice and
7
00:00:21.579 --> 00:00:24.890
how it's improving
the quality of their life.
8
00:00:24.890 --> 00:00:29.220
I've been practicing Yoga for
almost 15 years and I'm still learning.
9
00:00:29.220 --> 00:00:32.680
Here are some Yoga postures to help
keep you cool all summer long.
10
00:00:32.680 --> 00:00:35.620
We're going to start with Trikonasana,
or triangle pose, and
11
00:00:35.620 --> 00:00:37.120
it's one of my favorites.
12
00:00:37.120 --> 00:00:37.890
So, let's begin.
13
00:00:39.030 --> 00:00:40.920
Feet are wider than our hips and
14
00:00:40.920 --> 00:00:44.260
your front toes are going to point
away from your face like this.
15
00:00:44.260 --> 00:00:47.800
We wanna go for
external rotation in this top thigh and
16
00:00:47.800 --> 00:00:50.070
watch that you just don't
jam your knee open.
17
00:00:50.070 --> 00:00:51.890
Okay.
We're really trying to open this
18
00:00:51.890 --> 00:00:53.000
hip up here.
19
00:00:53.000 --> 00:00:56.610
To do that, we're gonna
internally rotate the back thigh.
20
00:00:56.610 --> 00:00:59.510
Right.
So we're wrapping the thigh bone in,
21
00:00:59.510 --> 00:01:02.030
pressing that inner thigh back and in.
22
00:01:02.030 --> 00:01:05.820
You'll notice when I do that,
my heel kicks back further than my toes.
23
00:01:05.820 --> 00:01:07.370
My toes point towards the front.
24
00:01:08.420 --> 00:01:10.940
You'll also notice my
heel to arch alignment.
25
00:01:10.940 --> 00:01:15.100
So if your foot is way out here or
back here, try to center it up so
26
00:01:15.100 --> 00:01:19.800
that front heel is in line with the back
arch, the midline of the back arch.
27
00:01:19.800 --> 00:01:20.710
All right.
28
00:01:20.710 --> 00:01:24.840
Arms up, about shoulder height,
watch those shoulders, don't creep up or
29
00:01:24.840 --> 00:01:25.830
you don't over arch.
30
00:01:25.830 --> 00:01:29.490
Soften the ribs in,
navel to spine, tailbone long.
31
00:01:29.490 --> 00:01:31.610
We'll soften our front knee as you inhale.
32
00:01:32.720 --> 00:01:34.140
Keep a long waist.
33
00:01:34.140 --> 00:01:39.080
Shift the hips back in space as you
shift the body over the front leg.
34
00:01:39.080 --> 00:01:41.230
Now, engage those inner thighs.
35
00:01:41.230 --> 00:01:44.100
You're really gonna start to feel
the legs engage as you start moving
36
00:01:44.100 --> 00:01:44.920
closer to the mat.
37
00:01:44.920 --> 00:01:50.100
You're gonna bring your hand to your
shin and ankle, or if you like, a block.
38
00:01:50.100 --> 00:01:52.330
[MUSIC]
39
00:01:52.330 --> 00:01:54.940
Press down through the big
toe pad of that front foot.
40
00:01:54.940 --> 00:01:57.900
And then this arm will
just come right on top.
41
00:01:57.900 --> 00:02:00.750
If it's too much,
feel free to bring it back to the hip.
42
00:02:00.750 --> 00:02:03.890
Again this inner thigh is rolling in,
this thigh's rolling out.
43
00:02:05.220 --> 00:02:12.250
Tailbone long, ribs in and keep feeling
the expansiveness across the chest.
44
00:02:12.250 --> 00:02:13.800
Again to dissipate some of that heat.
45
00:02:13.800 --> 00:02:18.610
[MUSIC]
46
00:02:18.610 --> 00:02:21.842
Throughout all of this though you
wanna have a steady, calm breath.
47
00:02:21.842 --> 00:02:24.626
[MUSIC]
48
00:02:24.626 --> 00:02:28.770
And the longer we hold postures,
the more we stay in stability,
49
00:02:28.770 --> 00:02:30.780
the more calming they'll be.
50
00:02:31.830 --> 00:02:35.440
So we don't want to move around a whole
lot in the summer, it's already hot.
51
00:02:35.440 --> 00:02:36.800
We don't need to aggravate that.
52
00:02:36.800 --> 00:02:41.430
We want to just find stability,
steadiness, and ease.
53
00:02:43.110 --> 00:02:46.660
When you're ready you can return
the hand to the top hip, look down,
54
00:02:46.660 --> 00:02:49.900
soften that front knee a little bit,
lift up that bottom arm.
