by Baxter
Next Thursday is the official kick-off of the holiday season in the US, or maybe more appropriately the Feasting Season, or perhaps the Excessive Cream Cheese season. Whatever you refer to the next seven weeks as, eating is center stage, and most often, with abundant quantities of food. And although gratitude and togetherness and love and joy are also the focus of our gatherings and feasts, which seem like lovely qualities and potentially beneficial, we can still experience an increase in overall stress this time of year. And an increased perception of “stress” can have a noticeably negative impact on your digestion.
When we are in good balance on a holistic level, which would include physical, mental and emotional balance, our digestive system, at least theoretically, should reflect that balance as well. The digestive system has it’s own nervous system, sometimes called the gut brain, known as the enteric nervous system, which can influence the function of the gut from the stomach all the way to parts of the large intestines. Without any direct input from the brain and the spinal cord, the enteric nervous system can move food along and continue with the digestion and absorption of fuel from our food.
However, there is also interplay between the conscious parts of our brain, as well as the background operating system of the body known as the Autonomic Nervous System (ANS) on our digestion as well. When we are in balance, the Parasympathetic portion (PNS) of the Autonomic Nervous System, prophetically known as the Rest and Digestion system, supports good digestion. However, when you are under stress, whether via truly threatening situations or everyday worries and anxieties, the other half of the Autonomic Nervous System, the Sympathetic Nervous System, dubbed the Fight, Flight or Freeze system, exerts dominance over your enteric brain. The result is a negative effect on the movement of food through the gut, a decrease in the blood sent to the gut for digestive purposes, which inhibits absorption of nutrients out of the gut, while acidity may simultaneously build up in your stomach, increasing the likelihood of indigestion and heartburn.
With ongoing stress, some people begin to crave complex carbohydrates (none of those around for the holidays, right?) as they can trigger the release of calming substances in the brain, at least for short periods of time. The unwanted side effect of such shifts in eating habits is sometimes weight gain.
By activating the Rest and Digest part of your Autonomic Nervous System via yoga asana and other yoga tools, you can guide yourself back into better balance and improve your digestion and decrease those unwanted symptoms like heartburn and bloating. In the spirit of gratitude for your readership this past year, we want to once again share with you one of my favorite poses to do just that: Reclining Cobbler’s Pose. A few months ago, we posted this short video on youtube, which we link to here again with the hopes you’ll watch and try it. It is a reminder to slow down, do some yoga and take good care of yourselves and your digestion this holiday season. I look forward to checking in with you after our break for the Thanksgiving week!
Showing posts with label Reclined Cobbler's pose. Show all posts
Showing posts with label Reclined Cobbler's pose. Show all posts
Thursday, November 15, 2012
Monday, June 11, 2012
Reclined Cobbler's Pose: The Video!
When we first envisioned this blog, we had the idea we could include videos that demonstrated the yoga poses we were recommending. But first we had to buy the camera and learn how to use it, clear out a room where we could shoot the video, figure out how to use youtube, and, well, you get the picture. In the meantime, we decided to go ahead and start the blog without the videos, but we never gave up on our original vision.
So now at long last, we've made our first video, which you can view here. It's Baxter demonstrating how to set up for, practice, and come out of Reclined Cobbler's pose (see here for further information about the pose, including benefits and cautions). We hope you find it helpful! And since it turned out to be easier to make a video than we expected, we plan to make more in the future. If there any poses or practices you'd like us to demo, do let us know either in the Comments section of this post or by contacting us (Click the Contact Us at the top of the page).
Thursday, June 7, 2012
Featured Pose: Reclined Cobbler's Pose (Restorative Version)
by Baxter and Nina
One of our favorite restorative poses, the supported version of Reclined Cobbler’s pose is a deeply relaxing pose for both body and mind. Because your head is higher than your heart in this pose, for most of you, the pose allows you to relax without falling asleep, thereby reaping the benefits of conscious relaxation (see Conscious Relaxation vs. Sleep for information about the benefits). The rest and relaxation the pose provides restores your energy as it rejuvenates your mind.
