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Repair the Body and Mind with Restorative Yoga

7/26/2018

What is Restorative Yoga?
Restorative yoga is a style of yoga accessible to anyone at any time to create balance, quiet and restore our bodies and minds to a state of homeostasis. The system uses props and supports that allow the practitioner to hold poses for a longer period of time without strain, promoting deeper relaxation and creating a space for healing. Restorative yoga has a great therapeutic impact during times of illness, injury, pain, stress and overscheduled lives. Restorative yoga helps to cultivate a healing environment in the body by balancing the nervous systems’ optimal energy flow; restoring us at a physical, physiological, energetic and emotional level. Props may include, but are certainly not limited to, blankets, bolsters, chairs, blocks, straps and eye pillows.

What are the benefits of Restorative Yoga?

Deep Relaxation
Stress Reduction
Restores Balance in Body and Mind
Promotes a Healthy Spine
Calm and Quiet Mind
Balances the Nervous system
Develops Qualities of understanding and compassion towards ourselves and others
Improves sleep quality

Restorative Yoga brings balance to a fast paced lifestyle and has an enormous capacity to heal physical and mental symptoms that are stress related, and as we know, many diseases are stress related. The beauty of Restorative Yoga is that there is no muscular contraction involved. We believe we have to “work” to increase flexibility, but often we achieve more opening in parts of the body that we perceive as tight by softening and relaxing than through an active asana practice. During a restorative yoga sequence, you still mildly stretch, but you relax fully in the body with support so that tension can slowly be released. When the body and mind quiet and become soft, we create space to get in touch with our natural qualities of compassion and understanding of others and self.

Restorative Yoga and Yin Yoga: Are they the same?
On the surface restorative yoga and yin yoga may look very much alike. The two forms have some similarities while remaining quite different in their intentions and outcomes. Both styles will hold poses for a longer duration, yet how these poses are held and the degree to which they are held will vary significantly.

Yin Yoga is a style of Yoga wherein the poses are held in a challenging but comfortable space for a period of several minutes. The aim of Yin Yoga is to place an additional stress on the tissues using gravity as a tool for allowing the tissues to release with time. The goal with yin is to work the connective tissue called fascia, thereby opening up the range of motion and working to increase the general level of flexibility. Yin Yoga uses a moderate amount of physical stress in the form of static/active or static/passive stretch techniques without additional supports that would minimize the release into the pose to achieve a desired opening of the myofascial pathways in the body.

One might receive some yin style benefit from Restorative Yoga postures as the poses are also held for a longer period of time. In Restorative Yoga, however the goal is relaxation and the props keep the body from being stressed to the same degree that they would otherwise be in a yin style posture. Restorative uses static/passive techniques with support for minimal stretch. The pure intention of restorative is to find relaxation and decrease stress at the physical, emotional, mental and energetic levels. Restorative yoga places the body into "rest and digest" mode by tuning into the parasympathetic side of the nervous system.

Excerpt from:
Boundless Bliss: a Guide to Restorative Yoga by Chris Loebsack, Tracy Gross and Jessica Batha

Amazon Release Fall 2018

Upcoming Restorative Yoga Advanced Studies with Tracy and Jess
September 14th-16th, 2018

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Yin Style: Happy Baby and Half Happy Baby Pose

7/17/2018

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Setting Up:
Foundation-Begin lying on your back. Draw the knees in toward the chest and reach up to take a hold of either the inner arches or the big toes.

Action- Draw the knees a bit wider than the rib cage and allow the weight of the arms to pull the knees towards the space of the underarms.

Boundary- Keep the feet facing the ceiling. Keep the head and neck relaxed.

While You are There: Hold for 2-5 minutes.

Modify- Work on one side at a time. The free side may have the sole of the foot on the floor with the knee bent for a softer option or fully extend the free side to increase the stretch. If tightness prevents you from reaching the feet you may hold the back of the thighs. If the neck arches deeply and the head has trouble relaxing toward the earth, place a blanket underneath the head for support.
Deepen- Add a bit more pulling force to draw the knees to the floor. If one is super flexible you could shift towards foot behind the head.

Transition out of the Pose: Release the feet back to the floor. It might feel nice to land the feet a bit wider and “windshield wiper” the knees from side to side.

Why (benefits)

Opens the hips- Great option for those who need less weight bearing in hip opening
Stretches the muscles crossing the SI joints
If a pulling force is added with the arms there is some strength added to the brachialis and biceps.

When to Avoid (contraindications)

If the hips roll up off the floor that might not be appropriate for students who need to minimize spinal flexion
If there is looseness or pain in the SI joints going too deep may aggravate it.

Yang Variation: Same pose with the pulling force. This is also a prep for deeper yang poses such as feet behind head aka Yoga Nidra Pose.

