I took a restorative yoga class tonight with Dani Ibarra at YogaWorks Valencia.
I was pretty much ready to take a nap afterwards. It was amazing.
The whole class was at the wall and consisted of 4-5 poses with the lights dimmed, almost dark.
1st pose: Relaxation pose.
Place 1 block at the tallest level for your head.
Another block at the medium level for your ribs right above the shoulder blades.
Lie a bolster on top of these blocks.
Fold a blanket in half, and drape it over the bolster as a pillow for your head.
Fold two blankets into squares for your arms. Place the blankets to the sides of the bolster.
And roll a blanket to be placed underneath your knees.
Lie down on the bolster, extend your legs forward and place the rolled up blanket underneath your knees. Adjust the square blankets for underneath your arms. Snuggle the ends of the blanket draped on the top of the bolster around your head like a little nest.
Close your eyes. Stay for 8-10 min.
2nd pose: Spinal twist.
Move the square blankets aside (the ones your arms were laying on.)
Have the R side of your torso face the bolster, knees bent. Inhale elongate, exhale turn your torso to face the bolster and lay down for a twist. Your head can be to the right or left – looking to the left will be a greater twist, but be careful of your spine is tight or your neck is tender.
Stay for 8 min. Repeat on L side.
3rd pose: Hip opener.
Either: Sit cross legged. Place a block, bolster or block on top of a bolster in front of you. Extend your torso forward and have your forehead rest on the block or bolster.
Hold for 8 min, switch cross of legs other side.
***If your knees hurt…
Open your legs into a V-shape. Extend torso forward, rest forehead on props.
4th pose: Assisted bridge pose.
Face the wall.
Place a blanket to the extent of your mat.
Place two blocks at medium height against the wall for your feet (the blocks should be touching each other short side to short side)
Prepare a loop in a strap about the width of your hip bones for your thighs.
Fold a blanket for your head. (may or may not use)
Lie down. Bend your knees. Place the strap around your thighs.
Take bridge pose. Place the bolster underneath your tailbone. Extend your legs so your feet press into the wall and are lying on top of the blocks.
If you want, you can place the blanket underneath your head.
Stay for 8 min.
5th pose: Legs up the wall (Savasana variation)
Place a folded blanket by the wall.
Take legs up the wall, but, make sure your bum (the cheeks to be exact…) are off of the blanket.
The blanket should be placed more by the tailbone, up to the frontal ribs.
My neck has been acting up a lot. I had one of those ridiculous moments where I looked down too abruptly and something pulled in my left shoulder. So now I can’t turn to the left very well, and walking/driving is uncomfortable.
But I’m still continuing to workout my muscles
My sequence today was a restorative yoga practice to open up the low back, hips, and relax my muscles through a moving meditation.
1. Started out lying down knees bent hip distance apart. Let them lazily drop to the left, and then the right to relax the low back muscles gently.
Repeat x6
2. Inhale, I extended the legs up feet flexed while lowering the arms almost down to the floor
Exhale, lowered the feet back to the floor, knees still bent, and placed right palm over the the left hand and allowed the back of my right hand to place pressure on the forehead.
***I’ve been getting headaches due to spasming in my neck, so pressure on the forehead helps calm and rid of the headaches.
Repeat x6
3. Knees bent, still lying down. Extended the right leg up, pointed the toes, ankle rolls. Repeat other leg. 5 sets.
4. Hugged the knees into my chest for apanasana
Made circles with the knees to the right, then the left
Then, keeping the knees bent, let the thighs spread out the sides, and made circles with the thighs in, and out.
5. Happy baby
6. Yesterday I did stair master, squats with the smyth machine, grand plies with a kettle ball, calve raises, and donkey kicks (none of which bothered my neck!!!), so my hamstrings felt very good, but hips were tight.
Because my hamstrings felt wonderful, I sat in a side “splits,” let my right arm reach toward my left toes, and left arm extend over my ear, left fingertips reaching for right toes. This felt WONDERFUL in my low back. At one point I let the lower arm act as a kickstand to support my neck.
7. Crossed the legs in a seated position with the ankles flexed and, with a flat back, let both arms extend forward and head gently relax down (the neck muscles are very tight in the back of my neck right now…)
8. Sat in Baddha Konasana (knees bent, backs of feet touching) with my back supported against my couch. Held this pose while I watched Jimmy Fallon with my family (jajajaja) and let my hips restoratively open.
8. Opened my upper back in a similar fashion as Bridge Pose would, but without the pressure on my shoulders/neck.
Knees bent, snuggled my body down until my shoulders, but not my head/neck, touched the top of the couch. I bent my arms, kind of like in fish pose, and lifted my heart toward the ceiling.
I haven’t blogged in awhile because I’ve been working on a project called The Strange is Beautiful with my friend Savannah Metzger to spread awareness of anxiety disorders and depression. Our goal is to teach the world that anxiety disorders and depression aren’t so strange, but are common, require understanding, and are easier to live with than we think.
More info will be posted once our site is launched
Email me if you’d like to join our campaign, or if you’re a fellow yogi and would like to help us spread hope !! – shannenroberts21@gmail.com
Also, if you or a loved one has any type of mental illness, please check these helpful websites:
—For anyone wondering WHY DOES SHANNEN DO YOGA??? And for people with anxiety, panic, or depression.
***This is mainly about my personal journey!!! Next Thurs’s post will be the facts on why keeping a routine of exercising, regular sleep, and eating healthily keeps anxiety at bay <3333
Everyone begins their yoga practice for different reasons. Maybe it was because Victoria’s Secret has models wearing their new yoga pants that say “PINK” across the butt, or because their friends were all trying classes so they thought what the hell, why not. Or perhaps their doctor recommended yoga as a part of their healing process…or they believe yoga will make them look like a sexy Victoria’s Secret model.
