Restorative Yoga Pose for Autumn
To ease into Autumn, I am sharing a restorative yoga poses that provides grounding. While it is beneficial to do long restorative practices with a handful of poses, the reality is you can benefit from doing one restorative pose for 5-20 minutes. Restorative yoga supports deep sleep, breathing well, and the cultivation of a spacious mind, by engaging the parasympathetic nervous system (rest and digest). We can all benefit from restorative yoga especially during times of transition, like a seasonal shift – and amidst everything else that is happening in the world as well!
Supported Savasana (supported corpse pose)
This is a foundational restorative pose that supports the natural curves and bends in the body. In restorative yoga, the whole body is supported by props. For this pose, we are focusing on providing support behind the ankles, the backs of the knees, the lower back, back of the neck, back of head, and arms. By supporting these areas, we are enabling the internal body to function with ease.
Benefits include
Lower blood pressure
Slower heart rate
Slower respiratory rate
Deep relaxing
Props to use
5 blankets or towels (The fifth one is for covering your body, which is not seen in the image above)
2 blocks
How to set up
Place the blocks at the 1⁄3 mark on one side of your mat. Have them on the lowest height with short ends together, making them parallel to the short end of your mat.
Roll a blanket up and place it on top of the blocks
Roll another blanket and place it parallel to the blocks with blanket, on the side that is closest to the edge of the mat
Make a long fold with two blankets and place them perpendicular to the blocks on the other side of the mat. Provide 1-2 feet between the blocks and these two long fold blankets.
Getting into the pose
Sit on your mat facing the blocks in front of the long folded blankets.
Place your knees over top of the block/blanket stack and rest your achilles on the blanket roll behind them.
Use your hands to lower your torso down on top of the long folded blankets. The edge of the long folded bankets will fill the lower curve of your spine. If you want more support you can roll up a small hand towel and place it in that space.
You can fold the other end of the long blanket so it creates a little lift or pillow for your head. If you want more lift you can even place pillow under your head
The fifth blanket can go over top of your entire body, so you are warm and cozy.
Take your time to get comfy and make any adjustments you need
Being there
Notice where your body is supported by the props beneath you
With each exhale feel your body softening and becoming heavier towards the earth beneath you
Notice your belly rise on the inhale and soften down towards the spine on the exhale
Enjoy the pose for 5-20 minutes
Coming out
Gently roll to one side in a fetal position, resting your head on the arm beneath you.
When you are ready press into upper hand and rise to a seat.
Most importantly, take your time 🌚
I hope you enjoy supported savasana. If you want to learn more about restorative yoga, subscribe to my newsletter or join the mailing list for my next 25 hour training that takes place in 2023.
