Restorative Yoga to Reduce Inflammation

Restorative Yoga to Reduce Inflammation



hey everyone this is Michelle Goldstein and you are at a heart alchemy yoga on YouTube please be sure to subscribe to heart alchemy and please remember to like the videos and comment on them too if you feel moved too we're super grateful for all your support and we love hearing from you you can also find us on social Facebook and Instagram and sign up for our email list at heart alchemy yoga comm so please do that as well we are filming today at-home yoga in Costa Mesa California it's a beautiful space highly recommend if you're ever in the area and I am going to teach today a restorative yoga practice for inflammation so this is truly a powerful anti-inflammatory yoga experience and be sure you have a bolster and a block that's all well need and let's get started so restorative is the most most anti-inflammatory in my personal opinion of all of the yoga practices and it's super nourishing to the mind and to the heart as well to the soul as well so we're going to start with a side stretch here and you'll lie on your left side and take the block you're gonna use the block for your head and you'll take your rib cage just over the top of the bolster with your left arm so your left arm can rest along the floor easily okay and then you'll rest the head down so there's always a little bit of adjusting but we do want to stretch the intercostal muscles in particular with this pose so that's the muscles that hold the ribs together bend your knees generously and you can start here and take your right hand to the bolster to start and just get a sense of being here on your mat and we'll slide that right arm over the head and I usually keep that top elbow bent you can adjust the height of the block so that it's up higher if this is too much on your neck and you can take the block a notch lower if you want more stretch and if you need to sort of wiggle around like I could slide down an inch so you need to wiggle around to find your spot do that allow your eyes to gently close and feel your body soften into the experience I know very slowly as you're ready barely open your eyes lower your right arm so that your right hand is on the bolster and you'll press yourself that you simply flip over to the other side I'm going to move the bolster to the other side so that you get the front view just flip over adjust yourself accordingly adjust the block so that it's in the right place and at the right height you can start with that left hand on the bolster let's take a moment to be mindful that the right side of your torso is aligned to feeling like okay I could rest here for five minutes or so and then left arm up and over left ear you can bend the left elbow is closed let it be so comfortable so that you can truly relax and you even start to move into that dream like almost asleep state or even asleep then slowly bring some awareness back into your body bring your left hand to the bolster very very slowly press yourself up and from here you'll simply lie down with the tops of you'll actually move the the block out of the way for this one and then I'm gonna move to the other side of the mat for this but you can stay right where you are and you'll lie this is a restorative fish with the tips of the shoulder blades the bottom tips of the shoulder blades just over the top edge of your bolster depending on what size bolster you're on and how tall you are that will dictate where your bottom lies and where your arms lie but we do want the arms to be like cactus arms just over the top edge of the bolster and you can take the block under your head or roll up a blanket put it under your head if the extra support is helpful for your neck feel your body melt all over the bolster all over the floor bring some awareness back into your body bend your knees feet on the floor roll slowly to your side and press yourself up to sit for a moment you can keep your head heavy your gaze soft we'll take the bolster long ways on the mat like so and with your left hip against the bolster fan out your knees the knees are bent or fan out your legs so that they're like a windmill shape and then turn toward the bolster you can certainly add a blanket here if you need more support if you're very tall you might take the block to the top of the bolster so that you have a space for your head and you'll turn your spine heart down toward the bolster and you can turn your head to either side whichever feels better obviously if you turn your head to the right you'll get way more of a twist here if you want a little less then keep your head facing to the right and rest yourself in these are all wonderful super potent poses for reducing inflammation in the body and relax like your whole body is made of butter right just melt all over the bolster butter on a hot day when you're ready very slowly plant the palms press yourself up and to switch sides you can simply windshield-wiper the knees to the right and align your right hip with the bolster so again I'm going to move the bolster to the other end so that I'm facing forward and then heart first toward the bolster and then turn your head to either side let your arms rest down let your shoulders slide down your back and when you're ready gently plant the palms and press yourself up okay so we believe the bolster in this same direction you'll grab your block and we're going to lift this edge of the bolster slide the block to the highest level and rest the bolster on the block so the closer you put it the the we want it to be stable so you want it to be like three-quarters of the way at the bolster if you have a very floppy bolster you'll have to adjust it accordingly maybe take the bolster closer toward the bottom and you'll scoot your hips up toward the bolster and we'll do the legs up the bolster which is always a favorite legs up allow your body to rest so we want the hips up right close enough that you can easily rest your legs and I usually do cactus arms I feel it's easier on my shoulders and this is the one that will hold the longest and you could hold it really for as long as you like this is one of the very best things you can do for not just inflammation there definitely in from inflammation but just for your body reversing the blood flow all of these postures are particularly healing to the lymphatic system the cardiovascular system and the parasympathetic nervous system which will calm your whole cell body mind heart peel your body get heavy like a handful of sand thrown in the water when you're ready deepen your breath bend your knees see if you can just gently move the bolster and the block out of the way I like to do it what I call the lazy way so I like to do it without giving up but you can certainly get up move the block out of the way and we'll take the bolster and slide it horizontally again under the knees and rest in shavasana your final rest and then when you're ready give your arms and legs stretch bend your knees and roll on to your side let's take a moment here take a moment appreciate the sweetness of it and when you're ready press yourself up to sit you can sit on the Block on the bolster or on the ground your choice allow your eyes to close your hands to rest palms up on your knees shoulder heads gently draw back maybe a sweet little lift of the corners of your mouth take a moment to acknowledge your clear calm loving presence in your body in this moment homes connect in front of the heart lift your heart up and bow in thank you so much for practicing with me today this is michelle goldstein you're at hurt alchemy yoga on youtube please be sure to subscribe to the channel if you haven't already please comment on the videos like them let us know how you feel after your practice you can also find us on Instagram you can find us on Facebook and please sign up for our email list at heart alchemy yoga com we're filming today at-home yoga in Costa Mesa California if you're ever in Southern Cali please come by and check it out be well everyone take good care you

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