30 Days of Relaxation - Day 5

I think I'll bring us back to some basic poses. One of the most nourishing and comforting poses we can do is called Child's Pose. When propped correctly, this pose can be maintained for a long time without knee or ankle discomfort. It is also super snuggly.

Enjoy Supported Child’s Pose

Coming into Child's Pose:

Sit on your shins, knees spread wide around the bolster/pillow-pile in front of you. Lay forward in Child’s Pose resting the body onto the bolster. Arms can rest forward or behind, the head should take equal time being turned to each side. Make sure to have enough support under the belly. You don't want any strain in your back.

Add props as needed:

• Discomfort in the ankles? Try a small blanket or pillow under the fronts of the ankles.
• Discomfort in the knees? Put a pillow or blanket between the calves and the backs of the thighs or add a thick cushion under the bum. Adding height under the behind may necessitate adding height under the body too.
• Discomfort in the back? Raise the height of your bolster pile.

Remember: 

In Restorative the difference between heaven and not-heaven can be as little as using ½ an inch more propping.  Check out all the props being used in this Yoga Journal image:

 

Nice! I like how her arms can rest under her body bolster.

If you just can't do Supported Child's Pose you could try out Supported Puppy Pose instead:

Click here for specific instructions on getting into and out of Supported Puppy Pose.

To come out of Child's pose:

Place the hands on either side of the bolster pile to support the torso and gently roll up. Take a few breaths before moving on.

 

 

Supported Puppy Pose ~ Uttana Shishosana

Enjoy Supported Puppy Pose

A great pose in its own right or as an alternative to Supported Child's Pose

Kneel in front of a bolster or a stack of pillows/blankets. Walk your body out over the bolster pile and then rest the torso down, stretching the arms out in front. You can rest your forehead on a block or the floor if that is comfortable.

Supported Puppy is a great pose in its own right but it is also a great alternative if Supported Child's Pose isn’t comfortable on your feet or knees. To come into this pose from Supported Child's Pose you can raise the hips in the air, bring the knees a little closer together, and then rest your body over the bolster, arms stretch out in front, and the head can rest on a block if that is comfortable.

To come out of the pose, place the hands on either side of your bolster to support your torso and roll up gently. Take a few breaths before moving on.