DAILY You may wish to begin by sitting upright in Baddha Konasana, with knees bent, soles of feet pressing together, close to groin. If there are knee issues, and or hips are tight and knees are in the air, place blocks under outside of knees for support.
The ‘Supta’ or sleeping part of this asana is to lie back while keeping soles of feet together, and knees supported ~if necessary. If you have lumbar or sacral issues, keep spine supine on the mat, otherwise this is wonderful with the chest opened and lifted by placing a block, rolled blanket, or bolster under thoracic spine. Don’t tuck the sacrum
For deep restoration, sit up and place a belt around lower back/hips, bring it over the thighs, and loop around, under, and outside of feet. Pull the belt tight once in place. Lie back with eyes soft, breath long. Use a kumbaka breath if you want to create more internal space. This pranayama has a short kumbak, or hold, at the end of each exhale and inhale, bringing consciousness and stillness to the breathing process.
By lifting arms overhead on to the floor, you can expand and elongate the abdomen, taking pressure off the pelvic floor. This is helpful for incontinence. The pose also awakens prana/energy in chest area, relaxes reproductive organs in women, softens stiffness during menopause or PMS, and alleviates fluid retention because legs and lower body are stimulated.
My favorite ‘mudra’ or hand placement is to put left palm on the heart, and right palm on the belly, connecting emotion and heart energetically. This feels like a mudra of listening, waiting for the the intuitive body to expand. I have experienced it as very healing, supporting me through many a dark night. Try it. You’ll like it.
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