Tip Tuesday - Ways you Can Use a Blanket

Props are a wonderful way to enhance your practice - either by adding elements of support or mixing up the variables to build strength and stability. This week we're exploring creative ways to use a blanket in your yoga practice. Below you'll find postures that build strength, offer support, and encourage a sense of  calm, all using a blanket!

Don't have a blanket? You can find the blankets we have at our studio here:
https://www.yogaaccessories.com/handmade-traditional-mexican-yoga-blanket.html

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Strength Sequence

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Swiveling Table - feet active, knees hip width distance apart. At top of mat, place blanket on wood with hands at least shoulder width distance. Squeeze in on the legs to stabilize the pelvis,  and sweep the blanket from side to side. Try to avoid swaying the hips as well and letting them "bump" to one side. 

Wide Leg Standing Forward Bend - Open blanket, with feet wide, hands under shoulders. Squeeze legs in, as if you could touch them together.

Plank Pose -  Place feet on the blanket, hug in towards the middle. It's important that your hips don't dip to the ground. It's better to have them too high than too low.

Warrior 2 - Place the back foot on a blanket and slide into a width you can maintain without straining. To come back to standing, slide the back foot back to the center. Make sure the front knee doesn't cave in.  

Want to play? You can link these 3 poses together in a flow. Starting in Wide Leg Standing Forward Bend, squeeze the legs together as you lift your hips high, then push the feet back into Plank Pose. From Plank, step on foot forward and come up into Warrior 2. 

Support Variations

Squat Pose - Roll the blanket and place it under the heels, with the toes on the ground turned out slightly. You can play with keeping the feet hip width, or bring the heels together. Try to avoid rounding the spine, even if it means you come up higher. 

Bow Pose - Place the rolled up blanket just below the belly button and above the pointy bones of your pelvis. This will help lift and hold your torso as you reach your arms back to hold your feet. Too much? Just reach one hand back to clasp the foot with the opposite arm straight on the ground to prop you up. 

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Challenge Pose: Swiveling Plank

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From Plank Pose, keep your shoulders over your hands, as you  sweep your left foot in front of the right, then switch.  Remember to breathe easy!

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Calming Sequence

Supported Child's Pose - place rolled up blanket behind the knees and sit back on the blanket. This is a great variation if you ever feel twingy knees in child's pose .

Calf Massage - from Child's Pose, bring the knees closer together and start to lift chest. This will gently compress the calf muscle. Feel free to add a sway of the hips from side to side. You can also slowly move the blanket to the middle of your calf, and then down towards the ankles (but NOT on the Achilles Tendon). 
Feel comfortable? You can do the same thing while sitting up, instead of leaning forward.

Belly Pose - This is a great position for aiding in digestion, as your breath moves your body against the blanket, which massages your digestive tract. Additionally, this face down position naturally calms the nervous system - helping you to feel more grounded and protected. 

Place a folded blanket across your mat. Lay on the blanket with your belly button *on* the blanket. Make sure your belly button isn't above or below the blanket, but on the the blanket. In this position, you'll be able to feel the blanket with each breath.   Take a few easy breaths, it can feel a little unusual and uncomfortable at first. If you can't get settled after a little bit, then shift until you feel better. Then, with the head supported by stacked hands, or with one cheek on the ground, allow your breath to become longer, especially on the exhale. Stay here for up to  5 minutes.