Reclined Cobbler's pose an excellent alternative to seated meditation, as you can do pranayama or any mediation practice while reclining. Because the pose is so comfortable, your mind is free to concentrate on a particular mental focus, such as your breath or any object of meditation. As your body relaxes, your mind quiets.
Reclined Cobbler’s pose is a gentle, supported backbend, which doesn’t require muscular effort. So it’s a perfect antidote for people who spend hours in forward bending positions, including cyclists as well as desk-bound people. Because backbends are typically uplifting, the supported backbend can even promote positive mood states.
Having your arms are out to the sides broadens your chest, bringing openness to your pectoral muscles. The leg position stretches and lengthens your hip and leg muscles, especially the inner surfaces of your thighs, so the pose is beneficial for people who have tight hips or inner thighs, and helps prepare you for seated postures.
With correct propping Reclined Cobbler’s pose is accessible to most people, so almost everyone can do it. And it is so gentle that it makes a great transition into regular practice from illness or injury
Baxter prescribes this pose for:
• digestive problems
• tight hips
• tight spine
• stress in general
• fatigue
• convalensence from illness
• insomnia
• cooling from overheating
• menstrual and PMS practices
Instructions: Start by assembling your props. You will need two blankets, a bolster, and a block, as shown below. Roll one of the blankets into a long, thin roll. Fold the second blanket into a square and set it aside. And place the block under the bolster so the bolster is at an angle. If you don’t have a block to put under the bolster, you can use a thick book, a piece of wood, or whatever. If you don’t have a bolster, you can make a thick roll of two blankets or perhaps use a couch cushion. Be creative!
After you have set up your props as shown above, sit down in front of your bolster (but not on it!). Now bring the bottoms of your feet together into Cobbler’s pose, with your knees dropping out to the side.
Next, take the rolled blanket and place it on top of your feet and then pull the ends around and underneath your ankles. Check to make sure your legs can rest comfortably on the blankets. If your hips are very tight, you may need additional support, such as blocks or a thicker blanket roll.
To come into the pose, place your hands on the floor by your hips and slowly lower yourself so your back is resting on the bolster. Now take your folded blanket and slip it underneath your head and neck (but not under your shoulders), making sure your head is tipped so your chin is pointing toward your chest. Rest your forearms and the backs of your hands rest on the floor out to your sides. If your elbows don’t make it down to the floor or if you arms are strained, try uses extra blankets or towels to support your arms.
While you are in the pose, to help you quiet your mind (and trigger the Relaxation Reponse), choose a focus for your mind. You can practice breath awareness or focus on the gradual relaxation of your body, or you can practice pranayama or any form of mediation that you prefer. Stay in the pose 10 to 20 minutes, setting a timer to make sure you don’t fall asleep.
To come out of the pose, bring your hands to your outer legs to use your hands to bring your knees back together. When your feet are flat on the floor, roll slowly onto your side, rest there for a couple of breaths, and slowly come up to sitting.
Cautions: If you have active low back pain, try reducing the arch in your back in this pose by putting a folded blanket under your hips or by moving your hips forward an inch. If you have shoulder injuries, having your arms out to the side could cause pain, so add support, such as folded blankets or towels, under your arms. If you have neck stiffness or arthritis of the neck, you may need an additional blanket under your head.
If you have arthritis of the hip or a hip replacement, make sure that dropping your knees out to the sides is not painful. Try adding more support under your legs (blocks or a thicker blanket roll), but if you can’t get comfortable, come out of the pose. The combination of a backbend with your legs out the side in this pose can compress your sacroiliac joints. Adding more support under your legs might help, but you may want to avoid this pose if you are currently having SI problems.
Keep in mind that this pose is not for everyone. So if it doesn’t work for you, try some other restorative poses instead, either those that we’ll be presenting in the coming weeks or ones your teacher recommends.
