Issue link: https://www.massageandbodyworkdigital.com/i/1402696
February 2020 issue of Massage & Bodywork to read more about the power of pausing). Give yourself the gifts of time and support as you nurture a happy posture, refreshed awareness, and embodied alignment. EMPOWER, EXPLORE, AND EXPAND WITH PROPS Props can give us the extra oomph, edge, or impact that allows us to stretch deeper, release more fully, and empower our self- awareness. At its heart, we believe self-care supports us becoming more self-aware. Props change our relationship with support and gravity, and these features allow us to get clearer about the stories and messages we're communicating to our bodies. Conversely, these new orientations help us become more sensitive to the impulses, sensations, and other expressions our body intelligence communicates into our awareness. As you listen and communicate with the messages your body speaks in response to the shapes you create, you also grow self-confi dence, self-trust, and a reliable track record of inner support. Notice the sensory feedback you receive from your body as you experiment with new ways of receiving support. Breathe deeper and relax more with the help of a fi rm pillow or yoga block for our next shape of support. Supported Bridge for Low-Back Relief Support, lift, and take the pressure off your lower back with a sacrum decompression. To do this: 1. Find a fi rm pillow (like a small couch- sized pillow), fold up some blankets, or use a yoga block to rest directly under your sacrum. Experiment with the thickness of one or more pillows, or the height of your block. 2. Begin by lying on your back, with your feet hip-width apart on the fl oor and your support nearby. Press into your feet to lift your hips and lower back off the fl oor. Now place your pillow or block directly under your sacrum (not under your lower back or lumbar vertebrae). 3. Rest your sacrum down on the block or pillow, and feel the rest of your body drape around the support. 4. Listen to your body. Do you need more or less support here? What other body sensations do you notice? Can you release any holding or guarding in your glutes, low back, neck, or jaw? 5. Gift yourself at least 6–9 full diaphragmatic breaths to release and savor the sweet support of your L5–S1 joint decompressing. 6. To come out of this shape, press your feet into the fl oor, lift your hips off the block or pillow, and slide the support out from under you as you gently roll your spine back to the fl oor. Sequentially allow the upper, middle, lower back, and fi nally tailbone to rest back down. Notice how you feel now. We can all benefi t from a little extra support. By adding props to your self-care practice, you can meet your body where it is and get the most out of every stretch, lift, or opening. After more than 20 years of practicing massage and bodywork, we realize self-care is not a luxury—it's a necessity. Self-care, just like asking for and giving yourself support, is essential to feeling healthy, happy, and nourished. Creating a self-care practice that reliably supports you is a constant evolution and discovery. Ask yourself daily: "What particular type of support would I like?" And then give it to yourself! This daily practice is a template for a lifestyle that embodies and emanates support. Heath and Nicole Reed are co-founders of Living Metta (living "loving kindness"), a CE company now offering touch therapy tools and self-care practices in their online community. They also lead workshops and retreats across the country and overseas, and have been team-teaching touch and movement therapy for over 20 years. In addition to live classes, the Reeds are life coaches offering home study, bodywork, self-care videos, and online courses that nourish you. Try their community for free for 30 days at livingmetta.com/trial. L i s te n to T h e A B M P Po d c a s t a t a b m p.co m /p o d c a s t s o r w h e reve r yo u a cce s s yo u r favo r i te p o d c a s t s 19 SAV V Y SELF-CARE SCAN AND WATCH "Blankets, Straps, and Blocks to Support, Release, and Relieve" 1. Open your camera 2. Scan the code 3. Tap on notification 4. Watch!