When Kristen Rentz was spending long days and nights studying for the bar exam, she was, like most of her fellow law students, exhausted. Practicing yoga had helped Rentz get through law school at UCLA, but going to yoga class several times a week on top of all her bar exam studying left her feeling utterly drained.
Rentz began experimenting with classical restorative yoga postures at home. She quickly realized that there was much more to yoga than vigorous backbends, handstands, and downward facing dogs. By slowing down her practice and incorporating restful poses into her daily life, Rentz found a way to maintain a sense of calm despite her busy schedule.
These days, as a full-time entertainment lawyer in Los Angeles and part-time yoga teacher, Rentz continues to find new ways of integrating yoga into her demanding daily life. During particularly heavy workdays, she practices yoga at her desk or in the elevator, and tries to maintain an even, steady, yogic breath when talking to colleagues and clients. She finds that even a pose or two at a time-a supported child’s pose or forward bend-can make a big difference, leaving her more relaxed and refreshed throughout the day.
Rentz’s recently released book, YogaNap: Restorative Poses for Deep Relaxation (Marlowe & Company, 2005), with illustrations by Kajiah Jacobs, describes these and other soothing and energizing postures. YogaNap offers poses to practice in a pair of your favorite cotton pajamas and comfy socks as well as poses to employ on your lunch break or while sitting in commuter traffic.
“A Yoga Nap,” says Rentz, “is a way to replenish our bodies and spirits through comfortable, soothing restorative yoga and yogic breathing.” YogaNap poses promise to reduce stress and bring about a sense of peace and relaxation. Even those pressed for time can find a few minutes a day for a mini yoga nap. Rentz suggests spending three minutes a day in legs-up-the-wall pose and seeing what a difference even that can make. “And,” she adds, “more than likely you’ll find yourself moving into other poses once you’re in your practice.”
The following series, designed by Rentz for Healing Lifestyles & Spas readers of all yoga levels, is a basic introduction to YogaNap. To find out more, pick up Rentz’s book or attend a restorative or gentle yoga class at a yoga center near you.
1. Wall Twist
Benefits: Wall Twist elongates the spinal muscles, relieving tension.
Description: Sit with your back six inches away from the wall in a comfortable cross-legged position, elevating your hips with a blanket or bolster if needed. From your waist, turn to the right, placing your left hand on your right knee and your right hand on the wall. Lift your chest, pull your shoulders down your back, and using the wall for leverage, gently ease into the twist on each exhale. Close your eyes, let go and breathe, holding the twist for a minute or two. Return to the center, and then repeat on the other side.
Contraindications: None
2. Legs-Up-The-Wall with Props
Benefits: Legs-Up-The-Wall with Props allows the mind and body to settle and integrate a newfound sense of vitality.
Description: Stack two to four long-folded blankets, or a bolster, and place them four to six inches from the wall, running parallel to it. Sit sideways on the middle of the props, with your right side to the wall. Support yourself with your left hand as you swing your legs up the wall and recline on your back. Pressing your palms into the floor for leverage, adjust yourself so that your lower back is on the blankets or bolster and your sit bones are resting in the place between the props and the wall. Once situated, bend your knees and tighten a strap around your shins. Extend your legs up the wall, keeping your knees slightly bent if that’s more comfortable. Close your eyes, let go and breathe, and hold for 3-8 minutes.
Contraindications: Because this pose is an inversion, do not perform it when menstruating
3. Effortless Plow Pose
Benefits: Effortless Plow Pose allows for greater circulation throughout the body, encouraging relaxation.
Description: Place a bolster or two blankets, smooth edges out, six inches from the back legs of a sturdy chair. Depending on your height (the taller you are, the more lift you’ll need), stack any number of blankets on the seat of your chair.
Lie down with your head facing the chair, your shoulders on the blankets, and your head and neck off the blankets. Bend your knees and place your feet flat on the floor. Push your feet into the floor, lift your hips, interlock your hands behind you, and roll your shoulders underneath you. Swing your legs up and overhead, then rest your thighs on the chair. Release your hands, resting your arms by your head, palms facing the ceiling. Close your eyes, let go onto the support of the props and breathe, holding your position for three minutes.
Contraindications: Since Plow Pose is also an inversion, refrain from practicing this pose when menstruating. Do not stay in this pose if doing so causes discomfort or pain in the neck.
Modification: Child’s Pose on Blankets Kneel on the floor with your knees apart, sitting on your heels, with your big toes touching. Stack one to three folded blankets between your legs. Gently fold your torso forward onto the blankets, resting your head to one side. Halfway through the pose, turn your head to the other side. Rest arms comfortably alongside your body or in front of you. Close your eyes and relax here for three to five minutes.
Child’s Pose on Blankets relaxes and soothes the lower back, relieves tension in the neck and shoulders, and is emotionally comforting and grounding.
4. Grounding Resting Pose
Benefits: Grounding Resting Pose uses the weight of blankets to encourage the body to drop and let go.
Description: Lie on your back. Place a folded blanket under your neck and head for support. Place a bolster or two or three blankets over your thighs. Extend your arms alongside your body, with your palms facing the ceiling. Close your eyes, and allow the weight of the props to encourage you to let go, holding this position for five to ten minutes.
Contraindications: None
Modification: Those experiencing lower back tenderness may wish to add a bolster or blanket underneath the knees.
By Jessica Berger Gross
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