The first time you do these poses, it’s a good idea not to stay in them for too long. One minute is a lot. Later, you can extend the pose to five minutes or even more.
Balasana – Child’s Pose
If you have knee problems, this is probably not a good idea. But for everyone else, this pose will relax your nervous system, back, shoulders, stomach, and mind. If your rear end doesn’t reach your heels, fold a blanket a few times and place it under your bottom until you can. Really leave. You can extend your arms out in front of you or allow them to relax at your sides. Set an alarm so you know when to get out of the situation. While in the child’s position, be sure to breathe deeply, especially into your back.
Supta Baddha Konasana – Reclining position with restricted angle
Some people call this a butterfly pose: Lie on your back, support your knees, put the soles of your feet together and let your knees gently drop to the sides. Most of us cannot lie in this position. Our rides will be at least a few inches off the ground. To relax, place a stack of books or a rolled-up blanket or pillow under each knee. Let your arms stick out at your sides, completely relaxed too. Breathe in all the way down your belly.
Lie on your back, grab your knees (or if you can reach, all the way around your legs as pictured here). Gently rock from side to side. It’s a great way to stretch and massage your lower back after a long day. Let your legs and feet completely relax. At the same time, let your shoulders melt toward the floor – make sure not to tighten them while bending your knees. And of course breathe deeply.
Subta Matsindrasana – Reclining in the spine
Lie on your back, support your knees and then let them fall to the right side. You can stabilize your legs by holding the left thigh with your right hand. But at the same time, extend your left arm to the left and gently roll your head to the left, here too, you want both shoulders to rest on the floor as much as possible. And yes, breathe! Then repeat the situation on the other side.
Matsiasana – Fish Pose
Lie on your back with your arms on the floor at your sides, and move your hands – your palms down – under your buttocks. As you move them, start pressing your lower arms completely into the floor while bending your elbows. The effect is to gently lift your upper body up and open your chest, you can lift your head, if your throat and neck are uncomfortable, or let your head drop gently toward the floor. Take five to ten deep breaths and then carefully remove your hands from under you. Lie down and enjoy the sensation of an open chest.