It is recommended to add a restorative sequence occasionally into your usual practice. Remember to support your head in all of these poses with a chair, bolster, blankets or blocks. Stay as long as you can, allowing yourself to become quiet with smooth easy breathing. Use a timer if you think you can’t stay and see if that helps.
Swastikasana – simple cross legged. Sit high, on blankets or a bolster at the wall. I like to have the support a bit away from the wall and slide my sacrum down the wall, letting the sit bones descend into that space.
Uttanasana – head supported on a chair or blocks
Supta padangustasana 1 with strap, 2 with the foot supported on a chair. I think we held this for one or two minutes in each position
Adho Mukha Svanasana – One minute with forehead supported, one minute with top of the head supported, resting in between in the pose of the child
Dwi Pada Viparita Dandasana or Cross bolsters – if you have a backless yoga chair, do dwi pada and support the top of your head on blankets/bolster
Supported pose of the child
Vipariti Karani/Legs up the wall/shoulderstand
Supported prone or supine twist