Supported Butterfly Pose
Using a small pillow for your head. place the soles of your feet together and drop the knees gently apart. Rest the upper body backward.
Posture: Placing your hands on the abdomen, close your eyes. The bed supports the upper body, and the head is slightly elevated - this position facilitates deep breathing. Let your weight sink completely into the matress and let go.
Duration: at least five minutes.
Breathing: Do not force it but let it happen naturally.
Should you experience pain in the groin, then support the knees with two pillows.
Happy Baby Pose
Lift your legs over the body with knees bent about shoulder width. With the hands take hold of the outside of your feet and soles pointing towards the ceiling.
Posture: Exhale and pull your knees towards the armpits. Shoulders relax and let the tailbone sink to the matress. Find the intensity level at which you feel comfortable.
Duration: at least ten breaths.
Breathing: Deep breaths letting go more and more when exhaling.
Too strenuous? Place a pillow under your head.
Bridge Pose
Draw your feet in to the buttocks, toes pointing straight forward. On inhalation press feet into the matress and lifting the pelvis.
Posture: Knees up and the arms spread to support you. Finally lift your heals and rock your pelvis from side to side
Duration: At least ten breaths, then repeat on the opposite side.
Breathing: Breathe freely
Twisting Pose
On your side, pull both knees with arms to your chest and hold for a few breaths. Here nestle the lower back to the floor, let the shoulders and neck loosely. Then put your arms to the sides.
Posture: Exhale and place legs at right angles to the upper body turn to the left turning your head to the right.
Duration: at least three minutes.
Breathing: With each inhalation widen the ribs. With each exhalation let your shoulders fall more into the matress.
Eye of the Needle
On your back pull the left leg up and put the right foot on the left thigh. With both hands, take the left shin and hold.
Posture: On exhalation raise the left knee to your chest, keeping lower back and shoulders relaxed on the floor.
Duration: At least ten breaths, then switch sides.
Breathing: Deep and slow.
