By JACCI GRUNINGER, MS, C-IAYT
Los Alamos

Continuing with our self-support practices this month, try this calming restorative pose when you want to feel supported.

This pose also helps to reverse our traditional “slumpasana” (slumped pose) that comes from sitting and holding tension in our necks, upper back and shoulders.

Benefits of this pose:

• Supports the back of the neck to allow the throat to soften;
• Opens the upper back to break down the walls created around the heart; and
  Can help reduce fatigue.

While you are doing this pose, consider yourself like a mountain brook and the props are smooth stones. You will drape your body over the props like water flowing over stones. You might even want to listen to soothing brook sounds while you do the posture.

Place a blanket on your mat or carpet.

Place the bolster (or rolled blanket) at one end of your mat or on the floor about a ⅓ of the way in.

Fold each towel in half (short side to short side) and then tri fold each towel.

Place one towel at the other end of your mat (to go under your head) and one in the middle to go under your lower back.

Roll the hand towel from long side to long side and place at the very end of your mat ahead of the bolster/blanket.

Sit between the middle towel and bolster. Put your legs over the bolster to support your knees in a bent position and rest the heels on the rolled hand towel. Let your legs be about hip distance apart. This helps to relax the area around the pelvis.

Place your hands behind you and lower yourself over the folded towel so that it rests under your lower back (there should be no discomfort – if there is make the fold smaller). Let your shoulder blades melt into the floor.

Draw the final blanket under your head so the edge of the blanket is at the top of your shoulders.

Allow your arms to rest in a comfortable position.

Adjust as needed to make yourself as comfortable as possible. Relax into the props and allow your breath to become smooth and relaxed. Stay here for 5-15 minutes. When you are ready to come out, stretch a bit, roll to your side, take a few breaths and slowly sit up. Check in, how are you feeling?

If you want to make this even juicier, try these suggestions:

• Place an eye pillow or washcloth over your eyes
• Hold tennis balls or folded washcloths in your hands.
• Place a folded towel or blanket over your belly for more grounding.
• Cover yourself with a blanket for more warmth.

Try saying this quote a few times to help you relax into the pose, “I will let my body flow like water over the gentle cushions.” –Sappho

Jacci Gruninger is a Certified Yoga Therapist, Thai Yoga Massage Therapist, Focusing Coach and Facilitated Stretch Practitioner. She regularly helps clients manage the ups and downs of life with yoga, meditation, breathwork, focusing, stretching and bodywork. Her Wellness Center is located at 190 Central Park Square #212. For in person and online teaching schedule and information on other services, visit  www.highmountainwellbeing.com.

Mountain Brook Pose. Courtesy/Jacci Gruninger

Mountain Brook Pose (Props: bolster or rolled blanket, 2 bath towels, hand towel). Courtesy/Jacci Gruninger