It is that time of year where the sun is furthest from the Earth called Winter Solstice. Since the night is longer than the day, it can bring up emotions, depression and despair. During this time use your practice as a light in the darkness. Here are some restorative poses to use during the month of December to get through the season with relaxation and calm. Here is a poem to start your practice with:
“New Year Resolve” by May Sarton
The time has come
To stop allowing the clutter
To clutter my mind
Like dirty snow,
Shove it off and find
Clear time, clear water.
Time for a change,
Let silence in like a cat
Who has sat at my door
Neither wild nor strange
Hoping for food from my store
And shivering on the mat.
Let silence in.
She will rarely mew,
She will sleep on my bed
And all I have ever been
Either false or true
Will live again in my head.
For it is now or not
As old age silts the stream,
To shove away the clutter,
To untie every knot,
To take the time to dream,
To come back to still water.
Prop substitutions- If you don’t have a bolster use lots of blankets or pillows. If you don’t have blocks use books. For straps you can use a belt or tie.
Intention- Set your intention for your practice. Focus on your practice being the light in the darkness. Winter is here and Spring is coming. YOU ARE ENOUGH!
Warm Up-
Table Pose-Cat/Cows– Get onto your hands and knees creating a table, breathe in and push through your hands and feet lifting your head and chest into cow pose. Exhale rounding your back, tucking your tail bone and drawing your pubic bone forward into cat pose.
Thread the Needle– While in table pose, reach your right hand up to the sky then thread it through underneath your body and under your left armpit. Place your right ear on your mat. Then place your left hand on your left hip or stretched out above your head. Do the same to the left side.
Knees to Chest– Lay on your back, bring your knees to your chest. Hug your knees to your chest with your arms.
Extended hand to foot pose– Lay on your back, take your strap and put it around the arch of your right foot then straighten your leg out and guide it to the left side of your body. Then guide it to the right side of your body. Switch the strap to the left foot and do the same to the left leg.
1. Bridge Pose– This pose benefits the Svadisthana (pelvic) Chakra. Lie on your back and bend your knees with your feet flat on the floor. Lift your hips and slip a bolster or block (on level 2 or 1 depending on your comfort level) under your lower back right above your tailbone. You may want a blanket to support your neck and head. Close your eyes or softly focus on something. You may want to take this time to think about a warm and bright day that you have enjoyed. Stay in this pose for 3-4 minutes.
2. Child’s Pose- Benefits all the chakras. Place 2 blocks at the top of your mat, one at level 3 and the other in front of it at level 2. Put your bolster vertically on top of the blocks. Lay 2 folded up blankets, one on each side of the bolster for your arms. You may also want a blanket for under your ankles. Lay stomach down on top of the bolster with your pelvis right up against the bolster like you are hugging it. Close your eyes or softly focus on something. Half way through switch the position of your head. Stay in this pose for 2 minutes then switch the position of your head for another 2 minutes (4 minutes total).
3. Fish Pose- Benefits the Anahata (heart) chakra. Set up your bolster like we did for child’s pose, except put the block that was at level 2 and switch it to level 1. Put the block that was at level 3 and change it to level 2. Lay on your back on top of your bolster. Place 1-3 blankets under your knees if you want or just lay flat with your legs straightened. You can also do this pose with just blocks, one on level 3 under your head and the other on level 2 under your back where a bra line would be. Close your eyes or softly gaze at something. Stay in this pose for 4-5 minutes.
4. Heart Pose- Benefits the Anahata (heart) chakra. Have a blanket or pillow for your head. Place your bolster horizontally at the top of your mat. Lay down so the bolster is under your shoulder blades and ribs. Your head will hang over the bolster which is why you need a blanket or pillow for your head. Put blankets under your knees. Goal post your arms. Stay in this pose for 4-5 minutes.
5. Legs Up the Bolster- Benefits the Muladhara (Root) and Svadisthana (pelvic) Chakra. Place 2 blocks at the top of your mat, one at level 3 and the other in front of it at level 2. Put your bolster vertically on top of the blocks. Place your legs on the bolster with your butt up against the bottom of the bolster. Lay down with a blanket supporting your head. Your hands can be at your side, one hand over your heart and one hand on your belly or goal post your arms. Close your eyes or focus softly on something. Stay in this pose for 4-5 minutes.
6. Supported Savasana- Benefits all Chakras. Lay on your back on your mat. Place a blanket or bolster under your knees. Also put a blanket under your head. Close your eyes and recall your intention. Imagine following a ray of sunshine to a happy place or activity. Feel the warmth of the sun on your body. Stay in this pose for 4-5 minutes.
The Winter Solstice may be dark, but you can find joy in the littlest things. Just know that you are enough! I plan on spending it cuddled on the couch with my handmade blanket, my husband and my dog. May you have a peaceful holiday season and Happy New Year.
Winter Solstice info:
Follow your arrow 