Relaxation position – a semi-supine position where you are lying on your back with your knees bent, feet flat on the floor with knees and hips aligned. (Supine is when you are lying on your back with your legs straight). The pelvis should be in neutral which means you can slip your hand underneath the small of the back. It is important that the neck stays in line with your spine, so if you are tipping your head back you can rest it on one or more head cushions or a folded towel. Rest position – (or child’s pose), kneeling on the mat with your bottom back on your heels with your head lowered down towards the floor. This position is used to stretch after doing spinal extension exercises. Prone – lying on your front with your legs straight and resting on your forehead. If this position is uncomfortable, try resting your head on a cushion as long as you’re not tipping your head back. Side-lying – when you’re lying on your side you can rest your head on your bottom arm (often with a cushion), on your hand or propped up on your elbow. The important thing is that the head, neck and spine are in one line. If it is uncomfortable to lie on your side you could use a small cushion or towel. Sitting – if you find it difficult to sit up tall with a neutral spine, try sitting on a block(s). Four-point kneeling – your hands are directly under your shoulders, knees under your hips and spine is in neutral. If your wrists ache, you can do most of the exercises on your elbows, but if you are too low on the ground you could rest your forearms on some blocks. Cushions can be placed under the knees if they are sore. Mermaid – sit with both legs to the same side so one leg is turned in and the other turned out. Your weight should be centred and not to one side. Easier alternatives include stacking the legs one on top of the other or kneeling. If you would like me to explain any of these positions in more detail, please let me know in class.
