Benefits:
This pose is a good stress-reliever and can relax your body completely. It helps to relieve PMS and menopausal symptoms and has benefits for women preparing for childbirth. In addition, the pose calms the mind, improves digestion, and can help relieve mild depression. It gently opens the hips and chest and is an excellent pose to experience a healing heart meditation.

Props:
Bolster, Pillows, Strap, and Sandbag.

Technique:
1) Sit in Baddha Konasana. On an exhale recline your lower back and torso towards the bolster behind positioned behind your pelvis.
2) Position a pillow under each knee and relax your head down onto the bolster.
3) Allow your hips to externally rotate falling out to the sides as your groins sink in towards the pelvis.

4) Position your arms on the floor or pillows angled about 30 degrees away from the torso. Palms face upwards.
5) Stay in the pose for a few minutes increasing the hold to 10 minutes with continued practice. To come out use an arm to roll to the side, sliding off the bolster, rest for a few breaths before slowly coming up to a sitting position.

Variations:
A strap can be looped behind lower back, over insides of legs and around feet and loosened to a point where no leg muscles are activated, the body completely being supported by the strap and pillows. Therefore, no effort is needed to maintain the feet together. Additionally, Sandbags may be positioned on the inner thighs to ground the legs. However, it is important to make sure that the legs are fully supported before placing sandbags.

Breath:
Take a deep 3 count breath into the belly. Allow the breath to circle in the belly holding the breath for one count before slowly exhaling the breath for 6 counts.

Contraindications:
This pose should be avoided if you have a shoulder or hip injury. If you’ve had a knee or groin injury, use ample props to abstain from any stretch to the groin. Avoid this pose after child birth as the pelvic muscles and supportive structures may be overstretched.

Benefits:
This pose helps calms the brain and reduces stress, headache, fatigue, and insomnia. It relaxes the body and helps lower blood pressure.

Props:
Bolster, (sandbag), (yoga block)

Technique:
1) From a sitting position turn to one side and gently lower into a side-lying position, then roll onto your back.
2) Take care to position the legs evenly angled away from the midline of the body and the arms out the side, palms face up. Make sure the shoulder blades are relaxed and spread the collar bones.
3) Allow the inner muscles of the legs, arms, and face to soften. Release any lingering tension in the body as you scan head to toe. Let the eyes be heavy and close the lids dropping inwards into the pose and releasing the external world.

4) Remain in this pose for 10 to 30 minutes while you integrate your mind, body, and spirit and allow your whole being to refresh and renew once more.
5) To release from the pose being by wiggling the fingers and toes, waking the body and then stretch the arms overhead and lengthen the spine with a few deep breaths. Bend your left leg and roll onto your right side. Stay here for a few breaths before pushing up to a comfortable sitting position.

Variations:
1)Use a block and sandbag to deepen the pose by adding weight to the top of the head. In Savasana, start by placing the block above the head at a 5 inch height. Next, lay the sandbag over the block and your forehead. Observe as your skull experiences a distractive force and allows the brain to sink away from the weight.
2) Position a bolster under the knees and pillows under the arms to support their weight.
3) Add a towel roll under the cervical spine to increase support and improve alignment to the neck.

Breath:
While holding the pose maintain a smooth, slow and gentle breath pattern that is soft, calm and easy.

Contraindications:
For those with back injury or discomfort, bend the legs placing a towel roll or bolster under the knees. During pregnancy it is avisable to raise the head and chest on a b

Benefits:
This pose helps to stimulate relaxation and digestion while reducing backache, sciatica, and menstrual discomfort. It offers a deep stretch to the hips, thighs, hamstrings, groins, and calves. Also, it has reported therapeutic benefit for high blood pressure, flat feet, and infertility.

Props:
Strap, Block, Folded Blanket

Technique:
1) Position your mat with the end flush to a wall. Lie supine on the mat with both heels against the wall. Rest your head onto the folded blanket.

2) Hug the left leg into the chest and press the right heel into the wall with the leg firm.
3) Secure a strap at the arch of the left foot and hold the strap with both hands while anchoring the shoulder blades to the mat slowly begin to extent the left leg. The arms should be fully extended, collarbones relaxed away from the sternum.
4) Breathe deeply and on each exhale, slowly draw the left foot closer to the head keeping the knee extended. You should feel the stretch deepening on the back of the leg. Continue to breathe deeply and hold this position for 1-3 minutes.
5) Lower the leg, releasing the strap and rest for 1 minute before repeating on the opposite side.

