No matter what your fitness level or lifestyle, no matter how you tend to manage anxiety or pain, no matter what your outlook or energy level, everyone can benefit from restorative poses: poses designed to help muscles relax deeply because of the alignment of the pose and the props used to support the body. Once the body is supported, the channels connoting the 7 energy centers are open to each other and to the attention and intention for restoring balance.
Here we have "Legs in the Chair," a pose that relieves a tired, tight back, tired legs and overused neck and shoulders. Pad a chair if necessary to ensure that the alignment allows hips and knees at 90 degrees, use a strap at the thighs to then allow more release of tension n the lower back, and consider an eye pillow (a few drops of essential oils on the eye pillow will provide some aromatherapy that can enhance the relaxation effect of the pose). Hands near the body with palms turned upward will further open the front of the shoulder and practicing a hand mudra can add more to the chakra opening.
Enjoy a restorative pose for 5 to 20 minutes (more is better here). Consider using lavender, chamomile, marjoram, ylang ylang, or frankincense.
To come out of the pose, remove the strap, eye pillow, and extra blankets and first slide the knew to the chest, resting the feet at the front end of the chair with the heels hanging off. This will provide for a greater lower back stretch.
njoy your practice! Namaste-