Reclined Posture Series

This is a great series to begin or end your day. It is also a great way to help prepare the body forseated meditation.

Begin by lying in Savasana (flat on back, arms a few inches from the side of the bodywith palms facing upward, legs slightly parted with feet relaxed). If you find thisposition difficult for your lower back try using a bolster or some rolled blankets underyour knees or simply bend your knees, walk your feet towards your body and let yourknees fall together. Take a few minutes to settle in. Observe your breath. Feel yourbody. Do you need to make any adjustments or pay particular attention to any part ofyour body? Is there any place you are holding on where you could let go?

Savasana

Move into the Wind Relieving Pose (Pavanmuktasana.) Begin with your right side.Bend the right knee. Clasp your hands a few inched below the knee and draw it into yourbody toward your right shoulder. Breathe. Keep steady pressure on the knee. If youexperience some opening in the right hip area, draw the knee a little bit closer with yournext exhale. Continue for a few minutes and then release the right leg and rest it on themat next to the left. Pause to observe the sensations in the body. And then, follow thesame procedure with the left side. (Bending the left knee, etc.)

Wind Relieving Pose

Next try this Knee Press. Bend the right leg and draw the knee in towards the body justas in pavanmukasana (the previous pose). Hold the knee in place as you lift the right footso it is directly above the knee. Bring your right elbow on the inside of the right knee andreach up to clasp outside edge of your right foot. (Your forearm will cross in front of theleg.) Allow the right knee to move to the outside of the body, just next to your ribcage onthe right side of your body. Once you have the correct position, begin to pull the rightfoot downward, toward the knee. When you are ready, switch legs and follow the sameprocedure with the left leg. (Note: You can also try this posture with both legs at thesame time.)

Knee Press

Next move into Upward Facing Head to Knee Pose (Upward Facing Janu Sirsasana.)Continue to lie flat on your back as you raise your right leg. Straighten the leg and ifpossible bring your forehead to your knee. Breathe. Lower right leg and repeat with theleft leg.

Upward Facing Head to Knee Pose 1

And now, Reclining Big Toe Pose (Supta Padangusthasana.) Again, raise theright leg. This time see if you can reach the bottom of the right foot or grasp theright big toe as you straighten your leg. If not, try placing a strap (or an oldnecktie) around the bottom of the right foot as you straighten the leg. Hold thestrap securely, relaxing the right shoulder, allowing both shoulders to rest flat onthe mat. Point the toes, flex the foot. Then turn the foot to the right and to theleft. Observe the effect turning your foot has on the posture. Can you feeldifferent parts of the hamstrings being stretched? Next, keeping the left hip onthe mat, slowly bring your right leg to the right side of your body. You may beable to rest your right foot on the floor beside you, but make sure to keep the lefthip down. And now, lift the right leg back to center and move it a few inchesacross the body. Pause, seeing if you can press the right hip more securely intothe mat. After several breaths, if you are comfortable, continue to bring the rightleg across the body. Relax, yet press the shoulders firmly into the mat so that theyare stable as you twist your body by bringing the right leg toward the floor on theleft side of your body. Bring right leg back to center and then slowly lower to themat. Repeat procedure with the left leg.

Reclining Big Toe Pose 1

Reclining Big Toe Pose 2

Reclining Big Toe Pose 3

Reclining Big Toe Pose 4

Upward Facing Bent Knee Pose- lying on back, bend both knees and place bottoms offeet on the floor. Place right ankle flat on left thigh below the knee. Slide the ankle downas close to the hip crease as you can. In the first stage press the right knee away with theright hand. If comfortable to move to second stage, thread right arm between legs andinterlock fingers below knee of left leg. Draw the knee in towards the body. Allow theneck and shoulders to say soft and flat on the floor. Repeat this same procedure with theopposite side of the body.

Upward Facing Bent Knee Pose 1

Upward Facing Bent Knee Pose 2

Bridge Pose (Setu Bandhasana) - lay on your back, bend your knees and place your feetflat on the floor with them as close to your buttocks as comfortable. Knees and feet arehip distance apart. Place your arms alongside of the body palms faced down. Press feetinto the floor and press your knees away from your body as you inhale and raise yourbelly up towards the sky. Exhale and slowly lower back down to the floor one vertebraeat a time.

Bridge Pose 1

Bridge Pose 2

Roll onto your stomach. Keeping your hips pressing into the mat, bend your knees anddraw them up along the side of your body. Bring the soles of your feet together inDownward Facing Cobblers/Butterfly Pose (Downward Facing Baddha Konasana.)

Downward Facing Cobblers/Butterfly Pose

Draw your knees together underneath your body and push yourself back into ChildsPose (Balasana) with your seat moving toward or sitting on your heals and your foreheadon the mat. Rest your hands palms up near your feet or extend the arms forward on themat and bring the palms together in prayer position. If it is not comfortable for you torest your forehead on the mat try making two fists, stack one on top of the other andrest your forehead on top. Relax, breathe deeply, holding this resting posture as long asis comfortable. Then slide your hands next to your knees and press yourself up into aseated position.

Childs Pose 1

Childs Pose 2

Follow this series with Savasana or move right into your seated meditation practice.When meditating after this series, whatever sitting position you choose, whether on thefloor, in a chair or using other props, you should find your body and mind morecomfortable and settled.

Savasana

After your practiceHip Check! And then youre on your way. Enjoy your day!

Ang Sang Wahe Guru In every limb of my body, God is. -Ancient Mantra

If you have question regarding this presentation feel free to contact Kristin at 763-227-7166 orkristinmasterton@hotmail.com

(Quick Reference Sheet)