Therapeutic Poses - Restorative Yoga

Please note that the poses indicated below are shown for purposes of illustration only. If you are not familiar with Restorative Yoga, please contact a Restorative Yoga instructor in your area. If you are in the Boston or New York areas, you may visit the "yoga therapists" page of this website and contact one of our Integrative Yoga Therapists.

You may also visit Judith Lasater's website, www.judithlasater.com, or refer to Judith's book Relax and Renew.

Supported Savasana (Corpse) Pose:

Directions:

  • Place double mat or thick mat as base.
  • Recline on back with bolster under knees.
  • Extend arms out to sides, palms facing up.

Modifications:

  • Blanket roll under neck

Supported Balasana (Child's Pose):

Directions:

  • Kneel in front of bolster, with bolster a few inches in between thighs; sit back on heels.
  • Lay torso down over the bolster, with head turned to either side.

Modifications:

  1. Discomfort in feet: place blanket roll under feet
  2. Discomfort in knees: place blanket(s) at backs of knees
  3. Torso has to drop down to bolster: place additional blankets over bolster

Supported Reclining Twist:

Directions:

  • Sit at a 90 degree (right) angle to bolster, left hip into side of bolster and with legs extended straight.
  • Fold legs, left leg under right.
  • Place a blanket between the thighs to avoid compression of the hips.
  • Place one hand on either side of the bolster, and sit as upright as possible.
  • Twist the right side of the waist toward the left side to create a deep twist.
  • Recline torso straight down over bolster.
  • Turn head to right (in the same direction as the knees).

Modifications:

  • More height can be added to bolster if torso slopes downward.

Supta Baddha Konasana (Reclining Bound Angle Pose):

Directions:

  • Place a bolster (or blanket, if back pain is often present) under the spine and head.
  • Bring the soles of the feet together, with knees opened out to the sides of the mat; place bolsters over the knees to support full relaxation of adductors.
  • Recline back over bolster.

Modifications:

  • If back pain is present, can be done without either bolster or blanket
  • If the neck is angled back, place blanket fold under neck

Supported Inversion Pose:

Directions:

  • Place two long, low bolster on the mat to make one long bolster; leave space behind bolsters for torso.
  • Sit halfway to end of one bolster.
  • Recline over bolster, leaving room for the back of the shoulder blades to ground into the mat
  • Extend legs out onto bolsters; bring heels together and legs externally rotate and relax

Modifications:

  • If lower back pain occurs, bend knees, plant feet wide, and let knees fall together.
  • If discomfort in ribs or upper back occurs, modify pose using a blanket rather than bolster.

Supported Gentle Backbend Pose:

Directions:

  • Start in Supported Corpse Pose, above, with bolster under knees.
  • Place narrow fold of blanket under back ribs so that the shoulders are grounded on the mat.
  • Extend arms out to sides, palms facing up.

Modifications:

  • Blanket roll under neck, if necessary

Supported Backbend Pose:

Directions:

  • Lie on back with a small (low) bolster or blanket placed width-wise under the chest, and arms extended out to sides.
  • If the head and shoulders do not easily reach the floor, place a blanket fold under the head.

Note: this is an "extreme" restorative backbend and requires the ribcage to open considerably; if discomfort occurs, discontinue the pose and replace with "Supported Gentle Backbend Pose." Additionally, a bolster can be placed under the knees for additional support.

Viparita Karani (Legs-up-the-Wall Pose):

Contraindications: avoid during menstruation

Directions:

  • Place folded blanket or low bolster under pelvis, with legs extended and feet resting on the wall.

Modifications:

  • If pelvis is in too deep a posterior tilt (i.e. at 45 degree angle), reduce height of bolster or blanket
  • If effort is required to keep legs together, use a strap around the thighs

Face-Down Savasana (Corpse) Pose:

Directions:

  • Place folded blanket under abdomen.
  • Lie on abdomen, with head turned to either side.
  • Option: hold elbows, and rest head on forearm.

For Pregnancy*:

Lawn Chair Pose:

Directions:

  • Create a "stairway" effect using a bolster, plus folded blankets placed successively up the spine.
  • In order to maintain height of the uppermost blanket, a block may be placed between the top of the bolster and the stack of blankets, for support.
  • Either recline over bolster with legs extended, or place bolster under knees.

Supta Sukhasana (Reclining Cross-Legged Pose):

Directions:

  • Recline over bolster (or in Lawn Chair Setup, above).
  • Cross legs at the ankles, and let knees fall to sides.
  • Place blocks under thighs, as in Supta Baddha Konasana.

Also Supported Reclining Twist (click here)

*The poses for pregnancy have been adapted from Judith Lasater's "Pea in the Pod" series for pregnancy; see "Relax and Renew," by Judith Lasater.
inhale | exhale