![]() ![]() Align your right hip next to the bottom of the Ara.Supported Reclining Twists (Props needed: Ara Buckwheat Pillow, Yoga Mat, Block/Folded Blanket/Soft Pillow) Once you feel settled in the pose, place your Ara Slumbr Pillow horizontally over the tops of the thighs like a sandbag to create a grounding sensation & promote further relaxation in this gentle heart opener.Knees can stay bent with feet to the floor (for any lower back sensitivity), or lengthen the heels forward along the mat to create even more elongation through the front body.Taking the arms to a goal post position, allow the collar bones to broaden as you create space through the front of the chest.(Keep the natural curvature of the cervical spine so the chin is parallel to the floor, not overly tucked nor jutting to the ceiling). Lining up the tips of the shoulder blades onto the edge of your bolster, recline the over the length of your bolster, allowing just the upper shoulder blades and back of the head to rest to the mat.Restorative Bridge on Bolster (Props needed: Ara Buckwheat Pillow, Yoga Mat, Bolster) Place your Ara Slumbr Pillow horizontally over the top of the left thighs like a sandbag.Įnjoy feeling long & lengthened in this restorative stretch.If appropriate, extend your left leg forward along the mat, drawing both sitting bones toward your left heel to keep the low back long.Rest your body back down to the earth- and allow the weight of the body to hold the strap and your top leg in place.Extending your right leg towards the sky, heel flexed, take the free end of the strap behind the tips of the shoulder blades, just below the armpits.Bend your right knee into the chest (Eka Apanasana), and loop your strap onto your right foot. ![]() Create a small loop in your yoga strap (just big enough so your foot can fit into it).Lay your spine flat on your yoga mat, knees bent, feet flat to the mat.Hands-Free Supta Pada Gusthasana A (Props needed: Ara Buckwheat Pillow, Yoga Strap, Yoga Mat) Feel the expansion of your belly and chest rise as you inhale, and observe your belly and chest relax as you exhale. Place one hand on your heart and the other on your belly to connect with each inhalation and exhalation.Slowly inhale and exhale, as you begin to become aware of your breath.(This support helps to lengthen and soften the back of the neck, releases the throat, softens the muscles in the face and quiets the mind to settle.) Support your head and neck with the Ara to ensure that the natural cervical curve is fully supported.Feet are at least hip-width apart or wider. Start in a comfortable position on your back with your knees bent.Savasana (Corpse Pose) with knees bent (Props needed: Ara Buckwheat Pillow, Yoga Mat) Each pose should be held for 3-5 minutes for maximum effect. The poses can be done on the floor or in bed. Practice the following easy yoga poses 30 to 60 minutes before bedtime. By breathing deeply, our parasympathetic nervous system (the body’s “rest-and-digest” system) is activated, helping us to release both physical and mental stress." The support of blankets and pillows help to make poses more comfortable so that you can continue to breathe deep. ![]() These restorative yoga poses deepen your relaxation, calm your mind and release tension before bedtime. According to Kalina, "restorative yoga is a quieting and nourishing practice, which focuses on deep breathing while passively lying over props such as blankets and pillows. For more information about why the Ara is unique, click here. It’s denser and heavier than other pillows, with a heftiness that soothes when placed on the body. Its buckwheat hulls can be maneuvered around to contour to your body, then locked into place for stable support. The Ara’s unique qualities make it great for restorative yoga poses. The Ara makes a great in-home prop if you don’t have traditional props on-hand. ![]() To help you unwind, Slumbr teamed up with LA-based yoga instructors Kalina Salvador and Melissa Okabe to share 5 relaxing restorative yoga poses, using Slumbr’s Ara Buckwheat Pillow. The good news is, you don’t have to be a super-bendy yogi or have practiced for years to get started. Yoga has also been shown to combat insomnia. Yoga is a powerful practice for releasing these tensions - particularly the gentle form of restorative yoga. 5 RESTORATIVE YOGA POSES FOR DEEP RELAXATION AND UNWINDING BEFORE BEDTIMEĪnxiety, stress and the tensions of the day can sit heavy with your body at night, preventing you from comfortably slipping into sleep. ![]()
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