Welcome back to Self Care Sunday. This week let's talk about some restorative yoga. There are many styles and types of yoga, all used for different things. Restorative yoga is a practice more about allowing the body to relax and rest. There is minimal effort put into postures. You take some time setting yourself up in comfort and then relax into it for a few minutes at a time.

Some of the benefits of restorative yoga are:

It stimulates the parasympathetic nervous system. Turning off the flight or flight response (stress) and tapping into the rest and digestion cycle of the body. This is calming in the mind and physiologically in the body.
Helps create body awareness. Slowing down for a few minutes and noticing the sensations in the body is helpful for the rest of our day. Noticing something like tight shoulders and neck, make us more mindful when we sit down at our desks of our posture.
Improves immunity
improves respiratory and blood circulation
Anyone can do it, nearly anywhere!

The beauty of this weeks self care, is that it can be as short or as long as you would like. 10-15 minutes on a lunch break at work, half an hour before bed or whenever you'd like. Make sure to schedule this time though. We often have wonderful intentions of doing something and put it off until "tomorrow". So plan your time this week to practice restorative yoga once or twice.

Tips to get the most out of your practice:

Turn off your phone and other distractions.
Grab a sweater and/or blanket in case you get cold.
Grab a pillow or two.
Find any other comfort items available given the space. Candles, eye covers, bolsters, yoga blocks or straps.
Put together some calming music to listen to.

You can set a gentle timer to remind you to move after 5 or 10 minutes to the next pose or back to work, in case you fall asleep. Below is a few poses you can try or you can search the internet for a few more.

After a few poses, end in savasana, by lying on your back without props, take note of how your body feels, taking a few big deep breaths and moving on with your day.

Love,

Jen

I know in the past I've read of ways to help alleviate pms symptoms, a lot of them being things you can do the weeks before, such as reducing caffiene intake, tennis ball fascia release, exercising, and so on. These help but let's be honest, every month during the time we say over the next month we will and two days after we have forgotten all about it. So, here I am writing about things that can help in the now.

Raspberry Leaf Tea

If you've had a baby, you may know this one from pregnancy to either help with labour or try and drink at the end in hopes of bringing on labour. This tea is a uterine tonic with many benefits, one of which being to relieve menstrual camps. Drinking a couple of mugs a day during the cramping phase helps quite a bit. Ive boughten it at health food stores for between $7 and $9 but recently saw it being sold at Shoppers for under $7!

Magnesium and Multivitamin

Magnesium can help relax muscles and some say that a lack of magnesium is linked to cravings chocolate. I like to think taking it helps curb the craving a bit. Now dark chocolate is a better source then the sugary milk chocolate most of us reach for, so maybe if you don't like 80% cocoa try a supplement. Keep in mind, to much can cause diarrhea, so start with lower dosage. I take mine before bed.

I agree a multivitamin isn't something we need everyday usually, but I make sure to take mine during the monthly visit for an extra iron source.

Rescue Remedy

I use this stuff when my kids are cranky from teething, I'm having a rough day and especially when I'm on my Aunt Flow rage. Come one, admit it, we all get it. It really helps calm me down and think a little more clearly. You can buy the drops, gum, candy and so on from Bach. I've used them all and usually by this stuff for new moms in their Welcome Baby basket. It's that good.

PMS Smoothie

This PMS Smoothie from my personal blog does wonder for bloating and other symptoms. Using the tea mentioned above as a base too!

Yoga Poses

Moving your body in general will help, and of course taking a yoga class would be great. But if you are looking for something to do a bit at home here are a few poses.

Sage Twist

Camel (More experienced practitioners and/or warmed up)

Lying Chair Twist

and gold old fashioned Child's Pose. This one feels so good for lower back pain, especially if you get your toddler to come along and sit on your back while doing it.

When all else fails and go easy on yourself, love yourself and when it's really just sucky, give yourself a break have your indulgence (in my case and oreo with nutella) and take a deep breath.

Love,

Jen