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Mini Nourishing Yoga Flow

February 7 2018

Breath and restorative poses are very nourishing to the body. The more we take deep inhales and exhales, the more we relax the nervous system and are able to recharge. Longer, supported holds, get into the muscle and fascia, providing deep nourishment and healing for our tissues. This sequence ends with a restorative inversion, working to reset the endocrine system and further nourish the nervous system. Practice this sequence at least twice this week for some full body nourishment.

Cat Cow – come to your hands and knees, and take a few rounds of cat cow. Inhale as your belly falls, sits bones point up toward the sky. Exhale, ground down through your hands, curl into yourself, belly button pulls up toward the spine. Flow through this a couple times, linking breath with movement, and feeling your breath as it travels up and down the spine. Invite in free form movement, making circles with the hips, neck, or torso, letting your breath tell your body where to move in space. Move for 10 breaths.

Child’s Pose – grab a bolster, body pillow, cushion, or big blanket. Set yourself up for a child’s pose, draping your torso and head down onto a support. Stay for 2 minutes.  

Supported Supine Twist – come to lay on your back, and draw your right leg up to a 90 degree angle, knee over the hip. Draw the right leg across your body, rest the knee and shin on a bolster, block, cushion or stack of blankets. Stay for 2 minutes and repeat on the other side.

Supported Supta Baddha Konasana – come to lay on your back. Bring the soles of your feet to touch and let your knees fall out to the side. Place cushions or blocks underneath your knees, so that the legs are resting on support.

Supported Legs Up the Wall – come to legs up the wall, with a bolster cushion or stack of blankets under your low back. Lower your head and shoulders down to the floor. Find a comfortable position for your arms, settle into the pose and breathe. Stay for 2 minutes. 

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