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RESTORATIVE POSES TO RELAX & UNWIND

Kiana Ng Yoga

Are you ready for a quiet evening to relax after a stressful day and prepare you for a good night’s sleep? Try these poses below and hold for as long as you like! The goal is to remain passive with natural breathing as you aim to still your mind.

Supine Bound Butterfly Pose (Supta Baddha Konasana)

  • Start on back
  • Bring soles of the feet to touch and let knees drop out and away from each other
  • Lengthen arms alongside body

Options:

  • Place bolster beneath spine and head, running it lengthwise
  • Place blocks under the knees
  • Take feet close or leave them farther away, depending on your preference

Legs Up The Wall (Viparita Karani)

  • Take against wall with legs to the side resting on the floor
  • Windmill your legs up the wall vertically to stack over the hips
  • Legs can be active or passive

Options:

  • Place block underneath pelvis/tailbone area to elevate hips

Supported Fish (Salamba Matsyasana)

  • Place one block between shoulder blades so that the top of the block is at the top of the shoulders
  • Place second block beneath head
  • Adjust height of blocks according to preference
  • Let arms splay open to the sides with legs long

Options:

  • Use rolled up blanket or mat length-wise in place of blocks
  • Lower the bottom block down one height less than the top block and place a bolster over top of the blocks (as shown in picture)

Corpose Pose (Savasana)

  • Legs and arms wide
  • Relax entire body

Options:

  • Place blanket over you

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