Pose sheet

Constructive Rest Pose

Rest on your back with knees bent and feet grounded hip-width apart.

Open this pose in the 3D body

Steps

Support

Head, thoracic back, sacrum, arms, and soles of both feet.

Enter

From sitting, lower onto your side and roll onto your back.
Bend your knees and rest the soles of your feet down.
Place your feet parallel and hip-width apart.
Adjust the distance until your feet are beneath your knees.
Rest your extended arms slightly away from your torso.

Hold

Let your knees point toward the ceiling without squeezing them.
Allow your spine's natural curves without forcing your lower back.
Let your head, back, and sacrum rest on their supports.

Exit

Open your eyes and slowly roll onto your side.
Pause for a moment on your side.
Use your hands for support and slowly sit up.

Breathing: Breathe naturally without forcing a rhythm.
Gaze: Close your eyes.
Duration: 15 minutes; as a transition, three breaths.

Adapt

Adaptations

Supported headPlace a folded blanket beneath your head; adjust its height.
Supported thighsPlace a block between your thighs; secure them with a strap.
Legs on a chairRest your calves fully on the seat of a chair.

Variations

Knees together and feet farther apart.
Hands on your abdomen.
Arms crossed over your chest.

Signals of effort

Knees bent without external support beneath the thighs.