This sequence is good for conditions that need to relieve tension from the abdomen, and promote better circulation in the abdominal organs. It also creates relief for heavy menses.
Props: bolster, 3 blankets, 2 blocks, 2 belts, 1 chair, 2 sandbags (optional)
Time: 15 min short practice or 30 min long practice
Each pose should be held comfortably for 2 to 6 min as your ability enables.
Photo sequence from left to right
1 ) Supta upavista konasana
2 ) Supta badhokonasana,
3) Setubhanda sarvangasana legs open
4) Setubhanda sarvangasana legs badhakonasana or svastikasana ( support outer thigh/calves)
5) Upavista konasana chair edge below shoulder blades, upper shoulder supported on bolster, back of neck and head resting on blanket. Be sure pelvis is neutral, abdomen is not pushing forward, and there is no compression on back. If using sandbag, weight should be placed close to the hips joints.
6) Bhadokonasana Outer thigh supported as needed.
7) Savasana 2 chairs belt at knees- thighs parallel, ankles wider apart than knees.
All of these postures encourage releasing tension and circulating energy in the abdomen. There should be no tension in the neck or shoulders, keep the facial muscles soft. Observe your breath to increase its quality and encourage relaxed and even inhalations and exhalations in the pose.