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I started a serious yoga practice in my junior year of high school when I was forever falling deeper down a black hole of anxiety and had worn out all my other options. It was really just a lucky guess that yoga helped me. I always thought my brain was just messed up, until I did some research.
“My brain is wired differently follow a formula to breathe, but someone fucked up the formula so the answer is always wrong.” – lyrics from a collab I did with The Unending Thread called ‘Brains.’
Anxiety. Panic. Depression. They’re really all linked. For those who have it, or have had it, they understand. For those that haven’t, let me explain.
Anxiety – A feeling of dread. Of being nervous. Scared that something bad might happen. Scared in general. Side effects: Profusely sweating, parched mouth, shaky hands, stuttering, stomach aches, shortness of breath
Panic – Some call it an anxiety attack, others call it a panic attack. A few minutes of terror, or sometimes much, much longer. Side effects: Change in body temperature (from feeling literally lit on fire, to completely freezing in the snow), shaking or twitching of the body, hyperventilation, stomach aches, unable to speak well or at all, screaming or crying about general fear And in extreme cases: hallucination, loss of vision, loss of hearing, blacking out
Depression – Feeling sad, down, dreading life. No motivation to do anything. Can last for a day, a few hours.
Clinical Depression – Can cause inability to work, sleep, focus, eat, and enjoy once-pleasurable activities. Often times, clinical depression can come and go in cycles and may last weeks, months, or a year. Side Effects: Over-eating, fatigue, over-sleeping, sensitivity to specific subjects, not eating at all, not sleeping at all, mood swings
Treatment Options For All of the Above – Smoke weed, drink all day everyday, pop some pills, have your boyfriend/girlfriend baby you and deal with your attacks, pay for counseling, or exercise + sleep + eat well.
It took me a long time to figure out that beautiful and cheap formula to freedom. To happiness of the Self.
On top of high school, I was teaching 10 students, running a club I founded known as Music & Songwriting Club, recording my solo songs on the side, and performing almost every weekend…plus school and homework. The club is really what took over my life. Meetings once a week, lunch shows twice a month, festivals once a semester. I wrote many songs about my anxiety.
Also, due to many injuries, I had just quit dancing for Santa Clarita Ballet Company-which is no doubt the most serious, demanding, and prestigious ballet studio in the valley.
Going from dancing 5 times a week plus production rehearsals, shows, and Royal Academy of Dance (RAD) exams to no exercise at all and being in chronic pain was the scariest transition of my life. And at a tender age of 16, I really didn’t know how to cope well with the abrupt change.
My mother had always kept me busy. She thought it wise to do many things at once, to give 100% effort to all, and to finish them. To not quit.
I quit dance.
But I had to for my body’s health. It was stressing me out trying to push my body to be at the level of my fellow dancers that, besides becoming injured, my stomach compensated for the amount of the stress. I began to have the worst stomach problems. At times, I was completely bedridden because of the pain.
My mother has always been a health junkie. Whether it be running, tennis, swimming, Gilad cardio videos, Pilates, or yoga, she’s alway been a work-out-aholic. When I was 12 and had received my first knee injury, she suggested I go to yoga with her. That maybe it’ll encourage me to stay active, to keep my body moving, even with an injury.
I freaked out when I saw my mother do a headstand in class…I didn’t even try.
When I quit dance, she became very worried that I wouldn’t ever be active again. We all know how moms are, they are persistent and worry often. She handed me a Rodney Yee yoga video and told me to “try it when I get a chance” meaning, “you better not get fat so start exercising!”
I didn’t finally pop in the DVD until I felt completely sick. Physically, and mentally ill, weak, and vulnerable.
“I do it because it makes me feel happy. As if the whole world were happy because I am. Obey the whispering secrets that promise, and guarantee my bliss and sanity. I am happy.” – lyrics from my song ‘Happy.’
Everyday, I repeated the tape.
I had no idea what I was doing or what the hell yoga actually was, but I followed Rodney hoping this thing called “yoga” would make my anxiety, stomach problems, and injuries go away.
Is that too much to ask for?
By my senior year, I felt completely happy. It was so new to me, this happiness. The loss of stress. My friends noticed it too. They told me I didn’t get mad as often, that I could deal with stressful situations very well, and adapted easily to change. Slowly, secretly, my friends began to reveal that they were beginning to have anxiety, or panic, or depression, and I became the go-to-advisor.
“Don’t think I don’t understand, don’t think I can’t feel. I have emotions. What you feel is real. Terrors torture. They don’t leave when you close your eyes at night.” lyrics from GrowYoung’s song ‘Screams Echo Alone.’
My first actual class was at YogaYoga in Newhall when I was 17. Immediately after class I asked the owner, “how do I become a teacher?” I took one of their hardest classes, and the instructor suggested I move on to practicing at YogaWorks and to take their teacher training instead because it’s more known and detailed.
Both my mom and I began taking classes 3 to 5 times a week at YogaWorks Valencia in the summer that I graduated high school.
And now I am here. Graduated from my 200 Hour Teacher Training at YogaWorks Valencia in November of 2012. Soon to be taking the 300 Hour Training in August 2015.
Usually, I feel the reason I go to my mat is to cope with my neck injury and to keep my mood balanced. However, sometimes I still have a bit of anxiety on especially stressful days. But I work through it, because now I have the tools to do so. I’ll never forget why I began my practice, my roots. History is important to remember, so it does not repeat itself. If you begin to taste the indigestion of your past rising up onto your tastebuds, acknowledge it, and begin to retrain your brain. Remember the steps you took to get back to your own bliss. Though you may need a little help on the way, only you can blow your candle out. Only you can light your way.
Yoga is my medicine. And my injuries are my best teachers.