Reclined Cobbler's pose an excellent alternative to seated meditation, as you can do pranayama or any mediation practice while reclining. Because the pose is so comfortable, your mind is free to concentrate on a particular mental focus, such as your breath or any object of meditation. As your body relaxes, your mind quiets.
Reclined Cobbler’s pose is a gentle, supported backbend, which doesn’t require muscular effort. So it’s a perfect antidote for people who spend hours in forward bending positions, including cyclists as well as desk-bound people. Because backbends are typically uplifting, the supported backbend can even promote positive mood states.
Having your arms are out to the sides broadens your chest, bringing openness to your pectoral muscles. The leg position stretches and lengthens your hip and leg muscles, especially the inner surfaces of your thighs, so the pose is beneficial for people who have tight hips or inner thighs, and helps prepare you for seated postures.
With correct propping Reclined Cobbler’s pose is accessible to most people, so almost everyone can do it. And it is so gentle that it makes a great transition into regular practice from illness or injury
Baxter prescribes this pose for:
• digestive problems
• tight hips
• tight spine
• stress in general
• fatigue
• convalensence from illness
• insomnia
• cooling from overheating
• menstrual and PMS practices
Instructions: Start by assembling your props. You will need two blankets, a bolster, and a block, as shown below. Roll one of the blankets into a long, thin roll. Fold the second blanket into a square and set it aside. And place the block under the bolster so the bolster is at an angle. If you don’t have a block to put under the bolster, you can use a thick book, a piece of wood, or whatever. If you don’t have a bolster, you can make a thick roll of two blankets or perhaps use a couch cushion. Be creative!
To come out of the pose, bring your hands to your outer legs to use your hands to bring your knees back together. When your feet are flat on the floor, roll slowly onto your side, rest there for a couple of breaths, and slowly come up to sitting.
Cautions: If you have active low back pain, try reducing the arch in your back in this pose by putting a folded blanket under your hips or by moving your hips forward an inch. If you have shoulder injuries, having your arms out to the side could cause pain, so add support, such as folded blankets or towels, under your arms. If you have neck stiffness or arthritis of the neck, you may need an additional blanket under your head.
If you have arthritis of the hip or a hip replacement, make sure that dropping your knees out to the sides is not painful. Try adding more support under your legs (blocks or a thicker blanket roll), but if you can’t get comfortable, come out of the pose. The combination of a backbend with your legs out the side in this pose can compress your sacroiliac joints. Adding more support under your legs might help, but you may want to avoid this pose if you are currently having SI problems.
Keep in mind that this pose is not for everyone. So if it doesn’t work for you, try some other restorative poses instead, either those that we’ll be presenting in the coming weeks or ones your teacher recommends.
Thursday, May 31, 2012
Featured Sequence: Mini Restorative Practice for Digestion (or just relaxation)
by Baxter and Nina
Baxter’s been thinking a lot about digestion lately because he’s going to be teaching a workshop on yoga for digestion this Saturday, June 2, at Fourth Street Yoga in Berkeley, CA (see 4th Street Yoga for details). And he’s observed that a lovely underlying principle for working with digestive issues is that no matter what’s going on, all digestive issues respond to restorative poses. Remember, the opposite of the Fight, Flight or Freeze response is the Rest and Digest response (also known as the Relaxation response—see Relaxation Reponse and Yoga for information). So with that in mind, today we’re presenting a mini restorative practice consisting of three of Baxter’s favorite restorative poses, which you can use to help with digestive problems as well as other problems caused by stress, such as insomnia, fatigue, and anxiety.
1. Reclined Cobbler’s Pose, from 10 to 20 minutes. Set a timer so you don’t fall asleep in the pose.
You will notice from the photograph that we’re using quite a few official yoga props (including a block under the bolster to prop the bolster at an angle). Don’t let this prevent you from trying it! If you don't have bolsters and blocks, look around your house to see what else you can use; try cushions from your couch, folded blankets, beach towels, and so on. Just make sure you’re completely physically comfortable in the pose.