Variations:
1) Try bringing the raised leg out to the side placing the thigh on a block that’s been prepositioned. This support will help to soften the inner groin.
2) You can also swing the raised leg across the torso and rest it onto a pillow, bolster or block to support the leg and feel a stretch with the supported twist.

Breath:
Breath is deep and steady while maintaining a deep yin stretch.

Contraindications:
This pose should be avoided when experiencing diarrhea or headache. Caution should be used with high blood pressure by elevating the head and neck on a folded blanket.

Benefits:
This pose is a modification of Virasana. It provides a supported stretch to the abdomen, thighs, and deep hip flexors. It also improves digestion and helps to relieve menstrual pain.

Props:
Block, Bolster, Towel Roll

Technique:
1) Begin by sitting onto a block (positioned to the low or middle setting) with a bolster positioned behind the spine. Your knees and shinbones should be on the mat, shins parallel.
2) Exhaling, release backward lowering the lumbar spine onto the bolster, first lowering onto your hands, then your forearms/elbows and finally onto your lower back and buttocks.

3) Position a towel roll under the cervical spine to maintain neck alignment.
4) Make sure to keep the thighs parallel and the knees on the ground. If the knees pop up increase the height of the support.
5) Remain in the pose for 3-5 minutes.
6) To come out from the pose, press from your forearms to your hands and slide down off the bolster and block.

Variations:
1) Place a towel roll behind the knee joint to increase space of the joint in flexion (avoiding deep flexion of the knee).
2) Attempt Supta Ardha Virasa in which only one knee is bent into Virasana while the other leg is extended in front or bent with the foot flat on the floor. Recline onto the support. Repeat on the opposite side.
3) To further release the groins lay a sandbag across the top of the thighs. Gradually increase the weight.
4) Try bringing the arms overhead to the ceiling and then overhead with the palms facing upwards allowing the shoulders to externally rotate, the chest opening.

Breath:
Breathe gently into the abdomen as the groins and thighs release. Imagine the muscles lengthening on each exhale. Soften any muscles that are tensed as you send nourishing breath into these areas.

Contraindications:
Avoid this pose If you have any serious back, knee, or ankle problems without guidance from an experienced yoga instructor.

Benefits:
May help relieve lower and upper back pain including slipped discs. May assist in digestion.

Props:
Towel Roll or Two Pillows

Technique:
1) Lie on your stomach with your forehead resting onto the towel roll or pillows positioned in a V shape so that there is room to breath without crunching or over-stretching the neck.
2) Stretch both arms overhead palms up or along the body palms down.
3) Maintain this pose for 3-5 minutes. To come out from the pose, bend the arms and press the hands into the floor hinging back into child’s pose.

Variations:
1) Draw one leg up to the side flexing the hip and knee. Hold for 1-2 minutes then switch.

Breath:
Breathe deeply feeling your abdomen pressing into the ground on the inhalation allowing the muscles of the low back, legs and face to relax fully.

Contraindications:
Use caution with certain back pain stemming from stenosis as it may accentuate nerve compression.

Benefits:
May offer relief from upper and lower back pain including herniated discs.

Props:
Yoga Mat, Small Towel Roll

Technique:
1) Lie prone with the forehead resting onto the floor or tightly rolled towel roll depending on comfort.
2) Interlock hands or place left over right on the back of the head, palms down.
3) Relax your elbows onto the floor.
4) Hold the posture for 2-3 minutes observing the sensations and the mental machinations, releasing tension and letting go of held muscles.

Breath:
Breath is deep and slow, calm and steady.

Benefits:
May offer relief from upper and lower back pain including herniated discs. May help to reduce tension and anxiety. Also known as a helpful pose for treating asthma as it allows chest/lung expansion.

Props:
Yoga Mat

Technique:
1) Relax on your belly with your arms folded on the mat above your head.
2) Rest your chin onto your palms and elbows onto the mat.
3) Release any tension held in the legs or spine.
4) Observe sensations of the lower back and neck. Adjust the position of the elbows to minimize tension.
5) Hold this pose for several minutes before transitioning to the next pose.

Breath:
Breath is deep and slow, calm and steady.

Benefits:
This pose helps to calm the brain and ease sciatica and menstrual pain. Ease of childbirth has been reported with consistent practice throughout pregnancy.

