Restorative Practice
The last sequence is a restorative practice, meant to deeply rest and rejuvenate you. It is just as important as, if not more important than, an active practice. For more information about restorative poses, see the resources section and the book Relax and Renew by Judith Lasater.
Adho Mukha Svanasana (FIGURES 9-30, 9-31, and 9-32,): Do with crown of head supported on block or blankets, for one minute.
Prasarita Padottanasana (FIGURES 10-31 and 10-32,): Do with head support for one minute.
Ardha Chandrasana (FIGURES 10-20-10-24, pp114-123): Do against a wall with lower hand on block, for one minute each side.
Supta Padangusthasana II (FIGURES 13-15,): Do with foot on block against wall, two minutes each side.
Supta Baddha Konasana (FIGURE 13-1,): Do for five minutes.
Supta Virasana (FIGURE 13-2,): Do for five minutes.
Balasana (FIGURE 9-20,): Place two or three vertically folded blankets between legs and under torso; turn the head to one side for half the pose and to the other side for the second half, for a total of five minutes.
Viparita Karani (FIGURE 14-14,): Do for five to ten minutes.
Savasana (FIGURE 18-1,): Do for five to ten minutes.
Observe how your rate and quality of breathing change depending upon the type of pose you are practicing. In standing poses, the breath tends to be shorter than in seated postures. The breath becomes even shorter when doing backbends and shorter still when performing twists. After doing a pose, stop, and reflect upon how you feel.