55
00:02:51.680 --> 00:02:53.670
And just come back to center.
56
00:02:53.670 --> 00:02:55.140
From here, let's hit the floor.
57
00:02:57.520 --> 00:03:01.300
Now I, as much as anybody,
love a big back bend but
58
00:03:01.300 --> 00:03:04.410
those can be very overheating,
overexerting and
59
00:03:04.410 --> 00:03:08.380
we wanna try to avoid those in the middle
of the day when it's the hottest.
60
00:03:08.380 --> 00:03:10.150
But here's a good alternative.
61
00:03:10.150 --> 00:03:14.890
You can do back bends on your belly and
that will keep you grounded and stable,
62
00:03:14.890 --> 00:03:16.220
if that makes sense.
63
00:03:16.220 --> 00:03:19.470
Remember, we don't wanna blow
our circuits out in the summer.
64
00:03:19.470 --> 00:03:20.610
It's already hot.
65
00:03:20.610 --> 00:03:22.770
We're already feeling a little overheated.
66
00:03:22.770 --> 00:03:25.980
So, if you're gonna do back bends,
do them on the floor.
67
00:03:25.980 --> 00:03:26.799
It's a good option.
68
00:03:28.260 --> 00:03:31.076
So we'll come to our belly and
here is a good one.
69
00:03:31.076 --> 00:03:34.754
[MUSIC]
70
00:03:34.754 --> 00:03:36.194
So we'll take our hands
out in front of us.
71
00:03:36.194 --> 00:03:42.030
On an inhale you will lift the upper body,
bring the biceps by the ears,
72
00:03:42.030 --> 00:03:49.390
the shoulders at the ears and on an exhale
bring your forehead back down to the mat.
73
00:03:49.390 --> 00:03:52.520
You'll notice that my inner
thighs are trying to kiss,
74
00:03:52.520 --> 00:03:56.190
squeezing to the midline of the body,
tops of the feet flat on the floor.
75
00:03:56.190 --> 00:03:57.130
Inhale, I lift up.
76
00:04:00.250 --> 00:04:01.310
Exhale, come down.
77
00:04:03.850 --> 00:04:04.400
Great.
78
00:04:04.400 --> 00:04:05.790
We're gonna do that a couple more times.
79
00:04:05.790 --> 00:04:09.350
Though you can do it on your own
to prep for a bigger backbend.
80
00:04:09.350 --> 00:04:09.940
Inhale up.
81
00:04:12.650 --> 00:04:13.640
And exhale down.
82
00:04:16.290 --> 00:04:20.400
Now this time, inhale with the feet and
the arms off the floor.
83
00:04:20.400 --> 00:04:21.590
And then exhale.
84
00:04:22.960 --> 00:04:26.496
Arms into goal posts, 90 degree angle,
pull the shoulder blades on the back.
85
00:04:26.496 --> 00:04:31.599
Now inhale the arms back over the head,
inner thighs squeezing into the midline
86
00:04:31.599 --> 00:04:36.031
of the body, chin slightly down,
exhale, lift up a little higher.
87
00:04:36.031 --> 00:04:36.884
One more.
88
00:04:36.884 --> 00:04:38.421
Inhale, arms over the head,.
89
00:04:38.421 --> 00:04:41.045
Exhale.
90
00:04:41.045 --> 00:04:44.787
Inhale, hold here.
91
00:04:44.787 --> 00:04:51.199
Exhale, return all the way to the floor,
turn your heard to the side, and rest.
92
00:04:53.450 --> 00:04:54.150
Mm.
93
00:04:54.150 --> 00:04:55.370
Nice job.
94
00:04:55.370 --> 00:04:58.020
So remember it's great to do backbends.
95
00:04:58.020 --> 00:04:59.040
They're expansive.
96
00:04:59.040 --> 00:05:03.160
They're inspiring, but in the summer,
keep them on your belly.
97
00:05:03.160 --> 00:05:06.060
From here,
we'll move to a forward fold posture.
98
00:05:07.580 --> 00:05:11.520
Again, one that a lot of people may
have heard of, paschimottanasana.
99
00:05:11.520 --> 00:05:14.590
You're gonna start with your
legs out in front of you.
100
00:05:14.590 --> 00:05:17.660
You can kind of rock your hips
side to side to move the flesh
101
00:05:17.660 --> 00:05:22.110
out away from the bone so you really
get a widening here through your hips.
102
00:05:22.110 --> 00:05:24.910
Slight inner rotation of the thighs.
103
00:05:24.910 --> 00:05:28.280
Chest is up, spine is long.
104
00:05:28.280 --> 00:05:31.950
Now if you need more support,
you can put a bolster under your knees.
