Sacral-Iliac or lower back pain
In today’s world, restorative poses are some of the most overlooked poses but are also some of the most needed poses. This pose opens the Heart Center, gently stretches the abdominal muscles, and relaxes the neck and shoulder area. It is especially useful during menstruation, and allows the body to feel open, supported, and deeply relaxed.
Sit a few inches in front of a bolster (or blankets folded to create a bolster) with another blanket at the other end of the bolster for your head. Bring the soles of your feet together, with your knees out to the sides.
Take your hands back behind your hips and slowly lower back onto the bolster. Position yourself on the bolster so that the kidneys and rib cage are on the bolster and the blanket is under your head with the neck soft and relaxed. If your legs do not come to the ground, use Three Minute Eggs, blocks or even rolled blankets to support the knees. Pad from the mid-thigh to the knees to keep the groins open while supporting the knee joint.
Let your arms rest to the sides, keeping the armpits open. Sink your legs down into the supports. Soften and spread your belly. Relax the inner groins. Soften your throat. Relax completely, releasing tension in the chest, diaphragm, abdomen, and hips. Stay for 5 minutes or more.
To come out of the pose, push down with the hands to sit up slowly. Use your hands to lift the knees up and together, then straighten the legs.