Here are just a few yoga postures using a bolster (big rectangular-oval green cushion):

Sukasana or Easy Seated Pose ~ Sitting on the edge of the bolster with ankles crossed or heels aligned on the mat, my hips are above my knees, relaxing my hip flexors and keeping my spine long and neutral. Being propped up in this posture makes it easier for me to hold comfortably for several minutes as I find my breath, and meditate to reduce stress.

Reclined Savasana or Supta Baddha Konasana ~ I lay my spine, parallel to the mat and the bolster with the edge of my sacrum/lower back against the base (sitting bones are on the mat). Bring the soles of my feet together as knees fall apart, stretching my groins and opening my chest.

Setu Bandha Sarvangasana ~ In my modified restful wheel or bridge pose, I place the bolster perpendicular on the mat and lay my shoulder-blades & upper back on the mat, keeping my sacrum on the bolster. Resting my head on the ground, my feet are hip-width apart, I actively hug my knees and thighs towards my center line. Firmly pressing into the triangles of the feet as well as into my upper arms, my palms and fingers activate. From here, perhaps a few lifts of the hips up and down with breath (inhale to lift and exhale to lower), before resting my bottom for a few more breaths.

Side laying Savasana ~ While laying on one side, my top leg rests on the bolster with the knee and lower leg supported. This pose is satisfying and safe during pregnancy, especially on the left side after 20+/- weeks.

Balasana or  Supported Child’s Pose ~ Bolster lays parallel on the mat and to the spine. Resting a temple or forehead on the bolster (or added blanket to raise the support), I relax my shoulders as my elbows bend connecting lower arms to the floor. A staple posture in yoga to provide relaxation to reduce stress and fatigue.

Eka Pada Rajakapotasana or King Pigeon ~ Place the bolster perpendicular on the mat, and from tabletop position, I bring my right leg over the bolster. Bending the knee and setting the right hip on the bolster (or additional folded blanket) while keeping the lower leg parallel and against the bolster. Left leg stretches back with the top of my foot on the ground. Feel this pose through your thighs, groins, hips, shoulders and neck. And switch sides to enjoy the opening on the other side.

Stop by and say hi to us at the Evolution Table in the Yoga Marketplace,  buy specially priced class-cards, win a class card in the raffle to benefit VT Campaign to End Childhood Hunger and of course…

Catch workshops by our Evolution instructors who are teaching at the conference!

Jane Jarecki Lanza: Conference Coordinator

Patrick McAndrew: Kirtan

Martha Whitney:  Spacious Breath Restorative  (assisted by Carrie Steele and Julie Epstein)

Susan Cline Lucey: Core Vinyasa

Annelies Smith- Embodyoga

Janet Carscadden- Yoga Nidra

Andrea O’Connor- Strong on the Inside, Light on the Outside (Anusara-Inspired)

Danny Morris- Tiger’s Eye Advanced Practice (assisted by Margaret Dunn-Carver) & the Science of Meditation

Jennifer and Matt Harris- Partner Yoga

John McConnell & Steve Ferraris- YogaLIVE!

The Burlington Yoga Conference features a diverse and inviting lineup of  yoga teachers, studios and traditions as well as healing arts, mindful merchants, meditation and more -the Day kicks off at 8:00 a.m., Saturday, May 01.

Teachers from the following studios: Dhatri, Evolution Yoga, YMCA, Yoga Vermont, Copper Crane Yoga, Green Mountain School of Yoga, Yoga Mountain, UVM, Maui, and more!

In the Mindful Marketplace, Burlington Yoga Conference attendees can learn about sustainable and eco-friendly products from companies (like Evolution!) that are leading the way in environmentally friendly products and services throughout Vermont.

For the second year, there will be henna, healing arts treatments available including massage (by Ayurvedic Center of Vermont, Touchstone School of Massage, Jivana Holistic Spa, Bee Well Massage and more), as well as handcrafted creations available for sale.

Vegan lunch and dinner are available, catered with local and organic foods by Drop of Joy, LLC.   Chefs are: Owen Hoppe (A New Ethic), Brian Casey (Shelburne Farms and Starry Night), Joshua Alexander Pfeil (A Drop of Joy).

The Kailash Jungle Band (from Green Mountain School of Yoga in Middlebury), will lead a kirtan that is free and open to the public at 7 pm.  This is followed by an exciting closing workshop: Trance Dance- from 7-9 p.m.

REGISTER NOW FOR BYC!

Stop by the studio Monday, March 08 (after noon) and stay tuned for more info.!

Evolution Yoga carries JADE MATS:
“The world’s best-performing, most environmentally-friendly yoga mats.”

HarmonyPro: $59.95
Xtra Long: $64.95

For more information visit the Jade Yoga website.

Premium, non-slip, natural rubber mats now available at Evolution in blue, green, olive, red, and purple.