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Yoga Sequence for a Restorative Wellness Weekend

Calla In Motion

Yoga Sequence for a Restorative Wellness Weekend

Lindsey Calla

Follow Your Nature. Slow it Down. Breathe. Discover

Winter is gone and with that goes the desire to hole up inside.  Spring awakens every being and with that comes an urge to move more.  In our crazy modern society most of us work work work all week only to use those very few amazing spring/summer weekends to escape.  When I used to work in NYC I had very few moments to get away so when I did I would often end up back in the city on Sunday night completely exhausted.  It was adrenal fatigue to the max.  I've learned to take those weekend getaways and make them restorative.  I use that time to cultivate quiet so my body and mind have time to recover, regenerate and rejuvenate. Spring-cleaning also applies to the body and mind.  There’s always a massive energetic shift that needs to be recognized.  My skin needs attention.  My body needs attention.

My usual schedule of yoga is vigorous on the weekdays so the weekends have become a time to take a less intense, more restful practice.  A few weekends back was a great example.  My fiancé and I got in the car and drove out to the Emerald Coast in Florida.  We took beach walks, read books, explored the area and slept with the doors open so we could hear the ocean and see the stars.  

I kicked off my sneakers and grounded in the softest sand Florida has to offer.  I used the sand as my mat and synced my breath with the ocean.  I had just recently stocked up on a few more essentials from Kohl's and made sure to grab things that were comfy, flexible and supportive.  The soft bra is perfect for low impact and the 1/2 zip long sleeve was ultra soft and thin enough for the balmy, breezy beach weather.  I highly recommend these Heatgear capris!  I'm pretty picky about what I do yoga in and these have a second skin feel because of the Heatgear technology fabric.  They have a lot of options for various healthy activities so it makes it an easy one-stop shop.

If you're up for a little restorative yoga here are a few examples of poses I'll work into after warming up with a few sun salutations A & B.   Feel free to hold these poses longer and really enjoy them.  That makes it more of a Yin approach to yoga and the breath is number one importance when moving through physical postures. 

Restorative Sequence

Puppy Pose

Start in a table top and move hips back and stretch arms forward to feel the stretch

Start in a table top and move hips back and stretch arms forward to feel the stretch

Sphinx Pose

Lay on tummy and forearms.  Shine the heart forward as you root down with forearms and hands

Lay on tummy and forearms.  Shine the heart forward as you root down with forearms and hands

Eagle Pose

Begin in standing position.  Wrap right leg around left and right arm under left.  Squat down and keep back straight.  Hold for 5-10 breaths.  Switch sides.

Begin in standing position.  Wrap right leg around left and right arm under left.  Squat down and keep back straight.  Hold for 5-10 breaths.  Switch sides.

Crescent Lunge

Begin in low lunge position.  Extend arms up, shoulders down away from the ears.  Stretch and relax into the hip

Begin in low lunge position.  Extend arms up, shoulders down away from the ears.  Stretch and relax into the hip

Tabletop Stretch

Start in a tabletop position.  Take left leg and hold right toes or ankle.  Hold for 5 each side 

Start in a tabletop position.  Take left leg and hold right toes or ankle.  Hold for 5 each side 

Reclining Half Fold

Lay on your back, fold right leg right beside right hip and thigh.  Bend left leg if you have the flexibility.  Hold for 5-10 breaths.  Repeat opposite side..

Lay on your back, fold right leg right beside right hip and thigh.  Bend left leg if you have the flexibility.  Hold for 5-10 breaths.  Repeat opposite side..

Reverse Prayer

Start in seated position.  Cross legs over each other and stack the knees.  Take arms behind the back in reverse prayer.  If reverse prayer is difficult you can grab your forearms.  Hold for 5-10 breaths. 

Start in seated position.  Cross legs over each other and stack the knees.  Take arms behind the back in reverse prayer.  If reverse prayer is difficult you can grab your forearms.  Hold for 5-10 breaths. 

Side Stretch with Stacked Knees

Start in seated position.  Cross left leg over right leg and stack knees.  Reach right arm over head and root with left forearm and hand.  Breath for 5-10.  Repeat and switch opposite sides. 

Start in seated position.  Cross left leg over right leg and stack knees.  Reach right arm over head and root with left forearm and hand.  Breath for 5-10.  Repeat and switch opposite sides. 

Easy Pose

Sit in lotus position with hands in Gyan Mudra (tip of index with tip of thumb, other 3 fingers outstretched).  Breathe for 10-25

Sit in lotus position with hands in Gyan Mudra (tip of index with tip of thumb, other 3 fingers outstretched).  Breathe for 10-25

Lion Poses

*Only practice if you feel comfortable in full lotus

Plow

Begin in shoulder stand.  Roll legs overhead, tops of toes touching the floor if flexible enough.  Either clasp hands behind back or palms down into the earth.  Hold for 8-10 breaths. 

Begin in shoulder stand.  Roll legs overhead, tops of toes touching the floor if flexible enough.  Either clasp hands behind back or palms down into the earth.  Hold for 8-10 breaths. 

Upside-down Lotus Variations

Fish Pose (2 Modifications)

Extended Fish

From fish, extend legs and arms up parallel to each other.  Spread the toes, keep energy in the hands. The crown of the head should be touching the floor, your back should be off.  Breathe for 5

From fish, extend legs and arms up parallel to each other.  Spread the toes, keep energy in the hands. The crown of the head should be touching the floor, your back should be off.  Breathe for 5

Finish in savasana and/or add in any breathing/pranayama exercises you may practice.  

Take advantage of the extra light right now and find time this weekend to restore.  Even if you can’t dedicate a lot of time, just sit and breathe or do something that triggers focus.  Most of all enjoy this beautiful, lively time of year!

Enjoy! 

This post was sponsored by Kohl’s through their partnership with POPSUGAR. While I was compensated to write a post about Kohl’s, all opinions are my own.