top of page

Restorative Practice - Muladhara

cat cow_edited_edited_edited.jpg

Cat - Cow

01

Move with the breath releasing any tension in the spine. Notice how the body feels, how the movement feels. Where do you feel it? (6 - 12 breaths)

cow down dog_edited_edited.jpg

02

Cow in to Down dog

Transition from cow pose to down dog, remember to bend the knees if your hamstrings are tight (6 - 12 breaths)

​

Feel free to hold down dog for a few breaths if it feels good. 

supported childs pose_edited.jpg

03

Supported childs pose

Bring the bolster under the belly, sink the hips back in to child's pose and focus on the breath. for added comfort try wrapping the feet with a blanket or bringing a blanket under the forehead, sand bags can be placed at the sacrum to help ground down. (10 - 20 breaths)

Restorative wide leg fold_edited.jpg

04

Supported wide leg fold

bring the bolster between the legs, prop the bolster up as necessary, you can use a chair or blocks.  Place your arms where ever feel good for you.  (10 - 20 breaths)

Prone position_edited.jpg

05

Prone Position

Use a block under the fore head to allow for the breath. Place sand bags at the sacrum for added security. ( 10 - 20 breaths)

Side laying_edited.jpg

06

Side laying

If you don't have two bolsters the bolster behind can be a rolled up blanket or cushions. The bolster in front should take the full weight of the calf. Use a pillow under the head and for added security use a sandbag on top of the arm. ( 10 - 20 breaths)

Restorative butterfly_edited.jpg

07

Support butterfly pose

Elevate the bolster as much as necessary using blocks. Use either blocks or rolled up blankets under the knees. For added support you can wrap the feet and use sand bangs on the creases of the hips. (10 - 20 breaths)

inversion_edited.jpg

08

Supported inversion

You can do this up a wall at home or use a chair. Simply breath notice the effects of the practice (10 - 20 breaths)

bottom of page