nilambu: restorative poses

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Restorative Postures

Benefits: Stretch spine, shoulders, hips, hamstrings and groin. Stimulate liver and kidneys Improve digestion. Relieve mild depression, anxiety, fatigue, headaches, menstrual discomfort. Therapeutic for high blood pressure, insomnia, sinusitis. In restorative poses, you don’t do the yoga; the yoga does you.

Caution: Only caution is your mind. Observe with judgment. Meditate.

Guided meditation

Supported Easy Pose
Sukasana

Supported Forward Bend (against wall and from chair)
Uttasana
Pressure on forehead relieves stress, mental stress

Supported Seated Angle Pose
Upavistha Konasana
releases tension in back muscles; cooling and calming to all systems

Reclining Twist on a Bolster
releases tension in side and back and intercostals muscles – between ribs

Supported Bridge Pose
Setu Bandha Sarvangasana
Opens chest and relieves upper back muscles and shoulders

Mountain Brook Pose
releases and supports the breath and open the chest

Reclined Cobbler Pose
Supta Baddha Konasana
opens chest and heart, improve circulation, breathing, regulate blood pressure

Instant Maui
Basic Relaxation Pose w/ lower legs on a chair
Restores legs and inverts blood flow

Elevated Legs up the Wall Pose (over a bolster and blanket – legs apart)
Viparita Karini (means inverted lake)
restores balance by bring blood and lymph fluid to pool in abdomen, alleviates nervous exhuastion and reduces depression

Downard Facing Hero Pose
Adho Mukha Virasana
counteracts breathlessness and reduce hypertension, release muscles in back/neck

Corpse Pose w/ Calves Supported
Savasana
relieves comfort in lower back and lower legs

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