Props:
Pillow

Technique:
1) Start in Dandasana with your back straight and your legs extended.
2) Bend your left knee and position your left foot on top of your right thigh with the left knee remaining on the floor.
3) Allow the lower leg to remain extended or bend it under the upper leg so that the right foot is under the left knee.
4) If either knee is lifted from the ground, place the pillow under it to support the knee. Relax the leg muscles and hold the spine erect.
5) Hold the pose for 1-2 minutes, building time gradually.
6) Switch out the legs breathing deeply during the transition and repeat on the opposite side.

Breath:
Send deep breaths into any tight areas of the hips, legs, or spine and allow the mind to let go of any force or effort.

Contraindications:
Avoid this pose if you have lax ligaments in the knees or ankles to prevent over-stretching and injury.

Benefits:
There are many benefits to this pose including improved digestion and elimination through the increased blood flow to the abdomen. Regular practice enhances the strength of the hips, pelvis and thighs. Overall, this pose creates a tranquil calm feeling that aides in stress reduction and promotes mindful clarity.

Props:
Small Bolster or Pillow

Technique:
1) Come into a kneeling position on your mat. You may wish to kneel onto a pillow or folded blanket.
2) Allow your heels to drop out and sit down onto the inner arches of your feet. Keep in mind if there is strain to the knees place a bolster or pillow under your pelvis and sit bones. This will alleviate the deep knee flexion and the related discomfort for some bodies.
3) Once sitting, take a moment to align the spine lengthening from the tailbone out through the crown of the head. The pelvis tilts forward as the spine lengthens encouraging a restorative alignment.
4) Allow the shoulders to drop away from the ears and feel the sits bones/pelvis grounding into the support beneath.
4) Rest your hands, palms facing down, softly onto the thighs
5) Maintain this alignment for 5 minutes continuing to lengthen the spine on the inhalations and spread the collar bones on the exhalations.

Breath:
On the inhalation ground the sits bones down towards the earth. On the exhalation imagine the crown of the head lifting up towards the sky.

Caution:
Use with guidance from an experienced yoga teacher if knee problems are present.

Benefits:
This pose helps to stretch the hamstrings, groins, and calves. It may help reduce back pain and sciatica. Some reports claim benefits in reducing high blood pressure and improving fertility with practice of this pose.

Props:
Towel Roll, Wall, Block, Strap

Technique:
1) Place your mat perpendicular to the wall. Sit down onto the mat with the legs extended, heels pressing into the wall. Place the block under the left heel (The block isn’t necessary if your hamstrings are very flexible).
2) Carefully transition into supine, coming down onto the elbows and rolling down onto your back. Heels remain against the wall.
4) Bend the right knee and loop a strap around the arch of the right foot. Hold the strap with both hands. Extend the left knee and push the left heel into the wall. Inhale and straighten the right knee extending the right heel up to the ceiling.
5) Walk your hands up the strap until both elbows are fully extended. Press the shoulder blades towards the ground and widen the collarbones. The arms should be engaged from the shoulders drawing down towards the mat with no bend/pull at the elbows.
6) Extend the right knee strongly and dip the toes toward the shinbone for an added stretch. Hold the leg as close to vertical as possible drawing the leg towards the head with each successive exhale.
7) Hold this pose for 1 minute before slowly releasing the leg and returning to a sitting position. Follow steps 1-6 for the opposite side.

Variations:
This pose can be done without the strap and using the wall as a support. The main concept is the same as the above with the main difference being the body position at an angle of 45 degrees to the wall. Begin in supine; heels against the wall and the body angled 45 degrees from the wall. Press the left heel into the wall and bend the right knee (the leg closest to the wall) into the chest. Extend the right leg and place it onto the wall. Allow the leg to fall towards the floor intensifying a groin stretch. For a greater stretch angle your body so that it is closer to the wall. Moving the body away from the wall will lessen the stretch. Position yourself finding your personal edge of comfort and remain in this position for 3-5 minutes. Remember to do the opposite side for the same amount of time.

Breath:
Concentrate on lengthening the time of exhalation for 2x the time of inhalation. Focus your attention on the gentle pause between the inhalation and exhalation. Allow all muscles that aren’t being used including muscles of the face and belly to fully relax. Use gentle effort, without force. Relax, Renew, Restore!

Contraindications:
Diarrhea, headache. If you have high blood pressure place a towel roll under the head and neck.