105
00:05:31.950 --> 00:05:33.270
I like that option.
106
00:05:33.270 --> 00:05:34.670
Or just bend your knees.
107
00:05:34.670 --> 00:05:39.520
If you're sitting kinda schlumped liked
this, definitely sit on a bolster or
108
00:05:39.520 --> 00:05:43.780
some sort of prop, even a pillow or
you can put one under your knees.
109
00:05:43.780 --> 00:05:46.060
I'm going to keep my knees soft right now.
110
00:05:46.060 --> 00:05:51.800
I'll inhale, arms over my head, biceps by
the ear, shoulders pulled down and exhale.
111
00:05:55.855 --> 00:06:00.670
Navel pulling back to the spine, inhale
through a flat back as best you can.
112
00:06:02.730 --> 00:06:03.720
Exhale, fold forward.
113
00:06:07.930 --> 00:06:08.989
Let's do one more inhale
114
00:06:08.989 --> 00:06:12.604
[MUSIC]
115
00:06:12.604 --> 00:06:15.912
Exhale as you fold forward, and
this time we'll hold the forward bend.
116
00:06:15.912 --> 00:06:18.989
Relax the head in,
keep working for a long spine,
117
00:06:18.989 --> 00:06:21.638
as the shoulder blades
move on to the back.
118
00:06:21.638 --> 00:06:24.934
[MUSIC]
119
00:06:24.934 --> 00:06:28.901
As you hold these postures,
keep your intention on just calming and
120
00:06:28.901 --> 00:06:31.350
cooling the body and the nervous system.
121
00:06:33.110 --> 00:06:37.440
Remember, deep, slow,
long inhales and exhales.
122
00:06:42.550 --> 00:06:48.650
And, if it helps, just visualize
water rushing up and down your spine.
123
00:06:48.650 --> 00:06:50.140
Cooling.
124
00:06:50.140 --> 00:06:50.918
Calming the nervous system.
125
00:06:50.918 --> 00:06:56.871
[MUSIC]
126
00:06:56.871 --> 00:06:59.165
Great job!
From here we'll move into one of my
127
00:06:59.165 --> 00:07:01.510
favorite cooling twists.
128
00:07:01.510 --> 00:07:04.720
So for that,
it would be great if you have a strap.
129
00:07:04.720 --> 00:07:05.650
If not, no worries.
130
00:07:06.660 --> 00:07:07.160
We'll take that.
131
00:07:10.195 --> 00:07:12.380
And slowly come to lie on your back.
132
00:07:14.110 --> 00:07:16.330
One of my favorite postures right here.
133
00:07:16.330 --> 00:07:17.610
Whew.
134
00:07:17.610 --> 00:07:18.110
All right.
135
00:07:19.120 --> 00:07:23.220
Now the interesting thing with twists
is that if they're very aggressive and
136
00:07:23.220 --> 00:07:26.110
we hold them too long they can be heating.
137
00:07:26.110 --> 00:07:29.970
So with this one we're going to use
the assistance of our strap for
138
00:07:29.970 --> 00:07:31.160
that very reason.
139
00:07:31.160 --> 00:07:33.910
And we're on our backs kinda
in this relaxed state.
140
00:07:33.910 --> 00:07:39.030
So a lot of what happens in
our practice or how it affects
141
00:07:39.030 --> 00:07:43.610
us has to do with the intention or
attention we create in the posture.
142
00:07:43.610 --> 00:07:45.150
So because we're here,
143
00:07:45.150 --> 00:07:49.340
lying down on our backs,
this is a little more relaxed posture.
144
00:07:49.340 --> 00:07:51.900
And we don't need to worry
about it being too heated.
145
00:07:51.900 --> 00:07:54.990
Plus we're being assisted with
the strap which helps us relax.
146
00:07:54.990 --> 00:07:57.290
Take a deep inhale, and
147
00:07:57.290 --> 00:08:02.320
as you exhale, gently just allow
that top leg to cross over.
148
00:08:02.320 --> 00:08:05.680
If you can,
keep the opposite shoulder onto the floor.
149
00:08:05.680 --> 00:08:10.370
Now you're going to try to rotate
those toes towards the floor and
150
00:08:10.370 --> 00:08:13.790
then move the foot a little
bit more away from the face so
151
00:08:13.790 --> 00:08:16.300
down more towards that bottom foot.
152
00:08:16.300 --> 00:08:18.150
Instead of keeping it way jacked up here.
153
00:08:18.150 --> 00:08:23.990
So it's less of a hamstring pull, and
tension here in the hip flexor and
154
00:08:23.990 --> 00:08:30.010
more of a lengthening of this IT band and
a nice easy twist.
