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At Home Restorative Practice for Santosha: the cultivation of contentment
Restorative Practice
Set up:
2 bolsters, 2 blocks, a strap, 2 blankets, mat
Blankets at top of mat, bolsters at top of mat
Strap at side within reach, blocks one on each side within reach
Start standing, eyes closed, find center, circular gentle breathing
Healing breath as if tickling your own back
Start by listening to your own breath, and silently acknowledging and expressing gratitude, beginning with your own body and working outward:
(eg, I am grateful for my heart that beats, my lungs that breath, my blood that nourishers, my feet that hold me up....my teachers, my work, my family--- be very specific)
Santosha Anuttamah Sukhalabha:
From contentment unsurpassed happiness is attained
OM
3 moon salutes: Gratitude is the spirit of the pose
Reclining warrior on bolster: Release is the spirit of the pose
Reclined sukasana on bolster: Contentment: Santosha…..Those things in your life that are working, serving your evolution
Reclined badakonasa on bolster: Contentment: Santosha…let your effort be from service and joy….
Reclined twist, Remove bolster to the left, Starting in a fetal position: switch sides: Unfold to your true nature…the purest highest capabilities in you, and release….let go of those things in your life that you do not need, that do not serve your evolution
Knees to chest: Self love
Supported bridge: block under hips, knees lean toward each other, arms overhead: Receptivity
Supta Padagusthasana: with strap, forgiveness
Rollover, supported childs pose, let your self be cared for
Resting half pigeon, left and right: look to opposite side, one bolster under hip, one in front, cradling in your own wing
Headstand, to wall if you wish, feeding your brain, effortless balance
Childs pose with rabbit
Shoulderstand, strength
Plow, easy release, try easy
Savasana / eye pillows/Head massage
Sit up
Closing mantra
OM
Set up:
2 bolsters, 2 blocks, a strap, 2 blankets, mat
Blankets at top of mat, bolsters at top of mat
Strap at side within reach, blocks one on each side within reach
Start standing, eyes closed, find center, circular gentle breathing
Healing breath as if tickling your own back
Start by listening to your own breath, and silently acknowledging and expressing gratitude, beginning with your own body and working outward:
(eg, I am grateful for my heart that beats, my lungs that breath, my blood that nourishers, my feet that hold me up....my teachers, my work, my family--- be very specific)
Santosha Anuttamah Sukhalabha:
From contentment unsurpassed happiness is attained
OM
3 moon salutes: Gratitude is the spirit of the pose
Reclining warrior on bolster: Release is the spirit of the pose
Reclined sukasana on bolster: Contentment: Santosha…..Those things in your life that are working, serving your evolution
Reclined badakonasa on bolster: Contentment: Santosha…let your effort be from service and joy….
Reclined twist, Remove bolster to the left, Starting in a fetal position: switch sides: Unfold to your true nature…the purest highest capabilities in you, and release….let go of those things in your life that you do not need, that do not serve your evolution
Knees to chest: Self love
Supported bridge: block under hips, knees lean toward each other, arms overhead: Receptivity
Supta Padagusthasana: with strap, forgiveness
Rollover, supported childs pose, let your self be cared for
Resting half pigeon, left and right: look to opposite side, one bolster under hip, one in front, cradling in your own wing
Headstand, to wall if you wish, feeding your brain, effortless balance
Childs pose with rabbit
Shoulderstand, strength
Plow, easy release, try easy
Savasana / eye pillows/Head massage
Sit up
Closing mantra
OM
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© 2009 Created by Christine McCaull on Ning. Create a Ning Network!
