Basic Relaxation Pose
Opening Pose • 20 to 30 minutes
Bolster (or 2 rolled blankets or a large pillow)
Square eighth-fold blanket (or neck pillow)
- If you are pregnant, substitute Pregnant GoddessorSide Lying Pose.
- If you experience lower back or knee pain, place two blocks under your bolster or roll up three blankets to make a bigger bolster.
- Maintains and supports the natural curves of your spine.
- Softens your psoas, the deep hip flexor muscles that can become chronically contracted if you spend extended periods sitting, and diaphragm muscle to support a natural, easy breath.
- Relaxes your whole body to aid in stress reduction, slows heart rate, and lowers blood pressure.
- Helps relieve lower back pain.
• Encourages feelings of grounding, belonging, and peace.
ankles on the blanket roll.
edge of the blanket so it supports the curve of your neck without forcing your chin toward your chest.
alongside your body with your palms facing up.
your knees in toward your chest, roll to one side, and press yourself up to a sitting position.
Adding weight can help make this pose feel even more grounding. Place a heavy folded blanket or yoga sandbag on your chest or across your lap to help you relax more deeply.