Rejuvenating yoga

We have amazing powers of self-regeneration. Our challenge is to believe in our innate capacity to rebalance, and to do it with integrity and without guilt. When we are frazzled by the day's end, we know what will renew us — a few minutes of quiet time, a walk in the woods, a good book and a bath, or a small, candle-lit sanctuary for yoga. This chapter, and to a great degree, this book, is designed to foster the self-regenerating capacity of woman through yoga. Here you will have the chance to unwind the tight muscles of your body and the restrictive pressures of your mind through restorative yoga, wall yoga, and a yogic technique called Alternate Nostril Breathing.

Restorative yoga

Sometimes we need to stop doing and just be. That's when restorative yoga comes to the rescue. These soothing, quieting poses encourage your own natural healing processes to activate, whether it be relief from stress, back pain, high blood pressure, asthma, or any number of imbalances. The poses are wonderful tools for support and relaxation during menstruation, menopause, and pregnancy.

Basic relaxation

This helps lower blood pressure and heart rate, releases muscular tension, reduces fatigue, improves sleep, and enhances immune response. Use a bolster and rolled towel; an eye bag and blanket for warmth are optional.

Lie down and place the rolled towel in the curve of your neck so that it fits comfortably. This position quiets the frontal lobes of the brain. If you have tension in your lower back, place a bolster under your knees. Make sure your legs are relaxed and your knees are supported. If your heels do not touch the floor, place a folded blanket under them.

If you are using an extra blanket for warmth, pull that over you now, and if you have an eye bag, cover your eyes with it. Lie in Corpse pose. If you are more than three months pregnant, practice Side-lying pose.

Simple supported backbend

This is a welcome remedy for the common habit of slouching forward. The muscles of the middle and upper back stretch and relax, the rib cage is opened, and all the organs of the upper body are rejuvenated. You will need one or two blankets, a towel, and a bolster.

1: For neck support, roll a blanket or towel in a way that will maintain the natural curve of your neck. Position a bolster where your middle back will lie and a rolled blanket under your shoulders at a comfortable height. Bend your knees or place a rolled blanket under them to protect your back and relax the abdomen. Rest your arms on the floor above your head or out to the side, whichever is comfortable. Stay in the pose for up to one minute, gradually increasing the time.

2: Roll to one side and remove the props from under your neck and shoulders.

3: Remove the bolster and rest flat on the floor on your lower back for a few breaths.

Supported child's pose
 
This gently stretches the lower back, eases tension in the abdomen, relieves shoulder tension, and quiets the mind. It is a good counter pose for backbends. Do not practice this if you have a chronic back condition or are more than three months pregnant.

1: Kneel on a blanket with your knees apart and your bolster between your thighs. To avoid stressing the ligaments of your outer ankles, point your toes backward, not toward each other. To take pressure off the knee joints, place a rolled towel toward the bend in the knees.

2: Rest your chest gently on the bolster if you need more height, add a blanket or pillow to the bolster Let your tailbone drop toward your heels to lengthen your lower back as you relax. Turn your head to each side for a minute or so. Your arms may either reach back toward your feet or forward around the edges of the bolster close your eyes. Practice for 2-3 minutes.

3: When you come out of the pose, stretch your legs forward and massage or shake your legs, especially around your knees, before you stand up.

Wall yoga

For each of these exercises, prepare your space by placing a yoga mat and/or felt blanket or sheepskin on the ground up close to the edge of the wall. The ' mat should be long enough to fit your body and head. Do not practice these postures if you are more than three months pregnant.

Pelvic tilts

As you straighten up and curl down you will feel a "rubber band" stretch in the body. The floor provides support for the spine as well as a gentle massage to individual vertebra as you curl and uncurl the spine.

1: Lie on the mat with your buttocks about 12in (30cm) from the wall. Bend your knees and place your feet on the wall around 18m (45m) from the base of the wall. Place your arms on the ground at your sides, palms facing downward. Inhale and lift the torso slightly off the ground, leading with your pelvis, and press your knees to the wall (inset).Your spine will automatically straighten and lengthen. Exhale and reverse the motion.

2: Lie on the mat so that your buttocks are 12in (30cm) from the wall. Place your feet 3½ ft (I.I m) up on the wall, about 8in (20cm) apart and parallel with each other Inhale and lift the pelvis and torso high so that you are in a modified Shoulder stand (inset). Press your hands against the ground. Hold the position for 5 deep breaths. Slowly roll down on the exhale: begin to curve the upper spine toward the ground, then the lower spine.

Neck helper

This exercise trains your back, chest, and abdominal muscles to support the lifting of your head. In this way you avoid strain and your neck muscles are strengthened in the process.

1: Lie on the mat so that your buttocks are about 12in (30cm) from the wall. Bend your knees and place your feet on the wall around 18in (45m) from the base of the wall. Place your arms on the ground at your sides with the palms facing downward.

2: As you exhale begin to lift the chest, allowing the head to follow. Relax your neck and feel that your head is lifted by your upper body muscles. This allows the neck to lift without strain. Then inhale and lower your upper chest and neck, with the chest and back muscles supporting the neck.

Tailor

This resting pose finds the spine, hips, and buttocks naturally aligned and well-supported by the floor and wall. It allows the hips and pelvis to relax and open fully. The thighs are stretched and opened as you gently press the knees toward the wall.

Lie on the ground with the buttocks against the baseboard of the wall. Cross your legs and tuck one foot toward the inside of your thigh. The other foot rests to the outside of your tucked leg. Continue for 1-3 minutes, then switch the inside and outside leg position to balance the hips.

Strengthening inner thighs

This exercise strengthens the inner thigh muscles, which are often weak and therefore easily injured. It also strengthens the nervous system. Do this exercise slowly, with conscious awareness of activating the power of the thigh muscles.

1: With your buttocks against the baseboard, straighten the legs against the wall. Consciously activate the inner thigh muscles by imagining you are hugging the muscle to the bone. You may feel a slight stiffening in the thigh muscles as you do this.

2: Begin to inhale and open the legs slowly to around 3ft (I m) wide, controlling the movement with the thigh muscles. As you slowly exhale, take 5 seconds to slowly bring the legs back together. Repeat 5-10 times.

3: After this exercise, close your knees with your feet against the wall and hug your knees to your chest for a few seconds.

Ending wall yoga

Knowing how to move away from the wall when you are finished is important. The muscles and joints that you have exercised and stretched may be in a delicate state, so it is best to move slowly and follow the three steps below.

1: Bring your knees to one side and roll your body down onto that side. Steady yourself with one hand.

2: Making a smooth transition from step 1, come up onto your hands and knees.

3: You may like to counter-stretch for a minute in Child's pose, with your forehead on the ground and your arms relaxed on the floor by your sides.

Practicing alternate nostril breathing

According to yogic teachings, nostrils are gateways to vast energy within the body. The left nostril cools the air as it is drawn in, which relaxes you. The right nostril warms the air as it draws it in, energizing you. Breathe through one nostril at a time to calm or energize yourself.

1: Sit with a straight spine. Using the right hand, extend the thumb, ring finger; and little finger Fold the index finger and middle finger toward your palm. Block the right nostril with your thumb. Inhale through the left nostril.

2: After you have inhaled, and your thumb is still gently pressing against your right nostril, bring your ring finger onto your left nostril so that both nostrils are now closed. Hold them closed for a few seconds.

3: To exhale, lift your thumb and exhale through your right nostril. Empty your lungs, and begin again, inhaling through your right nostril and exhaling through your left nostril. Repeat for 5 minutes.