Many of the poses have been a "Pose of the Month" in the past in this blog. I have listed the month so you can go back and read more information. Those that have not been I have given general instructions.
If you don't have blocks, bolsters or straps try using blankets, pillows or belts to help give support and keep the chest open.
All the poses can be held for 5-10 minutes depending on how much time you have to practice. A restorative class can be just the thing to help boost the immune system and relax the nervous system,but ensure you are holding and aligning yourself correctly.
1. Setu Bandha - with four bolsters and strap for around upper thighs.
Sitting at one end, place the strap around the upper legs.
Sit evenly in the middle of the bolsters, bring hands down to ground and begin to release back so spine even on the bolsters.
Let the shoulders and the back of the head come to the floor. See picture below.
To come up, bring feet to one side of bolsters and use arms to press up. Lift from the breatbone up with a long spine.
2. Supta Baddha Konasana
3.Supta Virasana
4.Adho Mukha Svanasana - head supported
5.Dwi Pada Viparta Dandasana - supported version
6.Viparta Karani - Legs up the wall
Place a bolster with a blanket on top at the wall. Sit on one edge of the bolser and turn and recline back so pelvis is supported on bolster and legs go up the wall. Let the back body gently move towards the front body and the sternum lift. Broaden the collarbones towards the outer shoulders and release the arms out to the sides with palms up. Keep the face, throat and abdomen soft.
7.Savasana
See May 2011 "Pose of the Month" for more information.
Namaste.
To Health and Happiness.
Pamela Nelson
