In grief, there is no right or wrong and in restorative yoga, there is no right or wrong. The most important thing is to be comfortable and to feel safe. Almost anyone can do it. No experience is needed. Three and a half years ago in survival mode, my mind frantic with grief, I walked into my first restorative yoga class never having set foot in a yoga studio before. It wasn’t easy and at times I stepped away from it. To touch the edge of the pain took courage but when I returned to my mat I gradually began to get out of my own way, began to trust, to listen to the natural intelligence of my tissues telling me to rest. By convincing my taut body to release just a little, to release from the chronic gripping, I started to feel an unclenching of cells. This was profound. Within the pose I became aware of a positive shift within me; moments of ease. This therapeutic yoga was, and still is, teaching me to live in my body, to be present with my emotions while trying to integrate my grief into who I am. So I could learn more and one day pass it on to others I took my Restorative Yoga teacher training. The physical demands of restorative yoga are low which is ideal since grief expends such a great deal of energy. By using props to comfortably support the bones and muscles relieving them of their jobs of support and action the nervous system responds by sending and receiving fewer messages therefore becoming quieter. The relaxation response is then triggered and the body is given a chance to rest, to rejuvenate, to relieve some of the deep fatigue. Most poses are in full contact with the earth which is very therapeutic in an ungrounded fractured  world. There is no right or wrong in the placement of your props or wether you need more support or less support. It is different for each individual and has to be exactly right in order for the body to completely release. You don’t do the pose, the pose does you. That’s the beauty. While supported in the pose gravity assists in gently opening up the physical body. Softly releasing some of the bodys protective holding patterns. It is through this rest that the body can heal – on a cellular level, as well as mentally, emotionally and spiritually.

Child’s Pose was my go to pose when feeling so raw and distraught. Like a best friend. It was what my body and mind instintively wanted to go to. It is a nurturing pose. The front of the body being hugged by the supports.

• A support of firm pillows, blankets, or a bolster, is placed lengthwise in front of you. Knees wider than hips. Support up against thighs and belly.
• Allow your shoulders to relax and fall away from the ears.
• Bring your chin slightly towards your chest.
• Let your hips sink heavily towards your heels.
• Close your eyes, unfurrow the brow, and release the jaw.
• Unclench your hands and feet.
• Let your breath by long, slow, and rhythmic.
• Turn your head the other way. 1-2 mins each side to start.
• As you inhale feel the expansion of your back, the breath getting into the layers and all the little nooks and crannies. As you exhale soften the body, relax the belly and feel supported. Feel yourself melting farther into the cushion of support beneath you.
• To release tension in the lower back and feel a deeper sense of groundedness place a heavy blanket across the sacrum.

Discomfort in the ankles? Try a small blanket or pillow under the fronts of the ankles.

Discomfort in the knees? Put a pillow or blanket between the calves and the backs of the thighs.

Discomfort in the back or tight hips? Raise the height of your bolster pile.

If difficulty breathing, push the bolster forward so it only supports your breastbone and lets your belly free. You can also place a rolled towel above the breasts to elevate.

This chair version is a wonderful option for stiff knees or ankles.

Supported Child’s pose using my knap sack while housesitting in Ireland.

Using my suitcase while housesitting in England.

Using couch cushions, pillows.

Child’s pose in Dieulivol, France. There is something incredibly soothing when the forehead is compressed against the ground.

Thank you to my students Kelsey and Jill.