About Chris Loebsack
Chris Loebsack, 500 E.R.Y.T, fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators.
Chris teaches privates, classes and workshops across the globe. She is currently the director of the Boundless Yoga 200 hr and 500 hr Teacher Training programs and an Adjunct Teacher Trainer for the Om Factory® School of Yoga NYC 200hr, BambooMoves, Bhakti Barn Yoga, Just Plain Yoga, and NearMe Yoga 200hr Teacher Training Programs. She has also been featured in Fitness Magazine®, Yoga Journal: Yoga Mentor, Good an Well, Local Flair Magazine and the New York Times. In addition to yoga you are likely to find her laughing with friends and family or quietly meditating with her cats (Sukha, Fuzz-butt, and Squirrel) or traveling and teaching with her husband Brian M. Davis as Boundless Motion.

Boundless Yoga Studio Stroudsburg Classes:
Alignment and Anatomy of Yoga (All Levels) Mondays 9:30 am
Zen Flow (Level 1/2) Mondays 5:30 pm
Flow (Level 2/3) Thursdays 9:30 am
Flow (Level 1) Sundays 9:30 am

Boundless Yoga Studio Mt. Pocono Class
YIN Yoga (Stretch) Tuesdays 6:00 pm
Zen Flow (Open Level) Fridays 9:30 am - Begins June 1st, 2018

Upcoming Workshops Events:
7/20-22 The Yin Approach Advanced Studies Program Only 7 spaces remaining as of 6/17
11/3-5 Chair Yoga Advanced Studies Program
Fall/Winter 2018- 200 hr The Journey Begins Teacher Training Program 6 Spaces Remaining as of 7/15

Touring Schedule 2018 Contact Chris to register for any of the immersions
8/22-Sept 7th Level 2 AcroYoga Teacher Training- Greece
10/5-7 Divine Play- Portland Oregon
November 10/11 and 17/18 2 Weekend Ontario AcroYoga Elemental Immersion
December 26-30, New Years AcroYoga Solar Immersion Goa India: Info TBA next week!

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Stretch it Out, Yin Yoga Pose: Caterpillar aka Seated Forward Fold

7/6/2018

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Setting Up:
Foundation-Begin seated on the floor with the legs fully extended out in front of you.

Action- Bow forward over the legs and let the arms rest along your sides.

Boundary- Stop reaching forward when there is a comfortable tension on the hamstrings and back body.

While You are There:
Modify- If the hamstrings are tight you may bend the knees and place a rolled blanket under the knees or place a blanket under the sitting bones to give a bit of lift to the hips. If the back has any sensitivity in the joints you may choose to work with a more upright spine and firm up the belly to support the low back. You may choose to add some blocks in front of you to rest your arms or head on.

Deepen- As you settle into each exhale allow the spine to sink closer to the thighs. Keeping a straighter spine will place more tension forces on the hamstrings and hips while allowing the spine to round will stretch the spinal erector muscles all the way up to the neck.

Transition out of the Pose: Move slowly and use your hands for support as you return the spine to an upright position. I can be nice to walk the hands behind you and lean back to open the chest to add extra release.

Why (benefits)

Stretches the spinal muscles
Stretches the hamstrings
Gently compresses the internal organs
Stimulates the bladder meridian
Stretches the entire superficial back body line as described by Dr. Thomas Myers in Anatomy Trains.

When to Avoid (contraindications)

This pose may aggravate existing back injuries including bulging, herniated disks, and/ or sciatica .
Students with spinal fusions should choose the upright spine variation soas not to tax the fusion.

Yang Variation: Paschimottanasana aka Seated Forward Fold aka Intense Western Stretch

About Chris Loebsack
Chris Loebsack, 500 E.R.Y.T, fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy.

A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators.

Chris teaches privates, classes and workshops across the globe. She is currently the director of the Boundless Yoga 200 hr and 500 hr Teacher Training programs and an Adjunct Teacher Trainer for the Om Factory® School of Yoga NYC 200hr, BambooMoves, Bhakti Barn Yoga, Just Plain Yoga, and NearMe Yoga 200hr Teacher Training Programs. She has also been featured in Fitness Magazine®, Yoga Journal: Yoga Mentor, Good an Well, Local Flair Magazine and the New York Times. In addition to yoga you are likely to find her laughing with friends and family or quietly meditating with her cats (Sukha, Fuzz-butt, and Squirrel) or traveling and teaching with her husband Brian M. Davis as Boundless Motion.

