RESTORATIVE POSTURES General advice and guidelines, please use your discretion when teaching

Supported (Supported Pose of the Child) • Reduces stress, anxiety, fatigue, exhaustion and lower back ache - calming and centering • Gentle stretch of the hips and ankles • You can place a sandbag on the sacrum to help the student feel more grounded and safe • Be sure to switch the head from side to side after a few minutes • Use a blanket under the ankle for those stiff in this area • Use a blanket behind the knees to lessen the hinge in the knee

Supported Supta (Supported Reclining Butterfly Pose) • Opens the whole front of the body and encourages surrender, if a student feels too vulnerable in this position a sandbag on the belly can help. • Gentle stretch to the hips • There are many, many variations • You can wrap the feet in a blanket to feel safe and secure • This posture can help with menstrual cramps • Good birth preparation posture as long as on a bolster • Use props to increase or decrease the intensity of the posture • Bolster can be placed anywhere along the spine that feels comfortable • This posture can aid digestion

Supported (Supported Staff Pose) • Roll a blanket and place under the knees. This is god for those with hypermobility of the knees or with knee problems. • Tones the abdominals if done using mula and uddiyana • Provides a mild stretch for the hamstrings • Strengthens back muscles

Supported & Supported Janu Sirsasana (Supported Forward Fold Pose & Supported Head to Knee Pose) • This is a very calming posture • In a very supported version can help with mild back pain • Gently massages the inner organs and aids digestion • Ensure the forehead feels supported in this posture • Gently stretches the hamstrings • Janu sirsasana promotes an opening of the hips and groin, however props under the knee can allow softening into the blanket and avoids over stretching • The bent knee is at an open angle with the foot near the knee to avoid hinging in the knee for those with knee pain • The use of a belt wrapped around the knee can help create ‘space’ and avoid knee pain.

Supported Upavishta Konasana & Supported Parsva Upavishta Konasana (Supported Wide Angle Pose and Supported Side Bending Wide Angle Pose) • Gentle stretch of the hips • Good for people who are quite inflexible – to help these people you can put a cushion or blanket under the hips to tilt the pelvis forward. • You can also rest the head on a chair instead of the bolster • Gentle stretch of the hamstrings

Jathara Parivartanasana (Revolved Abdomen Pose) • Can aid digestion & improve constipation • There are numerous variations of differing levels of intensity depending on how you use props • Opens the ribcage to allow the breath to flow more easily (although during the posture the breath can feel restricted. • Often can be experienced as a good stress release posture

Viparita Karani & Variations (Inverted Action – Legs up the Wall Pose) • Be sure students have their back flat on the floor or bolster and those with tight hamstrings will need to be away from the wall • This can replace shoulderstand with many similar benefits as long as students have no problems with their neck or spine • Can be done when pregnant with legs in butterfly as long as hips are propped • Place a sand bag on the feet to allow the pelvis to become heavy and to induce a sense of relaxation and groundedness • This posture can help with swollen ankles and achy feet • Can provide relief from migraine and headache if a bandage is wrapped firmly around the head • A good posture to do before bed at night to help with insomnia • Can be done with the feet in butterfly posture which provides a gentle stretch to the hips • Can help alleviate depression and anxiety • If you take medication for high blood pressure this posture is not advisable • If you have glaucoma please avoid this posture

Reverse / Front Facing Savasana • This posture is a great choice for those feeling emotionally overwhelmed or who feel exposed laying on the back. • Can be helpful for people with sciatica • Be sure to switch sides part way through so as not to strain the neck • It is possible to put a bolster under the knee and a cushion under the head

Supported Savasana • Ensure students are warm in this posture • This is a basic variation, you can include blanket over the body, eye pillow, more height under the knees or the calves can even rest on a chair. • Be sure to allow this to be a posture of complete physical rest, use the time to do specific breathing exercises to promote calm • A great posture for fatigue • In case of headache or migraine wrap a bandage firmly around the forehead and eyes.