Supported Child’s Pose — Balasana (Restorative)

Difficulty: Beginner

A deeply restful forward fold that offers containment, grounding, and gentle release when supported with props.

Gentle Alignment Cues:

• Place a bolster or stacked blankets under the torso.
• Allow knees to be wide or narrow—whatever feels supportive.
• Rest forehead on support and soften jaw and shoulders.

Benefits:

• Soothes the nervous system
• Gently opens hips and back body
• Invites inward focus and rest

Contraindications:

Knee or hip pain; add more support or choose another resting pose.

Variations:

• Fold forward over a chair or table.
• Place a rolled blanket behind knees for comfort.

Constructive Rest — Supine Neutral

Difficulty: Beginner

A simple, neutral resting shape that can feel grounding and supportive for many bodies.

Gentle Alignment Cues:

• Lie on your back with knees bent and feet on the floor.
• Place a folded blanket under head if desired.
• Let arms rest wherever feels easeful.

Benefits:

• Supports relaxation and down‑regulation
• Can ease tension in the low back
• Offers a neutral, accessible resting shape

Contraindications:

Discomfort lying on the back; choose side‑lying rest instead.

Variations:

• Place a bolster under knees.
• Rest one hand on belly and one on heart.

Supported Reclining Bound Angle — Supta Baddha Konasana

Difficulty: Beginner

A heart‑opening restorative pose that gently releases the hips and invites deep rest when supported well.

Gentle Alignment Cues:

• Place a bolster along the spine for gentle opening.
• Support knees with blocks or cushions.
• Let arms rest wide or alongside the body.

Benefits:

• Opens chest and front body
• Releases inner thighs and hips
• Supports relaxation and emotional ease

Contraindications:

Low back discomfort; elevate torso more or keep knees closer together.

Variations:

• Use a rolled blanket under spine instead of a bolster.
• Place a blanket under head for comfort.

Supported Fish Pose — Matsyasana (Restorative)

Difficulty: Beginner–Intermediate

A gentle chest‑opening shape that supports breath expansion and emotional release when propped well.

Gentle Alignment Cues:

• Place a bolster or two blocks under the upper back.
• Let head rest on a blanket or block for comfort.
• Allow arms to open wide or rest alongside the body.

Benefits:

• Opens chest and shoulders
• Supports deeper breathing
• Can relieve upper‑back tension

Contraindications:

Neck pain; elevate head more or choose a gentler option.

Variations:

• Use a rolled blanket instead of blocks.
• Keep knees bent or place bolster under them.

Supported Forward Fold — Restorative Uttanasana

Difficulty: Beginner

A calming forward fold that becomes deeply restful when the torso is supported on props.

Gentle Alignment Cues:

• Place a bolster or stacked blankets on a chair or blocks.
• Fold forward and rest torso and head on support.
• Keep knees bent for comfort and ease.

Benefits:

• Soothes the nervous system
• Releases tension in back and neck
• Supports slow, mindful breathing

Contraindications:

Dizziness or sinus pressure; keep torso higher or choose another pose.

Variations:

• Rest arms on a table and fold from a seated position.
• Use a bolster on the thighs for support.