I completely LOVE the usage of sandbags in my yoga observe. As any individual who has an worried intellect and has a tendency to over concern, it’s most probably no marvel that I gravitated in opposition to extra grounding practices like restorative yoga. With its emphasis on the usage of loads of props to enhance the physique and lengthy holds (postures are held between 5-20 mins), restorative yoga permits for a steady downshifting of the worried gadget to assist relieve the stresses for day-to-day existence and depart you feeling replenished and renewed. 

Sandbags had been a staple in Iyengar yoga, which is the place the restorative yoga observe has its roots. Including weight to the physique, via using sandbags or eye baggage, can assist to supply an revel in of grounding, bringing you out of the industry of the intellect and into your bodily physique. It supplies a refined soothing sign to the mind-body connection that it’s protected, like a swaddle can soothe a toddler, stimulating the parasympathetic worried gadget (our relaxation and digest reaction). This creates a sense of calm and safety, which is helping to ease emotions of pressure and anxiousness. 

Right here fellow restorative instructor, Yogamatters August co-host and my pricey buddy, Yvonne O’Garro, and I show 5 tactics to include sandbags into your restorative observe. 

A laugh truth: it was once in reality our mutual love of sandbags that first bonded Yvonne and I after we first met! 🙂

Reclined certain attitude 

4 blocks, 2 bolsters, 2 bricks, 2 eye pillows, 2 sandbags

A vintage restorative posture, reclined certain attitude or supta baddha konasana, sandbags may also be integrated into this pose to assist flooring the thigh bones. 

• Place one cork brick horizontally on the best of the mat. Upload a 2d brick vertically angled on best of the primary brick and position the bolster on best. This will probably be to enhance the backbone.
• Upload a well folded blanket for the pinnacle.
• Come to sit down at the mat along with your again to the bolster and convey the soles of your ft in combination, permitting the knees to open extensive.
• From there position two blocks on all sides of the leg. The primary block will lay flat with the second one block angled to enhance the outer thigh. Repeat at the different aspect.
• Lie again alongside the bolster, ensuring the pinnacle and neck have the enhance of the folded blanket. Liberate the surface of the shoulder blades down the again and extend the tailbone down in opposition to the ft. 
• Position the sandbags on both hip to flooring the thigh bones. 
• Approach to position a mini bolster over the tops of the ft for grounding (as proven within the symbol). 
• Keep for 10-20 mins. 

Downward savasana 

2 bolsters, sandbag, small oblong bolster

Hanging weight alongside the sacrum (the again of the pelvis) in any downward going through posture like kid’s pose or downward savasana, can assist to create duration alongside the decrease again in addition to unlock stress.

• Position one bolster vertically on the best of your mat and the second one bolster horizontally around the width of the mat.
• The bolsters must be touching developing an the other way up ‘T’ form. 
• Use a small oblong bolster (as proven within the symbol) or a rolled up blanket on the backside of the mat to enhance the ft. 
• Come onto all fours (palms and knees) and position the tops of your ft over the mini bolster/rolled blanket. 
• As you convey your self down onto your bolsters, the decrease stomach will relaxation at the horizontal bolster, simply on the hip crease, and the ribs, chest and head will relaxation onto the vertical bolster. 
• Flip your head to whichever aspect feels maximum relaxed.
• Permit the forearms to relaxation onto the bottom, with the elbows somewhat clear of the physique to assist unlock around the tops of the shoulders. 
• From there position your sandbag over the again of the pelvis and somewhat pull down in opposition to your backside to create a sense of duration. 
• Keep for 10-20 mins.

Reclined twist 

1 Blanket, 1 bolster, 2 blocks, 2 sandbags

On this reclined twist there’s the choice to make use of one or two sandbags, relying on what you’ve gotten at your disposal. As you’ll see within the symbol above, one sandbag is positioned over the fitting hip, with the load of the sandbag somewhat drawing down clear of the physique to assist anchor the hip down and create extra duration alongside the fitting aspect physique. The second one sandbag is positioned over the fitting shoulder, which is especially helpful in serving to to attract the fitting shoulder down in opposition to the ground to assist deepen the twist. 

• Take a folded blanket and create a small roll, which can enhance the herbal inward curve of the neck. 
• Position two blocks, in portrait orientation, aspect via aspect, to the left hand aspect of the mat after which position the bolster on best.
• Come to lie down at the mat with the pinnacle at the blanket and the small roll beneath the neck. 
• Bend your knees and convey your ft to the ground. From there elevate your hips and shift them over to the fitting. 
• Straighten your left leg down and hug your proper knee in in opposition to your chest. 
• On an exhalation draw the fitting leg around the physique to the left, striking the decrease leg onto the raised bolster. 
• The fitting knee must be more or less consistent with your hip, making sure that the entire of the decrease leg from the knee to the foot is supported at the bolster. Approach to position a bolster alongside the outer proper hip to assist reduce the hip down and clear of the fitting shoulder. 
• Lengthen your proper arm out to the fitting, with palm face up. 
• If the fitting shoulder doesn’t relatively achieve the bottom you’ll shuffle your leg shoulder somewhat to the left to assist unlock the fitting shoulder down. Here’s the place you’ll additionally position some other sandbag to assist inspire the fitting shoulders in opposition to the earth. 
• Keep for 5-8 mins after which repeat at the different aspect. 

Savasana model 1 

1 sandbag, 1 blanket, 1 belt, 1 bolster

Savasana is likely one of the most straightforward poses so as to add using a sandbag to. It’s additionally a pose this is achieved on the finish of maximum yoga categories, irrespective of elegance taste, so you’ll incorporate this on the finish of any yoga observe. Hanging weight over the entrance of the thighs is helping to anchor the legs and really feel grounded. 

Right here is an easy savasana arrange:

• Smartly fold a blanket for the pinnacle, with the graceful rounded edge in opposition to you. 
• Create a loop with the belt and thread your legs throughout the loop. Carry the strap to mid-thigh and tighten sufficient that it holds the legs in combination hip distance aside. 
• Position the bolster to the again of the thighs, simply at the back of the knees. 
• While you lie down with the blanket beneath the pinnacle and neck, the strap across the legs and the bolster at the back of the thighs, you’ll position the sandbag over the entrance of the thighs, slightly below the entrance hip issues. 
• Keep for 10-20 mins.

Savasana model 2 

4 blocks, 1 sandbag, 1 blanket, 1 belt, 1 bolster

Hanging a sandbag over the brow has a identical feeling to the usage of a watch pillow, then again the sandbag has a bit of extra weight to it. Including weight to the brow can assist to subtly sign to the intellect to quieten and settle. 

• Previous to mendacity down for savasana, stack 4 blocks on the best of the mat, simply above your head. 
• Position the sandbag on best of the 4 stacked blocks after which lie down for savasana.
• Pull the sandbag down somewhat from the blocks till it covers your brow. 
• Because the sandbag is huge, just a 3rd of the sandbag will probably be for your brow with the remainder of the sandbag nonetheless resting on best of the blocks. 
• You should definitely lightly distribute the load around the brow.