Using Cushions in Supine
Relaxation (Savasana)
We can increase our comfort for relaxation by using appropriate padding or support in the right places. The pictures below show where cushions or pillows may best be employed.
Cushions help ease out any tight areas of the body and also assist in correcting misalignments in the structure that have taken hold and become an integral part of poor posture habits.
The two areas that commonly require some assistance are the lower back and the head/neck region.
The head/neck region
The discomfort in this area usually occurs because the neck has developed an exaggerated inward curve at the back, pushing the chin forward and upward. This is a distortion that has become ingrained through constant tightening of the rear neck muscles, combined with habitual lifting and/or forward thrusting of the chin.
Take a small, firm cushion and place it under the back of the head. Avoid using a cushion or pillow that is too plump or too soft; too soft, and the head will not be supported; too plump, and the head will be lifted higher than it should be. Make sure that the cushion is not under the neck.
Using a firm cushion to lift the head just a little way off the floor will actually encourage the rear neck muscles to lengthen and help the vertebrae to adopt their correct and natural lordosis.
The cushion will also relieve any sense of pressure experienced by the back of the head against the floor.
The lower back (lumbar spine)
Cushion placement for hollow back
The lumbar spine is similar to the cervical spine in that it has a natural inward curve (lordosis). It is, therefore, very prone to suffering the same distortion that the neck can experience; ie that natural curve gets exaggerated and causes general discomfort or nerve pain in the lower back, buttocks, and into the legs. An exaggerated lordosis of the lumbar spine is often referred to as a ‘hollow’ back or ‘sway’ back and is generally caused by tight hip flexor muscles. (Hip flexors are a group of muscles responsible for either lifting the front thigh towards the trunk, or bringing the trunk towards the front thigh, such as experienced in walking or bending forwards.)
If you have a hollow back as depicted above right, then you will need to use a cushion or pillow to correct this when you lie down to relax. You may be tempted to place the cushion under your lower back because that’s where you feel the discomfort, but this is not a good idea. To do so will only encourage the situation to worsen.
You need to place the support where it will help the lumbar spine to open up and re-establish its proper curve. Try placing a pillow under the thighs or under the knees so that your back is releasing towards the floor. Experiment a little with this, trying out thicker levels of support under knees or thighs, until you find your position of best comfort.
Another option is to use position [B], as described under Alternative Postures Supine
Cushion placement for flat back
The opposite condition to the common lordosis above is the ‘flat’ back, or kyphosis. In this case, the natural curve of the lower back has become flattened out.
This imbalance is created primarily by tight hip extensors (hamstrings and buttocks) and weak lower back muscles. Shortened/tight muscles of the lower abdomen can also contribute.
To redress this lumbar kyphosis in relaxation pose, it is recommended that a small cushion be placed under the lower back. This will help to stretch out the abdominals and relax the hip extensors, allowing the lumbar vertebrae to rediscover their natural alignment.
If placing a cushion under your back feels awkward initially, start out with one as thin as you can handle. You can gradually build it up over time until you are encouraging the natural lumbar curve to become re-established and you can lie down and find that the backs of the knees are reaching the floor. However, comfort should always be your priority.
Summary
The correct and appropriate use of cushions will increase the quality of your relaxation experience by encouraging maximum release of physical tension.
Cushions also act as a ’training’ aid for the body by assisting the correction of distortions in the skeletal structure. Any such distortions will have the opportunity to experience balance and alignment, which can eventually be brought into daily existence as well.
Establishing a correct and harmonious posture for relaxation will liberate the Life Force and bring renewed energy and vitality.