Boundless Yoga Studio Stroudsburg Classes:
Alignment and Anatomy of Yoga (All Levels) Mondays 9:30 am
Zen Flow (Level 1/2) Mondays 5:30 pm
Flow (Level 2/3) Thursdays 9:30 am
Flow (Level 1) Sundays 9:30 am

Boundless Yoga Studio Mt. Pocono Class
YIN Yoga (Stretch) Tuesdays 6:00 pm
Zen Flow (Open Level) Fridays 9:30 am - Begins June 1st, 2018

Upcoming Workshops Events:
7/20-22 The Yin Approach Advanced Studies Program Only 7 spaces remaining as of 6/17
11/3-5 Chair Yoga Advanced Studies Program
Fall/Winter 2018- 200 hr The Journey Begins Teacher Training Program 9 Spaces Remaining as of 6/17

Touring Schedule 2018 Contact Chris to register for any of the immersions
7/14/2018 Leighigh Valley Yoga Festival
8/22-Sept 7th Level 2 AcroYoga Teacher Training- Greece
10/5-7 Divine Play- Portland Oregon
November 10/11 and 17/18 2 Weekend Ontario AcroYoga Elemental Immersion

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Yin Yoga: Dragon Poses

7/3/2018

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Setting Up:

Foundation-Begin in tabletop pose. Step one foot forward (distance may vary but generally about a foot to two feet in front of the back knee) Frame the foot with your hands. (Another option is to step forward from downward facing dog, then lower the back knee)

Action- Lean forward as you bend the front knee and bow over the thigh. Allow the head to hang.

Boundary- Hands may not touch the ground if either a) the flexibility prevents it or b) the legs are longer than the arms. In either case blocks may be used under the hands to raise the floor.

While You are There: Settle into the depth of the back hip as your breathe of take a variation. Remain in the pose for 3 minutes.

Modify- If the weight bearing of the torso feels like too much of a compression in the front knee or too deep of a stretch in the back hip you may choose to keep the spine upright.

Deepen- There are many ways to explore the dragon series of poses. Try adding a twist for a deeper stretch. When twisting, lowering the forearm to the ground will place the stretch deeper into the front hip and remaining taller in the spine will access a deeper stretch in the hip flexors of the back thigh. You can add a quad stretch by pulling the back foot in towards the bottom. For a super deep and juicy stretch combine a quad stretch with balance and a twist.
Transition out of the Pose: Pressinto the hands at the front of the mat and step the foot back into tabletop pose.

Why (benefits)

Deep hip opener in the front thigh
Stretches the hip flexors of the back thigh
When the knee is bent the pose will add a stretch to the quads.

When to Avoid (contraindications)

This pose can be uncomfortable on the back knee cap. Place a blanket or cushion under the knee for support.
While this pose does deeply open the hips it may feel straining if held for too long (more than 5 mins)

Yang Variation: Anjaneyasana aka Low Crescent Lunge. The yang version typically reaches the arms overhead and requires more engagement in the inner thighs to balance.

About Chris Loebsack
Chris Loebsack, 500 E.R.Y.T, fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators.
Chris teaches privates, classes and workshops across the globe. She is currently the director of the Boundless Yoga 200 hr and 500 hr Teacher Training programs and an Adjunct Teacher Trainer for the Om Factory® School of Yoga NYC 200hr, BambooMoves, Bhakti Barn Yoga, Just Plain Yoga, and NearMe Yoga 200hr Teacher Training Programs. She has also been featured in Fitness Magazine®, Yoga Journal: Yoga Mentor, Good an Well, Local Flair Magazine and the New York Times. In addition to yoga you are likely to find her laughing with friends and family or quietly meditating with her cats (Sukha, Fuzz-butt, and Squirrel) or traveling and teaching with her husband Brian M. Davis as Boundless Motion.
Boundless Yoga Studio Stroudsburg Classes:
Alignment and Anatomy of Yoga (All Levels) Mondays 9:30 am
Zen Flow (Level 1/2) Mondays 5:30 pm
Flow (Level 2/3) Thursdays 9:30 am
Flow (Level 1) Sundays 9:30 am
Boundless Yoga Studio Mt. Pocono Class
YIN Yoga (Stretch) Tuesdays 6:00 pm
Zen Flow (Open Level) Fridays 9:30 am - Begins June 1st, 2018
Upcoming Workshops Events:
7/20-22 The Yin Approach Advanced Studies Program Only 7 spaces remaining as of 6/17
11/3-5 Chair Yoga Advanced Studies Program
Fall/Winter 2018- 200 hr The Journey Begins Teacher Training Program 9 Spaces Remaining as of 6/17
Touring Schedule 2018 Contact Chris to register for any of the immersions
7/14/2018 Leighigh Valley Yoga Festival
8/22-Sept 7th Level 2 AcroYoga Teacher Training- Greece
10/5-7 Divine Play- Portland Oregon
November 10/11 and 17/18 2 Weekend Ontario AcroYoga Elemental Immersion

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Repair the Body and Mind with Restorative Yoga

Yin Style: Happy Baby and Half Happy Baby Pose

Stretch it Out, Yin Yoga Pose: Caterpillar aka Seated Forward Fold

Yin Yoga: Dragon Poses

Boundless Yoga Staff & Students

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