A Restorative Sequence to ‘Let the Sun Shine in’
Life can often be overwhelming , especially when we are moving through significant challenges. During periods of stress or change, we might feel our inner fire dwindling, or we might be incapable of connecting with the different layers of our bodies (physical, mental, emotional and energetic).
This restorative sequence can help you activate your solar plexus chakra which is the centre of self-confidence and esteem. Called Manipura Chakra, it resides a couple of fingers above the belly button, somewhere between the navel and the base of the sternum.
When in balance, Manipura helps us recognise our self-worth and take action to achieve our purpose in life without being overbearing or egotistical. Misalignment in this energy centre can often bring up a sense of powerlessness, or inability to ‘digest’ what is going on in your life.
The below restorative poses will help you rekindle your inner fire and ‘digest’ life through deep relaxation. This restorative sequence consists of mudra, asana, and affirmations for the solar plexus. Choose the elements you feel most comfortable exploring, and ignore the rest. Remember these are simply suggestions to inspire your own self-practice.
The Sower, Vincent van Gogh
Restorative Yoga Class Sequence
Hakini Mudra: start by sitting in a comfortable meditative posture (sukhasana or whichever posture feels more comfortable for your body). Gently close your eyes and begin observing the dark space behind your eyes. Soften the shoulders and begin breathing deeper and longer. Now, slowly bring both of your hands somewhere between the sternum and the navel and gently join all the fingertips together. Keep your fingers comfortably spread away from each other with the thumbs pointing towards your solar plexus and the middle fingers facing forward. Take 10 to 15 slow, conscious breaths, observing how you feel. Simply notice without making any judgements.
Side Lying Stretch (L & R): place a yoga bolster or a rolled up blanket horizontally across the middle of your yoga mat. Roll your side body over the bolster or rolled up blanket ensuring that the waist makes contact with the prop, and that the hip point is not on top of the bolster or the rolled up blanket. You can straighten your legs, keeping them stacked on top of each other, or, if that is uncomfortable, keep your knees bent and for added support, you can place a rolled-up blanket or a cushion between your knees. Your top arm will reach over your head. If it does not reach the floor comfortably, place a block or a bolster under your hand. You can stay in this pose for 2-5 minutes. When you are ready to come out, bring your top hand to the floor and gently push yourself up. Repeat on the other side. (Avoid this pose if you have major back or shoulder injuries or if you are more than 3 months pregnant)
Supported Bridge Pose: place two bolsters (or single folded blankets) end to end to accommodate the length of the body. The height of the props will depend on how flexible your upper back is. If the heels extend beyond the bolsters place blocks underneath them so they are level with the rest of the body. Place a single folded blanket at the top end of the mat. Sit on the bolsters and slip the strap over your legs. Tighten the strap around the middle of your calves.Using your hands for support, lower your upper body and carefully slide off the end of the bolster until your shoulders are resting on the floor and the back of your head is resting on the blanket.If you experience low back discomfort, remove the strap and set your feet to the sides of the bolsters and bring your knees together to touch. (Avoid this pose if you are experiencing neck pain, eye pressure or retinal problems; if you are menstruating; if you have a respiratory or a sinus infection; if you experience indigestion; after the first three months of pregnancy).
Supported Supine Spinal Twist (L & R): place a rolled up blanket at the top of the mat to support your head and neck. Place a bolster by the right side of the mat. Come and lie on the mat with the curve of your neck supported by the blanket. Inhale and bend your knees, shifting your hips slightly to the left as you stack your left knee on top of your right and begin to twist to the right. Extend your right leg parallel to the bolster. In your next exhalation drop your left knee onto the bolster, letting your right leg rest on the ground as you gently twist your spine and lower back. Extend both arms out to the side with the hands relaxed and the palms turned up. If your outstretched shoulder does not comfortably reach the floor, please place a blanket or a cushion underneath to provide full support. Gently close your eyes or keep a soft gaze if closing your eyes agitates you, and relax into the posture. Let gravity do its magic. You can stay in the pose for up to 10 mins as long as there is no discomfort. (Avoid this pose if you are experiencing severe back pain, herniated discs, or other spinal injuries. Additionally, those with knee, hip, or shoulder injuries should use caution and modify the pose as needed).
Supported Reclining Bound Angle: create an inclined plane with your bolster (or pillows) by placing blocks or hardback books underneath it. Place a rectangle-fold blanket on top of the bolster. Place two blocks (or books) alongside your bolster, and two rolled-up blankets (or cushions) near the bottom of the mat. Come and sit in front of the bolster with your lower back resting at the edge of the bolster. Bend the knees and gently drop your thighs outward and bring the soles of the feet together. Place the rolled up blankets or cushions under your thighs. Using your hands for support, slowly lower down onto the bolster. Adjust the folded blanket under your head so that your neck is fully supported and make sure your chin is not jutting up. Rest the forearms onto the blocks. If you feel any tension in the neck, listen to your body and readjust the positioning of the forearms, you might need to add more or less support. Close the eyes or if it’s comfortable apply an eye-pillow.This relaxing shape gives you a sense of being fully supported; it allows deep breathing; and it’s highly recommended if you experience any menstrual issues.You can stay in this pose for up to 20 mins as long as it feels comfortable (Avoid this pose if you have a recent injury to the hips, knees or lower back or please modify with extra care to prevent further strain).
Supported Elevated Corpse Pose (Savasana): for this restorative version of savasana you can use either a bolster or a folded blanket so that it comfortably supports the length of your spine, as would a bolster. You can place an additional blanket under the head to support your neck and to avoid having the ching jutting up. Come and sit in front of the bottom edge of the bolster/blanket and slowly lie back, resting your spine over the bolster/blanket. The legs are extended long in front of you, as in your traditional savasana, with a slight hinge at the hip. The legs can be neutral (held together with a strap, which may be recommended if you have slight lower back or sacroiliac joint pain) or slightly externally rotated. The arms rest by the sides of your body with the palms facing up. If your hands do not reach the floor, place blankets or towels underneath them. In this supported version of savasana you can imagine the whole front body yawning allowing the breath to move easily in and out of the body. You can rest in this nourishing pose for as long as you feel comfortable. Using an eye-pillow might be a nice way to deepen your practice.
Affirmations for the Solar Plexus: you can use one or more of the below affirmations as an intention, sankalpa, for your practice. Whenever you find you mind wandering, gently bring back your awareness to your breath and remind yourself of the affirmation you set at the start of the practice. Hopefully, this will help you feel more grounded.
I am allowed to take up space
I let go of limiting beliefs and choose to trust myself
I trust my inner wisdom to guide me
I release my fears and embrace what’s next
Enjoy practicing !