Please note, this video contains little instruction, but is intended to serve as inspiration for self-guidance in "active rest." Feel welcome to play soft music, light candles, silence your phone ... I'm in bed with four standard pillows and two blankets, but there is plenty of room for variation with whatever you might have on hand, wherever you might be able to rest. Read on for more details and modifications for setting up in these three poses, and please comment with any questions!
In the first pose, we recline with support elevating the back of the head and the back of the heart. I recommend using a stack of pillows, folded or thickly rolled blankets, or cushions as a bolster. To keep the back of the neck long and help move the breath into the chest, the head might be slightly more elevated than the heart. The hips should rest in a place where lower back is neither compressed nor collapsed, and legs can do whatever -- knees bent, feet flat, and knees leaning on each other is often comfortable, or legs outstretched with support behind the knees. I take the soles of my feet together, with a long rolled blanket around my feet and under my ankles/outer legs for support.
In the second pose, we lie down and invert or elevate the legs on a wall or a "shelf" of some kind. If using the wall, you are welcome to get as close or as far from the wall as you like, to take the heels up as high as you like, but be aware of the weight of the legs coming down into the hips. I like to have my legs sloping into me, shin bones supported on the "shelf" -- a stack of pillows -- to allow for complete rest in the legs, and the lower back to lightly decompress.
In the third and final pose, we simply rest. You might lie down on the back, face down on the belly, or join me the side, where the breath is least inhibited. This is the most important part of the practice, where I can always trust that whatever kind of balancing effects I might need will show up, eventually, in one way or another.
Thank you for breathing with me! OM