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On the winter solstice, the light of the Sun begins a new solar cycle, marking the first day of winter in the Northern Hemisphere. The sun slips easily into longer evenings and reminds us to come into a deeper place of stillness. Even though we experience the longest and darkest night of the year and the shortest day with the least amount of light, we know how sacred this time can be. Symbolically, the solstice is a time of turning inward and listening to your inner voice. Like nature around us, we become less active. This quiet season can create moments of reflection and deep peace. Enjoy the opportunity to rest and reflect, pause and ponder, soften and stabilize. The energy of winter is all about personal growth, becoming aware of our own natural cycles, and going within to foster new inspiration.
Follow this simple Restorative Yoga sequence in preparation for the winter solstice and remember to take time to meditate on how we too can bring more light into the world. This is a time for peace and hope for a brighter, warmer future for all.
Restorative Yoga sequence
1. Balasana: Child's Pose
Kneeling on your mat, come to sit on your heels. Bring your knees mat-width apart and slowly bend forward until your torso rests between your thighs; use a bolster under your torso for extra comfort. Bring your forehead to the mat and extend the arms out in front, letting them rest effortlessly.
Breathing deeply, come to notice any tension you are holding on to and breathe into the area to release.
Find peace in the pose and hold for 3 – 5 minutes.
2. Eka Pada Rajakapotasana: Sleeping Pigeon Pose
Begin on all fours in table position, slide your right knee forward and walk your right foot towards your left wrist (right shin may be parallel to top of mat; not a goal but a directional cue). Bring the left leg out straight behind and gently fold forward over the front leg; bring your forehead to rest on the mat. Arms come straight out in front and rest effortlessly on the mat or fold to create a resting space for your forehead.
You can use blanket/block/bolster under the bent leg hip/thigh to even out the hips.
Find stillness and release fully into the pose and we hold for 3 – 5 minutes.
3. Thread the Needle Pose
Starting on all fours, hips are directly above ankles and the back is in alignment root to crown (photo 1). Inhale and lift the right arm out to your right as you open twist to the right (photo 2). As you exhale, bend the right elbow and thread the arm under the left and bring the right shoulder and temple to rest on the mat (photo 3 - model is demonstrating with left arm)
For a deeper shoulder opening, lift the left bent arm up and wrapping arm behind you to take hold of your right inner thigh.
Remembering to breathe deeply, find stillness and hold for 3-5 minutes.
4. Setu Bandha Sarvangasana: Supported Bridge Pose
Lying on your back with your knees bent, rest the triangle base of your feet on the floor (ball of big toe and pinky toe and center of your heel). Walk the heels closer to your bottom as it works for the flexion of your knee and allow hips, knees and feet to align parallel to one another. Begin to peel your spine from the floor, lifting hips towards the sky. Place a block under your sacrum at whatever height suits you and bring the arms out to the sides to rest gently on the mat.
If you find you are unable to completely release into the pose with your knees up, bring the feet out towards the edges of your mat in a wider pose; or remove the block, bring the spine back to the floor, walk your feet wider than your hips, and let the knees gently fall in towards each other.
If you wish to deepen the pose, move the block to a higher level.
We find total release and hold for 3 – 5 minutes.
5. Savasana: Corpse Pose
Rest on your back, spine resting on the floor and aligned root to crown. Rest arms 6-8” away from the body and palms shine towards the sky. Bring the ankles mat-width apart and let the feet fall gently to the sides.
Close the eyes and bring your attention to the breath. Scan the body for any tension you are holding and breathe deeply into these areas.
Relax in this pose for as long as you like. Use this time to reflect on your practice, thank yourself for investing the time in you and for staying present. Connect with your breath. If thoughts float into your awareness, envision the thought resting on a cloud and floating out of your awareness. Notice the sense of calm and take this time to allow that energy to fill you completely.
Namaste