In a culture that often prioritizes productivity over presence, true restoration can feel elusive. This practice is an invitation to slow down, soften the nervous system, and reconnect with the body’s innate capacity to heal and replenish.
Join me for a sequence of supported, reclined postures designed to encourage rejuvenation. Each pose is held for longer periods, allowing the body to gradually unwind and the mind to settle. The emphasis is not on stretching or achievement, but on creating conditions for ease, safety, and spaciousness.
Below is a brief overview of the five postures included in the practice. As you rest in each posture, aim to relax and allow a gentle spreading quality in the areas that are opening. Take your time to set up each pose, and enjoy!
Supta Baddha Konasana (Reclining Bound Angle Pose)
When practiced with props, Supta Baddha Konasana encourages relaxation in the pelvis, abdomen, lungs and heart. It is grounding and soothing, making it a wonderful place to begin a restorative practice. Supta Baddha Konasana is one of the best postures for women during the menstrual cycle and helps alleviate the effects of stress on the body. It also gently tonifies the inner leg and pelvic floor. A bolster under the body encourages the lower back to draw in, gently supporting the natural lumbar curve and Kidney Qi.
To set up this posture, place a bolster vertically on your mat with a blanket at the end. You can use a strap to bind your legs or prop under your knees. As you lower yourself onto the bolster, support the head with thin padding under the neck, move the upper buttock muscles down and widen the belly. If the bolster is too high, you could use a folded blanket instead.
Supta Virasana (Reclining Hero Pose)
Supta Virasana provides a passive opening for the thighs, hips, and front body while the spine is fully supported. It is a very important pose that supports mobility in the sacrum and lower back. In a therapeutic context, this posture is approached with care and ample props to ensure comfort. The supported recline can help quiet mental agitation and create a sense of steady, receptive awareness.
To practice this pose, kneel on the mat with your knees together or slightly apart. Bring your feet wider than your hips so your sit bones can rest between them. If you experience knee discomfort, sit on a folded blanket or bolster. Place a block between your feet and sit fully on the support so there is no pulling in the knees or ankles. The pelvis should feel grounded and easeful. Place a bolster or stacked blankets lengthwise behind you, starting at the low back and extending to support the head. The height should allow the spine to recline without excess compression in the lower back. Using your hands behind you for support, lower down gradually. Relax your arms alongside your body.
Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose)
Practiced with support, Supta Padangusthasana provides a gentle release for the hamstrings and lower back without strain. When the upper leg is pulled to the side, it helps tone the inner leg, which contains key energy channels (the Liver, Spleen, and Kidney meridians). Because the body is fully grounded during this posture, the nervous system can remain calm as tension slowly dissolves, easing fatigue.
To practice, lie on your back with both legs extended. Bend your right knee into your chest and loop a yoga strap around the ball of the right foot. Slowly extend the right leg toward the ceiling. Ground the left leg by flexing the foot or placing a small weight or sandbag on the thigh for stability. Gradually guide the right leg out to the right. Place a block, bolster, or folded blanket under the outer thigh or calf to fully support the leg. When that side is complete, return to the center and practice on the other side.
Salamba Setu Bandhasana (Supported Bridge Pose)
With the support of props beneath the pelvis, this version of Bridge Pose becomes a restorative backbend rather than an active one. Salamba Setu Bandhasana helps counter fatigue and the effects of prolonged sitting, supports healthy spinal curves, and gently stimulates circulation. It increases length in the front of the body, including the deep belly, the ileopsoas muscle, and the chest. It helps tone the pelvic and abdominal organs and gently presses on the lower back. In addition, it is a very gentle inversion which increases blood flow through the neck and throat. The supported lift also brings a sense of rejuvenation and quiet vitality.
To practice this posture, lie a bolster vertically on your mat, with a block at one end (or a second bolster) and a blanket at the other. Sit on the bolster and lie back so that your shoulders are dropping toward the floor, but the rest of your body is on the prop. Place your feet on the block. Make sure your head is padded, but don’t compress the neck by using too much height under the head. There should be a softness in the throat, while at the same time, a very gentle pressure or very slight squeeze. Some gentle compression is ok, but if you experience any pain in the lower back, you can raise the feet higher or place them on the floor.
Viparita Karani (Legs Up the Wall Pose)
A classic posture for rest and renewal, Viparita Karani invites the body into a state of profound ease. By elevating the legs, this pose encourages blood to pool in the abdomen and pelvis. It can help reduce fatigue, calm the mind, and support the body’s natural restorative processes. In this practice, we use it as a closing posture to facilitate integration.
To practice, sit with one hip close to the wall, knees bent. Slowly lower your torso down as you swing both legs up the wall. You do not need to be right up against the wall. If the hamstrings are tight or the lower back feels strained, slide slightly away from the wall. You can also bind the legs at the thighs for more support.
Whether you return to this video at the end of a long day or as a dedicated restorative practice, I hope it offers a gentle tonic for your body and mind.
