【○隻字片羽○雪泥鴻爪○】

○○○○○○○○○○○○○○○○○○

既然有緣到此一訪，
何妨放鬆一下妳(你)的心緒，
歇一歇妳(你)的腳步，

讓我陪妳(你)喝一杯香醇的咖啡吧！

這裡是一個完全開放的交心空間，
躺在綠意漾然的草原上，望著晴空的藍天，
白雲和微風嬉鬧著，無拘無束的赤著腳，
可以輕輕鬆鬆的道出心中情。

天馬行空的釋放著胸懷，緊緊擁抱著彼此的情緒。
共同分享著彼此悲歡離合的酸甜苦辣。
互相激勵，互相撫慰，互相提攜，
一齊向前邁進。

也因為有妳(你)的來訪，我們認識了。
請讓我能擁有機會回拜於妳(你)空間的機會。
謝謝妳(你)！

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2019年1月22日星期二

7 Ways to Do Restorative Yoga When You’re Traveling Without Props

https://www.yogajournal.com/yoga-101/7-ways-to-do-restorative-yoga-when-youre-traveling-without-props?platform=hootsuite

7 Ways to Do Restorative Yoga When You’re Traveling Without Props

No bolsters, blankets, or blocks? No problem. Here’s how to set yourself up for a supremely relaxing practice, minus the props.

SARAH EZRIN

DEC 22, 2018

restorative, traveling, forward fold — It is possible to do restorative yoga without props. This 7-pose sequence can be practiced anywhere, thanks to the fact that it doesn’t use blankets, bolsters, blocks, or other yoga props and instead, uses everyday household items.

If you ever feel the need for a calming, restorative yoga practice, it’s when you’re travelling. Airports and train stations are packed with people rushing to their final destination. The lines for security and concessions seem to extend endlessly, and if you toss in a particularly gruff airline employee or bus driver, forget about it—your stress levels will skyrocket.

The opposite of the kind of stress response travel often induces is what’s called “rest-and-digest,” where blood returns from the limbs (where it was pumping in case we needed to run or flee) to the digestive and reproductive organs. Your heart rate and breathing slow down and your immune system can jump to into action as needed.

One of the styles of yoga believed to activate this rest-and-digest response—a.k.a. the parasympathetic nervous system—is restorative yoga. This style of yoga is marked by the body being fully supported by external props, such as blocks, bolsters, blankets, chairs, and sand bags. Due to its gentle nature, it is used in many therapeutic settings, such as with cancer patients or people in a lot of pain. Because the body is supported, practitioners are able to hold the poses for longer periods. We can also more easily drop into the relaxation response when we’re in passive postures versus more active shapes.

But let’s call a spade a spade: While restorative yoga is a powerful antidote to travel stress, not many of us are stuffing bolsters and yoga blankets into the overhead compartments of a packed airplane or train. So, how can we still benefit from restorative yoga while on the road?

If you have a mat, a few towels, and a wall, you have all that you need. Here’s a 7-pose restorative practice you can do without props:

restorative, traveling, septa Buddha konasana

restorative, traveling, supported bridge

restorative, traveling, viparita dandasana

restorative, traveling, supta padangusthasana

restorative, traveling, legs up the wall pose

Reclined Cobblers (Supta Baddha Konasana), variation

As a yogi, the hardest part of traveling is all the sitting. Even if you manage to sneak into business class or someone is doing the driving for you, most travel involves long periods of staying in a constricted position. Starting your practice in this pose begins to unwind your body. Try “rolling” the mat in more of a square shape versus a cylinder. If you have a thin travel mat, place a towel on top and roll the mat with the towel for more thickness. Begin sitting directly in front of the rolled mat, with the edge of the mat at your sacrum. Lay back slowly. If your head comes off the top, place a rolled-up towel or light pillow under your head. Bend your knees and bring the soles of your feet together, letting your legs open gently. If the inner thigh release is too intense, roll two hand towels under your outer thighs. In a restorative practice, we are not seeking a huge stretch, but rather a passive opening, which is key for the nervous to be able to settle. Stay here for a minimum of 7 minutes.