Supta Baddha Konasana - Reclined bound angle pose. For instruction on getting into this pose see December 2010 - Pose of the Month. Stay for 3-5 minutes.
Adho Mukha Virasana - Supported with 1-2 bolsters. Spread knees the width of the mat apart and bring big toes together. Draw tailbone towards the heels. Place the bolster(s) between the legs. Place hands on either side of the bolster(s) and as you exhale begin to release abdomen first onto the bolster(s), then chest and then head, turning head to rest on one side.
|Standing Forward Bend - with chair|
|Adho Mukha Svanasana - Downward Facing Dog Pose|
Resting head on block, adjust weight so evenly balanced on all limbs and keep elbows and knees firm.
See blog for March 2011 - Pose of the Month for more instruction on this pose.
Stay for 3-5 minutes.
Prasarita Padottanasana - Wide-legged standing forward bend, resting forehead on seat of chair.
Stand with legs 4-5 feet apart, toes pointing forward so feet are parallel. Keep the legs firm by lifting kneecaps up towards hips. Bend forward at the hip crease and adjust chair so you can rest head on chair. Lengthen through the back of the legs as lift tailbone up. Lengthen the side body evenly also from hips towards armpits. Shoulders continue to release back and down. Smooth, soft breaths..staying for 3-5 minutes.
Chest opener over bolster. Place a foam block under buttocks and have bolster behind horizontally and two foam blocks to rest back of head on. Keep knees bent as recline back and hook armpits around bolster. Open arms out to the sides and rest head on blocks. Extend legs out and draw tailbone toward heels. Stay for 3-5 minutes.
Sit on a foam block or folded blanket with legs stretched out in front, keeping legs and feet together. Outer thighs roll inward and press out through inner heels. Inhale and stretch arms up overhead to lengthen the side body and create space in the hip crease. Exhale, bending forward at hips and rest head on seat of chair. Arms can stretch up on back of chair as in picture above or can cross arms over head and rest forehead on top of folded arms. Stay with easy breaths for 3-5 minutes.
Various ways to enter pose. Lie on floor with legs going up the wall. Bend knees and press feet into the wall. Lift pelvis up bring bolster underneath. Support buttocks on bolster. Wiggle closer to wall as need so legs stay touching the wall. Roll the outer shoulders under to open chest more, back of head rests on floor and release arms down by sides. Breath with smooth breaths keeping abdomen relaxed.
Savasana - Concious Relaxation
Lie on back and place a folded blanket or foam block under the head and neck. Adjust body so it is in a straight line keeping legs together at first. Then let legs fall out to the sides. If you have low back pain place a bolster under the back of the thighs and release legs. Roll shoulders under slightly and rest arms out to the sides with palms facing up. Move inner arm out slightly to move outer tip of shoulders closer to floor. Keep the chest open, yet relaxed. Keep side of neck relaxed and allow the flesh of the forehead to move towards the bridge of the nose. Draw the sense organs inwards as focus on breath. Stay 5 minutes.