I completely LOVE the use of sandbags in my yoga apply. As any person who has an nervous intellect and has a tendency to over concern, it’s most probably no marvel that I gravitated against extra grounding practices like restorative yoga. With its emphasis on the use of numerous props to enhance the physique and lengthy holds (postures are held between 5-20 mins), restorative yoga permits for a steady downshifting of the fearful machine to lend a hand relieve the stresses for day by day lifestyles and go away you feeling replenished and renewed. 

Sandbags had been a staple in Iyengar yoga, which is the place the restorative yoga apply has its roots. Including weight to the physique, thru the usage of sandbags or eye baggage, can lend a hand to supply an revel in of grounding, bringing you out of the industry of the intellect and into your bodily physique. It supplies a delicate soothing sign to the mind-body connection that it’s protected, like a swaddle can soothe a toddler, stimulating the parasympathetic fearful machine (our leisure and digest reaction). This creates a sense of calm and safety, which is helping to ease emotions of rigidity and anxiousness. 

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

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

Reclined sure perspective 

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

A vintage restorative posture, reclined sure perspective or supta baddha konasana, sandbags can also be included into this pose to lend a hand flooring the thigh bones. 

• Place one cork brick horizontally on the best of the mat. Upload a 2nd 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 smartly folded blanket for the top.
• Come to take a seat at the mat together with your again to the bolster and convey the soles of your ft in combination, permitting the knees to open huge.
• From there position two blocks on both 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 facet.
• Lie again alongside the bolster, ensuring the top and neck have the enhance of the folded blanket. Unlock the outside of the shoulder blades down the again and extend the tailbone down against the ft. 
• Position the sandbags on both hip to flooring the thigh bones. 
• Method 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 lend a hand to create duration alongside the decrease again in addition to unlock rigidity.

• 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 carry your self down onto your bolsters, the decrease stomach will leisure at the horizontal bolster, simply on the hip crease, and the ribs, chest and head will leisure onto the vertical bolster. 
• Flip your head to whichever facet feels maximum at ease.
• Permit the forearms to leisure onto the bottom, with the elbows moderately clear of the physique to lend a hand unlock around the tops of the shoulders. 
• From there position your sandbag over the again of the pelvis and moderately pull down against 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 may be 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 suitable hip, with the load of the sandbag moderately drawing down clear of the physique to lend a hand anchor the hip down and create extra duration alongside the suitable facet physique. The second one sandbag is positioned over the suitable shoulder, which is especially helpful in serving to to attract the suitable shoulder down against the ground to lend a hand 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, facet by way of facet, to the left hand facet of the mat after which position the bolster on best.
• Come to lie down at the mat with the top at the blanket and the small roll below the neck. 
• Bend your knees and convey your ft to the ground. From there lift your hips and shift them over to the suitable. 
• Straighten your left leg down and hug your proper knee in against your chest. 
• On an exhalation draw the suitable leg around the physique to the left, putting the decrease leg onto the raised bolster. 
• The suitable knee must be more or less in keeping with your hip, making sure that the entire of the decrease leg from the knee to the foot is supported at the bolster. Method to position a bolster alongside the outer proper hip to lend a hand lower the hip down and clear of the suitable shoulder. 
• Prolong your proper arm out to the suitable, with palm face up. 
• If the suitable shoulder doesn’t relatively succeed in the bottom you’ll shuffle your leg shoulder moderately to the left to lend a hand unlock the suitable shoulder down. Here’s the place you’ll additionally position any other sandbag to lend a hand inspire the suitable shoulders against the earth. 
• Keep for 5-8 mins after which repeat at the different facet. 

Savasana model 1 

1 sandbag, 1 blanket, 1 belt, 1 bolster

Savasana is among the most simple poses so as to add the usage of a sandbag to. It’s additionally a pose this is accomplished on the finish of maximum yoga categories, irrespective of elegance taste, so you’ll incorporate this on the finish of any yoga apply. 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 top, with the graceful rounded edge against you. 
• Create a loop with the belt and thread your legs throughout the loop. Convey 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. 
• When you lie down with the blanket below the top 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 under 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 equivalent feeling to the use of a watch pillow, on the other hand the sandbag has just a little extra weight to it. Including weight to the brow can lend a hand 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 moderately from the blocks till it covers your brow. 
• Because the sandbag is large, 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. 
• Be sure to lightly distribute the load around the brow.