One of the important parts of completing digestion is good elimination. In addition to physical relaxation, which this pose provides, gravity is also helpful for good elimination. As you can see from the photo, Reclined Cobbler’s pose creates a gradual slope from your head to your hips. Therefore, it’s possible that this pose can help with problems such as constipation and sluggish elimination. One of our favorite teachers, Patricia Walden, suggests that this pose may increase blood flow to your organs, as well as cool your digestive fire.
2. Supported Child’s Pose, for 3 to 5 minutes. Turn your head to the other side when you’re half way through.
Make sure your bolster (or folded blankets, stacked pillows or couch cushion) is pulled in against your pubic bone so your belly actually rests on the prop. If necessary, turn the bolster on its edge or add folded blankets on top of the bolster to make sure your belly is fully supported.
As you can see from the photo, Child’s pose is a forward bend of your belly toward your thighs. Because the bolster is pressing against your belly, it’s possible this posture will have a stimulating effect on your digestive system and your abdominal organs. Patricia Walden suggests that this pose can relieve constipation, gas, and bloating.
3. Legs Up the Wall pose, from 10 to 15 minutes. Come out if your legs fall asleep.
We’re showing two versions of the pose, one with just a folded blanket and the other using a bolster with a folded blanket underneath it and a second folded blanket under the spine. Try both versions to see which one is more comfortable for you. If they are equally comfortable, try the higher version, as this may enhance your relaxation.
This pose is a slight inversion (more so on the bolster than on the blanket). Therefore, it could have any even more profound quieting effect on your nervous system than the first two poses. Also because your hips are higher than your heart, there is a mild reversal of the effects of gravity, which could quiet an over-stimulated system in people who have, for example, IBS or chronic diarrhea. Patricia Walden says this is an excellent pose of nausea and diarrhea. However, if you have a history of gerd or chronic heartburn, take care with this pose, and come out if makes your symptoms worse.
Baxter’s been thinking a lot about digestion lately because he’s going to be teaching a workshop on yoga for digestion this Saturday, June 2, at Fourth Street Yoga in Berkeley, CA (see 4th Street Yoga for details). And he’s observed that a lovely underlying principle for working with digestive issues is that no matter what’s going on, all digestive issues respond to restorative poses. Remember, the opposite of the Fight, Flight or Freeze response is the Rest and Digest response (also known as the Relaxation response—see Relaxation Reponse and Yoga for information). So with that in mind, today we’re presenting a mini restorative practice consisting of three of Baxter’s favorite restorative poses, which you can use to help with digestive problems as well as other problems caused by stress, such as insomnia, fatigue, and anxiety.
1. Reclined Cobbler’s Pose, from 10 to 20 minutes. Set a timer so you don’t fall asleep in the pose.
One of the important parts of completing digestion is good elimination. In addition to physical relaxation, which this pose provides, gravity is also helpful for good elimination. As you can see from the photo, Reclined Cobbler’s pose creates a gradual slope from your head to your hips. Therefore, it’s possible that this pose can help with problems such as constipation and sluggish elimination. One of our favorite teachers, Patricia Walden, suggests that this pose may increase blood flow to your organs, as well as cool your digestive fire.
2. Supported Child’s Pose, for 3 to 5 minutes. Turn your head to the other side when you’re half way through.
As you can see from the photo, Child’s pose is a forward bend of your belly toward your thighs. Because the bolster is pressing against your belly, it’s possible this posture will have a stimulating effect on your digestive system and your abdominal organs. Patricia Walden suggests that this pose can relieve constipation, gas, and bloating.
3. Legs Up the Wall pose, from 10 to 15 minutes. Come out if your legs fall asleep.
This pose is a slight inversion (more so on the bolster than on the blanket). Therefore, it could have any even more profound quieting effect on your nervous system than the first two poses. Also because your hips are higher than your heart, there is a mild reversal of the effects of gravity, which could quiet an over-stimulated system in people who have, for example, IBS or chronic diarrhea. Patricia Walden says this is an excellent pose of nausea and diarrhea. However, if you have a history of gerd or chronic heartburn, take care with this pose, and come out if makes your symptoms worse.
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