Restorative Practice - Muladhara

Cat - Cow

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 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

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)

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

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

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)

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)

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)