Restoratives

​Sankalpa (imagine worry placed objectively in a container, quality to release or manifest, how would other situations change with this quality, create sankalpa)

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Inverse Seal
Viparita Karani

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 10-15 minutes, then roll over to release. 

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Reclining Supported Shoulderstand
Supta Salamba Sarvangasana

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 lay 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.

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​Supported Child's Pose
Salamba Balasana

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. ​

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Reclining Bound Angle Pose
Supta Baddha Konasana

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. Lay back over bolster and place blanket under head. Rest 5-15 minutes, then release

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Corpse Pose
Savasana

Lie on the back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.