Pose 1:
Mountain Brook Pose

To set up for this pose, you will place a large roll beneath your knees (heels still touch the floor) and smaller roll under the mid and upper back, allowing the shoulders to drape over the end and possibly touch the floor, and a small roll under the neck to support the natural curve of the spine here. 

Cover the eyes with a washcloth or an eye bag if you have one.  Imagine you are melting into the support of the rolls and the floor with every exhalation.  The image is one of a stream gently flowing over the small undulations of the streambed.  Stay in the pose for about 4 minutes, longer if you are more experienced, and when coming out of the pose, roll to your side for a moment before sitting up. TOP

(Avoid this pose if you have a hiatal hernia, are menstruating, more than 3 months pregnant, at risk of miscarriage or are have sciatica)
 

Pose 2:
Supported Child’s Pose 
(Avoid this pose if you have a hiatal hernia, are menstruating, more than 3 months pregnant, at risk of miscarriage or are have sciatica)

Come into this pose by kneeling on a blanket, knees apart with big toes touching, and draw your bolster in towards the lower belly-do not sit on the bolster.  If you have any discomfort in your knees or shins, try placing a towel roll between your thighs and calves, or under the shinbones. 

As you lay over the bolster and blanket stack, your belly and chest should be completely and comfortably supported.  Turn your head to one side.  Stay in the pose for a total of 3 minutes, turning your head to the other side half way through. TOP

(Avoid this pose if you have High Blood Pressure, or modify it by not elevating the hips on a bolster)
 

This pose is accredited by yoga tradition with the ability to reduce fatigue, quiet the mind, and refresh the chest organs, thus reducing the effects of sleeplessness on the entire body.  Come into the pose by sitting on your bolster sideways to the wall, and as you lower your torso to the floor towards the center of the room, swing your legs up the wall. 

Have the back of your legs far enough away from the wall that there is no strain on the hamstrings.  The lower belly should be flat, parallel to the plane of the floor.  An eye cover is very nice with this pose.  Stay in the pose for 5-10 minutes, coming out slowly, by bending the knees into the chest and rolling to one side. TOP

Pose 4:
Savasana
a.k.a relaxation pose 

This pose it not pictured here, but you can find it as the last pose of the back care series.  It’s always wise to end with at least 5 minutes of Savasana.  Feel free to put a little roll under the knees if you are experiencing any strain in the lower back.  Namaste!