My favorite resting poses. Savasana variation and more..
Resting poses are great to have a few ready to go whenever needed. With scoliosis or any condition it can sometimes be hard to find poses that are actually comfortable. While in order to reap any benefits from resting poses they need to be comfortable. Else the body can not release properly and stimulate the nervous system to wind down. This activation creates a rest and digest state in the body. which can help to calm down the mind and give the body the rest it needs to do any needed healing.
Personally it was quite the journey to understand when by body is actually finding relieve from any build up tension. Still it can sometimes takes a while before my body actually releases into a certain pose and for some poses I am still on a discovery journey. I find it really interesting to observe how a pose affects my body and mind. With the highest goal being, finding a comfortable and steady pose that rests my senses.
5. Crocodile pose / Makarasana
During my Classical Hatha Yoga training I learned about Makarasana. I remember doing this pose in other yoga classes too, but I never did it in my Yoga for Scoliosis practice. Therefore, I feel this is a pose that still needs some more discovering in order to reap the benefits.
So far, I have learned that I need to place a blanket underneath my stomach in order for my lower back not to arch too much. And it feels really nice to get some deep yogic breaths into my lower back.
Also I really need to look more into alignment for this resting pose. My feet are not aligned with my body. And my neck and shoulders need better placement in order to relax. Any tips are welcome!
4. Corpse pose / Savasana
Everyone’s favorite pose, right? It is up there, but not my ultimate favorite. So why is it for me only at 4? Well, wait and see till you get at numero uno (;
Basically because of my scoliosis, I struggle a lot with regular savasana. This means that I need a lot of props to make this a comfortable pose. Especially because my hips are hypermobile; which means they have too much leeway and tend to flop out of their sockets. Therefore, I need to use some blocks to lift them a little bit. This relieves any pulling on the lower back by preventing my legs to turn out and keep them straighter.
I also use pads to fill up any spaces of my back that don’t touch the floor. This tricks my nervous system into thinking my entire back is on the floor, which helps it to relax and release tension.
3. Child’s pose / Balasana
While all the other resting poses are lying down, this pose begins in Vajrasana. A sitting position. As moving forward into the pose, it is very important to have a contact point at the sitting bones as well as at the forehead. Which might mean props are necessary to make this happen.
I have chosen to use a block to rest my head on. Because of my scoliosis, I try to even out my rotation by giving one side some extra support. This is still a learning process to find the right placement and thickness of support. I have noticed that when everything is supported rightly, I finally experience some relief in my back. Especially for my upper back and my left shoulder.
One general rule of thump with scoliosis is aligning the toes, have the knees in one line and even positioning of the arms.
2. Legs-up-the-wall / Viparita Karani
This is more my during-the-day-whenever-I-feel-like-it pose. I don’t think I have ever done this pose during my practice at home. I use it when I need a break or when I want to get a little bit of reading in. It is also a great pose for restless legs just before bed. To get the blood pressure from the legs a little bit down. However, it is better to not do this pose when it is that time of the month. For women.
I love to do this before going to sleep in bed. It is a calming pose that helps to get the body and mind ready for resting.
1. Chair corpse pose / Chair savasana
Yes, here it is. My fave. Though sometimes resting poses no. 1 and no. 2 switch places. Adding the chair to savasana made a huge change to the benefits of the pose to me. This pose really helps to reprogram my legs for what is straight. I even feel that after doing this pose my legs and hips feel a lot more balanced.
With a little help from my pads this pose enables my entire back to touch the floor. It is really beneficial to figure out the right back support in order to really relax. And having my legs up and strapped helps to keep them in their place. I always have one leg that has a little mind of its own.
Best pose to begin and end my practice any given day.
Happy resting (: