mountain brook pose

Restorative Yoga Sampler: Mountain Brook Pose

Shared by Heidi Sherwin, RYT

Do you find yourself overworked, overtired, and/or overstressed? You can be so over that, with the remedy of restorative yoga. Restorative yoga provides an antidote to stress with restful postures that help to restore and balance the body and mind. The poses are traditionally held longer and are supported by comfortable props to enhance the many therapeutic benefits, such as lowering your heart rate, inducing the relaxation response, soothing the nervous system, and improving emotional health.

For an excellent sample of restorative yoga, try the following pose:

~ Mountain Brook Pose ~

Props needed: four yoga blankets, yoga mat (optional).

Benefits:

Mountain Brook pose is a gentle back bend that opens the throat, heart, and abdomen to free any energetic blocks in these regions, enhances circulation, stimulates the kidneys, opens the chest to optimize breathing, relieves upper back and neck tension due to excessive-computer-use-schlump-back syndrome, and the pose is a great mood lifter.

Prep the pose:

Prepare the four yoga blankets accordingly—two single-folded, two long-rolled (note: you can make one roll thicker by rolling the blanket around an extra yoga mat and this one will be used under the legs).

Get your Bliss On:

• Stack the two single-folded blankets and take a seat in front of the long edge.
• Slowly lower yourself down over the blankets and allow the shoulders to cascade over the top edge of the blankets. The bottom tip of the shoulder blades may still be on to of the blankets, depending on your comfort.
• If the two-stack feels too high, remove one of the blankets. Your comfort level is crucial to allowing the mind and body to fully release into the pose. So take the time to prep your props for optimal restoration.
• Once you feel good about the placement and height of your single-fold blankets, roll back up to seated and place a rolled blanket under the knees (or the blanket-covered mat).
• Lower yourself back down over the single-folded blankets and slide the final rolled blanket under your neck. The thickness of this blanket can be decreased, depending on the curve of your neck. You want to feel the curve of your neck completely supported and the back of your head is resting comfortably on the floor. You should be able to swallow easily with a relaxed throat.
• Place an eye pillow over your eyes, if you have one, and then extend your arms out into a relaxed “T” position with palms facing up, fingers gently curled.
• As you settle into the props, take a scan from head to toe and notice how you feel in the pose. If there is any pain or discomfort, please take the time to come out of the pose and adjust the props to better your comfort.
• Once you feel right in the pose, locate your breath and breathe smoothly in and out through the nose. Notice that your body is in a ripple-like position, cascading like a mountain brook over the blankets.
• Give yourself permission to surrender, let go, and flow into a state of stillness that leaves you feeling uplifted, open to love, and rejuvenated.

Awakening from the pose:

• Stay in the pose for 3 – 5 minutes, or up to 15 minutes if you are comfortable.
• When you are ready to awaken out of the pose, begin by taking three smooth, deep breaths and be mindful of each inhalation and exhalation.
• Next remove the eye pillow, gently lift your head so you can slide the neck blanket off to the side, and then support yourself on one arm to slide the stack of blankets from underneath your back. Roll back down onto the floor with your legs still supported by the rolled blanket.
• With your back flat on the floor, take a moment to notice the sensations flowing throughout your body, especially along the spine.
• When you are ready, roll to one side and slowly rise up to seated.
• Bring your palms together at your heart center in Anjali Mudra and pause to reflect on your practice. Honor yourself for all your natural beauty, just like a mountain brook flowing through a forest.

May all beings be happy, may all beings be free, may there be peace, joy and kindness in the world!

Want to learn more about restorative yoga? Click here and please join Heidi Sunday, August 1st 2-3:30pm for a peaceful restorative practice. Cost is $15.

Namaste!

photo credit melita and here