This past week I haven’t really practiced much yoga. Although not terribly sick, I have had a cold that has drained my energy. Some days it is obvious that the best choice is to do very little with your body and just rest. However, if you are up to it, restorative poses, such as Child’s Pose, Reclining Big Toe Pose and Legs up the Wall can be quite helpful.
The intention of restorative yoga is to recover vitality by working the body in a very gentle manner. Restorative yoga often makes use of props to provide support for your body while in the postures.
Below, is a short restorative sequence that you can try. Before starting out, gather a couple of props. You will need a bolster or folded blanket and a yoga strap or scarf. Position your yoga mat with the short side touching a wall. The sequence should take you about 8 to 10 minutes. Hold each pose for five breaths or up to two minutes (even longer if you have the time).
1. Supported Child’s Pose (Balasana)
Start with Child’s Pose. Try a supported version by placing a bolster underneath the front of your body. Feel your chest sinking into the bolster and relax deeply into this opening posture.
2. Reclining Big Toe Pose (Supta Padangusthasana)
In this version, place your bottom foot on the wall to anchor the pose. Use a strap or scarf a round the upper foot. This helps to maintain alignment of your spine and shoulders and to open your chest. Because our intention in this practice is restorative, using a strap makes the pose less intense.
3. Wide Angle Fold at the Wall (Upavishta Konasana)
Practicing forward folds at the wall can help build flexibility while keeping your spine in a neutral alignment.
4. Legs Up the Wall (Viparita Karani)
Legs up the Wall is a gentle posture where you receive the full effects of an inverted pose with the deep rest of a relaxation pose. I really enjoy using a bolster underneath my lower back although it is a bit of a challenge getting it into position… You can do this pose with or without the bolster; it is wonderfully healing both ways. Experiment a bit to find the right distance from the wall. You shouldn’t feel any pull or strain in your lower back.
5. Savasana
Finish with a few of minutes of Savasana to integrate the benefits of all the previous poses.
Below find a reminder of this sequence that I created for you to print out and take to your mat when you practice.
Print Out Your Own Yoga Sequences
You don’t have to rely on me for your drawings. You can easily create and print out your own sequences. I use these simple yoga pose drawings. You can read all about it and pick up your copy here.
What about you? Do you have a favorite yoga pose for when you are not feeling your best?
* (Click on the image to print image only)