Goddess Pose--Supta Baddha Konasana
1. From Cobbler's Pose - Baddha Konasana, lean backwards, bringing your elbows to the floor.
2. Lower the back all the way to the floor.
3. Stay here several minutes. To come out, roll over to your side and sit up using your hands to support you.
Beginners: If you are not comfortable reclining on the floor, you may use a bolster or several folded blankets to support the spine. You may also want to take a block under each knee for support.
Legs Up the Wall - Viparita Karani
1. Come to sit next to a wall with the side of your body on the wall and your knees bent into the chest.
2. Bring the lower back onto the floor while bringing the legs up the wall. Keep the upper body supported with the elbows on the floor.
3. Slowly release the elbows and lower the whole back down to the floor.
4. Stay here several minutes if you are comfortable.
5. To come out, bring the knees into your chest and roll to your side.
You may wish to support the low back with a bolster or several folded blankets placed right at the wall and parallel to the wall. This also increases the angle of inversion.
You may try different position with your legs, such as with knees bent and the soles of the feet touching (as in Cobbler's Pose - Baddha Konasana, taking the legs in a wide straddle), or even Lotus Pose.
1. Come to lie on your back with the knees bent and the soles of your feet flat on the floor. Have a yoga block handy.
2. You should be able to barely touch the backs of your heels with your fingertips when the arms are lying on the floor.
3. The feet should be parallel and stay that way through the duration of the pose.
4. Press down into the soles of the feet as you lift the hips off the floor.
5. Slide your yoga block under your back directly under the sacrum. Let your sacrum rest on the block. Let the arms rest alongside the body.
6. This should be a comfortable resting position. You may wish to stay here several minutes.
7. To come out, press down into your feet and lift the hips again. Remove the block and gently lower your back to the floor.
Beginners: It is a good idea to start with the block on the lowest level. If this feels comfortable, you can try turning it to a higher level. Since this is a restorative pose, choose the level that gives you the most ease. If you feel any pain, come out.