This guest post is by Liz Gillem Duncanson, MPT, ATC, CSCS , PYT, of Body Temple Physical Therapy in Oakland, CA. Visit Liz at www.bodytemplept.com
Yoga Couch, Part 2: How to fold a yoga couch in 6 easy steps.
In our brief post from December 2012, The Yoga Couch, we learned that yoga students love the external support the 3-Tier Blanket Fold can provide our spine. The 3-Tier approach was created by Ginger Garner and is taught in the Medical Therapeutic Yoga (Professional Yoga Therapy Studies) program. It was given the name “Yoga Couch” by Liz’s fantastic practice and her patients. The yoga couch can be used for anyone who needs spinal support or feedback in a pose or cannot lie flat supine (flat on their back) due to allergies, breathing difficulties, pregnancy, nausea, or dizziness.
This post will teach you how to set up your very own yoga couch at home or work:
Materials Needed: 2, equally sized, woven blankets.
Step One: Hold your blanket out stretched horizontally.
Step Two: Fold your blanket in half, vertically:
Step Three: Fold the blanket in thirds, vertically:
Step Four: Fold that blanket almost in half, horizontally, and place it on the floor:
Leave a “step” at the open end of the fold.
Step Five: Repeat Steps one through four and place the second blanket on top of the first, slightly askew, leaving four “steps” to fill the lumbar curve of the spine:
Step Six: Fold the top of the blankets, as desired, to fill the cervical lordotic curve of the spine:
Perform your breathing and yoga exercises on the couch as desired and/or directed by your Professional Yoga Therapist. Block is optional (see previous post). Namaste.