155
00:08:30.010 --> 00:08:33.320
If it's comfortable,
you turn your head to the back arm.
156
00:08:35.580 --> 00:08:36.146
Keep your tail long.
157
00:08:36.146 --> 00:08:39.783
[MUSIC]
158
00:08:39.783 --> 00:08:40.348
Close your eyes.
159
00:08:40.348 --> 00:08:43.901
[MUSIC]
160
00:08:43.901 --> 00:08:48.830
And again, just have the intention
of cooling your body,
161
00:08:48.830 --> 00:08:53.370
cooling your nervous system,
calming, relaxing.
162
00:08:55.490 --> 00:08:58.420
You can help with that by extending
your exhales a little bit.
163
00:09:00.210 --> 00:09:02.550
Maybe even taking a slight
pause after your exhales.
164
00:09:07.860 --> 00:09:12.700
And the gently come up, bend your knee,
165
00:09:12.700 --> 00:09:16.200
remove the strap, And then you would
just do that on the other side.
166
00:09:16.200 --> 00:09:22.490
So one of my favorite things to do while
we're down here is a restorative posture.
167
00:09:22.490 --> 00:09:24.550
Now this is a restorative back bend so
168
00:09:24.550 --> 00:09:27.470
it's another great option if
you want to do a back bend.
169
00:09:27.470 --> 00:09:30.770
And you feel like you need to get
more expansive through the chest.
170
00:09:30.770 --> 00:09:34.340
Just because it's not so
aggressive, all right?
171
00:09:34.340 --> 00:09:36.530
So we're gonna use our blocks for
this pose.
172
00:09:38.140 --> 00:09:42.720
You'll take one block on
its midlevel setting.
173
00:09:42.720 --> 00:09:45.460
So horizontal,
if you can see how that goes.
174
00:09:46.920 --> 00:09:49.160
And the other block, we'll take high.
175
00:09:49.160 --> 00:09:53.180
Now you may need to shimmy and
adjust once you get down there.
176
00:09:53.180 --> 00:09:56.100
And I'm just going to lower
myself back onto the blocks.
177
00:09:57.650 --> 00:10:02.530
So this bottom block is kind of right in
line with the base of my bra strap ladies,
178
00:10:02.530 --> 00:10:04.490
or men use your imagination.
179
00:10:04.490 --> 00:10:07.840
But the block is going to be kind of
right between the shoulder blades.
180
00:10:07.840 --> 00:10:08.770
Not the bottom part.
181
00:10:10.280 --> 00:10:12.210
And then you'll rest your head back, so
182
00:10:12.210 --> 00:10:17.150
the base of your skull,
just rest gently onto the block.
183
00:10:17.150 --> 00:10:19.900
Now, you adjust to where it
feels most comfortable, but
184
00:10:19.900 --> 00:10:24.060
you want to watch that your chin's not
higher than your forehead, or vice versa.
185
00:10:24.060 --> 00:10:28.700
So, somewhere where your chin and
your forehead are just nicely aligned.
186
00:10:28.700 --> 00:10:33.050
You'll open your chest, allow your arms
to fall out to the side, palms face open.
187
00:10:34.490 --> 00:10:38.670
One nice option for
the legs is Baddha Konasana.
188
00:10:38.670 --> 00:10:39.929
Soles of the feet together, knees open.
189
00:10:43.748 --> 00:10:47.886
Now to make sure we have a nice cooling
effect here, belly breathing in and
190
00:10:47.886 --> 00:10:48.771
out the belly.
191
00:10:57.154 --> 00:11:00.270
Again, focus on relaxing, on calming.
192
00:11:03.860 --> 00:11:06.450
Such a nice posture to open the airway,
193
00:11:06.450 --> 00:11:10.040
open the breathing without
getting overly heated.
194
00:11:10.040 --> 00:11:14.220
This is one of my favorite poses to
stay in for up to 10 to 12 minutes, so
195
00:11:14.220 --> 00:11:14.890
feel free.
196
00:11:14.890 --> 00:11:19.220
And whenever you're ready, ypu'll just
place your hands at the backs of your
197
00:11:19.220 --> 00:11:25.080
thighs, draw your knees in,
slowly lift your chin towards your chest,
198
00:11:25.080 --> 00:11:29.391
peel yourself up off your blocks,
great job.
199
00:11:30.630 --> 00:11:33.880
I encourage you to incorporate these
postures into your personal yoga
200
00:11:33.880 --> 00:11:35.060
practice this summer.
201
00:11:35.060 --> 00:11:39.830
They'll help keep you cool and motivated
to keep going as the temperatures rise.
202
00:11:39.830 --> 00:11:40.330
Thanks for watching.