yoga

RELEASE TENSION WITH LEGS-ON-A-CHAIR POSE

Prepare your chair at the foot of your mat. Place a folded blanket or towel

on top of the seat to support your knees and calves. Lay a folded blanket

vertically at the center of your mat in front of your chair. Sit with your left hip

facing the front of your chair. Slowly lower down onto your right side while

keeping your knees bent. Roll onto your back as you bring your legs up onto

the chair. Rest your legs on the seat of the chair so they are supported from

the backs of your knees to your heels. If you need to, place a folded towel

beneath your head and a rolled towel under your neck. Rest your arms by

your sides, bring your hands to your belly with your elbows on the floor,

or come to cactus arms. Make any adjustments you need to ensure you are

comfortable. When you are ready to settle in, take several long breaths as you

progressively release all of your body weight into the ground. Rest here. To

come out of the pose, bring your knees in toward your belly, roll to one side,

and make a pillow with an arm under your head. Take your time to come to a

comfortable seat.

The benefitsThis pose relieves excess tension in your pelvis, belly, and

the back of your body while helping to balance your nervous system and

quiet your mind. In this receptive state, you can begin to notice and care for

the more subtle tension you’re still holding in your body and mind. Before

I learned how to deeply relax, I could go a whole night without ever giving

my full weight to my mattress. I’d be lying down, but at the same time, I’d

be holding tension in my body. I even started noticing it when I brushed my

teeth or blow-dried my hair. It was eventually a revelation to learn that I could

get myself ready every day without my shoulders up near my ears. As you

begin to allow yourself to feel grounded, present, and relaxed in restorative

poses, you’ll be able to notice all the spots where you’re still holding tension.

Noticing this is the first step to releasing it.

Journal prompts

Recall a time when you felt

particularly tense and write about it in

as much detail as possible. Where were

you? What were you doing?

Who was there?

When you are stressed, where does

tension live on your body? Choose one

area caringly inform your tension

that you are paying attention to it.

Write a thank you note to it for

"protecting" you, and then let it know

it doesn't have to work so hard

right now.

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december 2018 / january 2019

yogajournal.com.sg