Building stability and focus in restorative poses

Info

We can build focus also through restorative poses by keeping our attention on the supports we use, on how they affect the body, and by observing what our breath and attention are doing throughout.

Time 48 minutes

Focus Neck, shoulders & upper back Hips & groin Chest openings

Level General

Building stability and focus in restorative poses

We can build focus also through restorative poses by keeping our attention on the supports we use, on how they affect the body, and by observing what our breath and attention are doing throughout.

Start in Supta Baddha Konasana, over a bolster with head and belt support. Place a block under each outer hip/thigh to help the groins and inner legs to be more restful. Feel how that happens.

Simple cross legs forward, resting the head on the bolster support. This quietens the eyes, leading us into a more relaxed state already. Change sides.

Now come up for Adho Mukha Svanasana, placing the hands against the wall on the floor, and keeping the bolster for head support. This head support quietens the eyes, and therefore unnecessary brain activity.

Release and set up for Supta Padangusthasana 1 and 2, placing the feet to the wall and using a belt with a small loop around the big toe of the leg which is being lifted up. The belt used this way helps the arms to get a fuller extension through the side of the chest, and can guide the leg to come a bit further down.
Then take the belt under the shoulder blades and holding the belt with each hand, stretching the arms out laterally, take the leg out to the side for the second variation.

Now set up for cross bolsters, to open the chest and lengthen through the spine and the front of the body. Head tipping back, with neck support as needed, and the feet to the floor against the wall.

Slide back down and get ready for Setu Bandha Sarvangasana, using bolster and blankets, and placing the feet to the wall, shoulders, and head on the floor. Place a belt firmly around the upper thighs. This allows the legs to release more though holding the pose. The belt brings a sense of stability to the body and helps to quieten the nerves.

Slide back and then turn to the side and bend forward in Virasana, using a bolster and extra blankets as needed to rest the whole trunk onto the support. This releases any tension in the back and brings further quietness to the nerves and breath.

Finish is Savasana, using a bolster over the upper thighs. The presence of the bolster, with the little bit of extra weight, helps to further bring us to stability and a feeling of mindful relaxation.