Restorative Yoga Postures

Question 1

What is Balasana?

Answer 1

Suppoted child’s pose

Question 2

How many props needed for balasana?

Answer 2

1 Bolster

Possibly 1 or more blankets (depending on hip and ankle flexibility)

Question 3

How do you set up or cue balasana?

Answer 3

1. ) Sit on your heels with your knees separated and big toes touching.
2. ) Place a bolster or stack of blankets between your legs.
3. ) Lengthen your spine as you lower your torso onto the supports.
4. ) Turn your head to the side. Switch the direction of the head halfway through your hold time. Hands may tuck under the supports or rest at your side.

Question 4

How long should you relax in Balasana?

Answer 4

2 - 20 minutes

Question 5

What are some benefits of balasana?

Answer 5

Relieves stress and fatigue

Stretches the ankles, thighs and hips

Relieves back and neck pain when properly supported

Question 6

What are some cautions of balasana?

Answer 6

Pregnancy: Widen knees, support more under hips

Knee Injury

Question 7

What are some tips/variations for balasana?

Answer 7

Place a blanket between the thighs and the calves for comfort

Breathe fully: See if you can feel an expansion of the back ribs with each inhalation

Question 8

What is setu bandha sarvangasana?

Answer 8

Bridge Pose

Question 9

How do you instruct or cue bridge pose in a restorative position?

Answer 9

1. ) Lie on your back. Bend your knees and place your feet on the floor with your heels close to your sitting bones with the legs hip width apart.
2. ) Press the soles of your feet down with even pressure and lift the hips up. Slide a block underneath the sacrum (you may have to move the block slightly forward or back to find the most comfortable resting place). Lower the sacrum onto the block and allow the weight to be supported. Keep your chin slightly lifted away from your chest so that the natural curvature of the neck is supported.
3. ) To release the pose lift the hips and slide the block out to the side. Lower the hips back to the floor and roll onto your side.

Question 10

What props are needed for a restorative bridge pose?

Answer 10

1 - 3 Blocks

Question 11

How long do your remain in a restorative bridge pose posture?

Answer 11

1 - 5 minutes

Question 12

What are some benefits of a restorative bridge pose?

Answer 12

Stretches the shoulders, chest and spine

Stimulates the lungs and organs of digestion

Question 13

What are some cautions for a restorative bridge pose?

Answer 13

Avoid this posture with injuries of the cervical spine.

Question 14

What are some tips/variations for restorative bridge pose?

Answer 14

If it is appropriate and accessible for your body you can add blocks under the hips to increase the height and intensity of the stretch. A bolster could substitute for blocks.

Question 15

What is Supta Baddha Konasana?

Answer 15

Reclining Bound Angle Posture

Question 16

What props are needed for reclining bound angle posture?

Answer 16

1 Bolster
1 Strap
3 - 4 Blankets
2 Blocks
1 Eye Pillow

Question 17

How do you instruct reclining bound angle posture restorative?

Answer 17

1. ) Sit in Baddha Konasana. Place a strap in a loop around the hip. Loop the other end of the strap loosely around the front of the feet.
2. ) Lie back onto a lengthwise bolster and place a blanket under your head. Blankets can be placed on either side under the arms for more cushion and support of the chest and shoulders.
3. ) Reach down to the strap and tighten the loop. Blocks may be placed under the knees if they are not resting on the floor.
4. ) To release the posture loosen the strap and roll to one side. Then push yourself to a seated position.

Question 18

How long should your remain in bound angle posture restorative?

Answer 18

5 - 15 minutes

Question 19

What are some benefits of reclining bound angle posture?

Answer 19

Opens the chest and shoulders
Calms the body
Reduces Fatigue
Stretches the hips and groins

Question 20

What are some cautions for Recling Bound Angle posture?

Answer 20

Knee Injury

Groin Injury

Question 21

What are some tips/variations for Reclining Bound Angle Posture?

Answer 21

Do not tighten the strap until you are in the supine position or it can create discomfort in the back. Keep the buckles of the strap resting in the space between the legs, that way it will not dig into the skin.

Question 22

What props do you need for a side lying twist?

Answer 22

1 Bolster

2 Blankets

Question 23

How do you set up in a side lying twist?

Answer 23

1. ) Lie on your side with a folded blanket under your head. Place a bolster under the bent knee of your upper leg. Pause and rest here for several breaths.
2. ) Reach your upper arm back as you roll your chest open into a twist. Allow the arm to rest softly on the blanket behind you.

Question 24

How long do you remain in a side lying twist?

Answer 24

Remain in the posture 1 - 5 minutes. Switch sides and repeat.

Question 25

What are some benefits to a side lying twist?

Answer 25

Stretches shoulders and hips

Stimulates digestion

Question 26

What are some cautions for a side lying twist?

Answer 26

Spinal Injury

Question 27

What are some tips/variations for a side lying twist?

Answer 27

Pre-set the second blanket so you can open into the twist without disturbing the flow.

Question 28

What is Viparita Karani?

Answer 28

Legs Up the Wall

Question 29

What props do you need for Legs Up the Wall?

Answer 29

Wall Space
1 Bolster or 1-2 Blankets
1 Eye Pillow
1 Sandbag (optional)

Question 30

How do you set up Legs Up the Wall?

Answer 30

1.) Place a bolster or 2 stacked blankets in a horizontal position about 2 inches away from the wall. Rest your low back against the props and draw your legs up the wall. Allow the weight of the legs to lean against the wall.

Question 31

How long should you remain in the posture of Legs Up the Wall?

Answer 31

Remain for 5 - 15 minutes

Question 32

What are some benefits of Legs Up the Wall?

Answer 32

Stretches the back of the legs

Relieves tired legs and feet

Question 33

What are some cautions for Legs Up the Wall?

Answer 33

Should be avoided with eye problems such as glaucoma
High Blood Pressure
Ear Infections

Question 34

What are some tips/variations of Legs Up the Wall?

Answer 34

Place a sand bag on the feet to ground the pelvis
You may skip a bolster and just use the wall
Place a strap around the legs to lightly hold them together.