RESTORATIVES:

Restorative poses are done lying on the floor with the body resting on props. This type of practice is beneficial for the reduction of stress and to experience relaxed awareness in all parts of the body.

INSTANT MAUI Lie on back with legs in the seat of a chair Lift pelvis off floor and place block or a folded blanket under pelvis Place arms away from sides and palms up Rest 15 minutes Therapeutics: Induces relaxation response
SAVASANA (Corpse Pose) Lie on back with legs straight and feet relaxed to sides Move arms away from sides slightly and turn palms to face ceiling You may use a rolled up blanket or bolster under the knees for low back pain; you may use a folded blanket under the head for neck pain Rest 5-15 minutes (try not to fall asleep), then release Therapeutics: Allows for integration of mind and body after asana practice, restful awareness
SETU BANDHA (Supported Bridge Pose) Lie on back with knees bent and feet on floor Lift hips up and place block under back of pelvis, can also support mid back with a bolster as shown here Rest up to 5 minutes Therapeutics: Opens front of belly and solar plexus allowing for increased breath in these areas as well as trasctioning the lower spine
SETU BANDHA SARVANGASANA (Supported Bridge Shoulderstand) Place a block on the first height against the wall and a bolster lengthwise in front of the block Sit on the bolster facing the wall and lie back so that the upper shoulders and back of head reach the floor Press feet into wall resting heels on the block If low back is stressed, bend knees and place feet on floor Hold up to 5 minutes then release by rolling to side Therapeutics: Good for upper back stiffness and opening the Psoas and quadriceps if legs are straight
SUPPORTED BALASANA (Supported Child's Pose) Kneel straddling a long bolster Place a second bolster over first with end of bolster in front of your low abdomen A third bolster can go under the far end of the second bolster or use a folded blanket or block to support under it Extend front of body over second bolster and rest forehead on backs of hands Rest up to 5 minutes Therapeutics: Creates a calm, grounded space to get away from the demands of daily life
SUPPORTED SIDEBEND Lie on side with rolled blanket under side ribs, bottom arm under head for support Begin with both knees bent then try extending top leg in line with the rest of the spine Raise top arm overhead and support with props or hold with bottom hand Rest 3-5 minutes per side Therapeutics: Opens both sides of thoracic region increasing breath capacity
SUPTA BADDHA KONASANA (Reclining Bound Angle Pose or Queen's Pose) Sit in front of two long-fold blankets or a bolster parallel to mat Place soles of feet together and let knees move apart resting on blocks or bolster Place looped strap around back of pelvis between thighs and over outside edge of feet to help lengthen low back Lie back over bolster and place blanket under head Rest 5-15 minutes, then release Therapeutics: Relaxes floor of pelvis, opens belly and chest, creates a sense of safety and calm
SUPTA BHARADVAJASANA (Reclining Bharadvaja's Twist) Sit with legs bent to the left and right hip against end of bolster Turn to right and place one hand on either side of bolster Lift up through front of torso and twist body to right until chest faces bolster Exhale and lengthen torso over bolster If this hurts the breasts, please angle far end of bolster to left so sternum can be on top of bolster Rest arms on floor and turn head to either side or face down on backs of hands Rest up to 3 minutes per side, then release Therapeutics: Increases peristalsis for digestion, wrings out muscles along spine
SUPTA VIRASANA (Reclining Hero Pose) Sit on block or folded blanket between feet Keep thighs close to parallel without forcing Bring hands behind you and begin to lower to the elbows Lie back on a bolster or stack of long-fold blankets, making sure the backbend is not uncomfortable You may need extra support under the head Rest arms at sides Rest up to 5 minutes, the press arms into floor and lift heart to release Therapeutics: Stretches quadriceps, Psoas, belly and chest and is a backbend for the lower back
VIPARITA KARANI (Legs Up the Wall Pose) Sit beside wall Swing legs up wall as you lay back on mat Place either a bolster or long-folded blanket under the lumbar curve, the buttocks should not be on floor Lay arms out to sides with palms facing up Rest at least 5-7 minutes, then roll over to release Therapeutics: Activates the Relaxation Response, encourages veinous return in the legs, balances the nervous system, good if you have been sitting or on your feet all day