Family Restorative Yoga

I found a lovely blog which features family restorative poses along with lots of other good info. I wanted to feature some of the pics here. The below are my favs from the blog Family Restorative Yoga...

From the post How I beat my addiction to adrenaline.

Restorative Stretch supported with pillows

This is as easy as it looks. Stack pillows higher for tighter hamstrings and lower for more flexible and open legs.  Rest head on top of hands to allow space for breathing (as shown), or turn head to one side.

From the post Running on Empty

"Restorative Bridge Pose" - Septhu Bandasana

This brings the tank up to half full.  We stacked pillows under our tushies, bent our knees, and let our upper bodies relax on the floor.

From the post Your Moments of Zen

Yaara's Improvised Legs up the Wall pose...up a comfy chair (Viparitta Korani) 

From the post Life Pie

(Supported) Supta Badha Konasana

In this pose, we make our legs into a diamond pose.  You may find that it is easy to do this pose without adding support under the knees, however, I encourage you to add the support because it feels really nice to have your knees "held" in this pose.  We put our heads next to each other so we can listen to each other breathing.  This is a very special action - most likely there aren't many other people in your life besides your family whose breath you listen to.

Contributing author, Ellie Klein says: I'm so happy to be able to contribute to www.dorestorativeyoga.com.  You can find out more about me by reading my blog at www.familyrestore.com.  My blog teaches families how to do restorative yoga together!  I am a 200-hour certified Iyengar-style yoga teacher with six years of studio and university teaching experience. In 2012, I completed an extra certification in restorative yoga and have been teaching in this capacity, as well. The focus of my yoga educating centers on families, calm, and interpersonal health. I am available for consultation and yoga education (individuals and groups) in the bay area. To contact me, email klein.elinor@gmail.com.

International Restorative Yoga Day Photos

For more photos, visit my public album on Facebook: Click Here.

Yin Style Reclining Hero's Pose ~ Supta Virasana

Enjoy Yin Style Hero's Pose

Restorative style Virasana, as explored in the previous post, is a great place to start lengthening your quads. But at some point your body may be open enough to try Yin style Virasana, known as Saddle Pose. One of the beautiful things about Yin is that there is not a huge need for props like there is with Restorative. But still, there is some prep work involved.

Setting up for the pose:
For this version of Virasana, I like to start by laying on my back. Some folks are limber enough to sit on their shins with their bottoms on the floor and then lay themselves down backward but for most folks that is a bit much to start with.

Coming into the pose:
So, laying on your back, roll a bit to one side, bend your top leg's knee and pull that foot toward your bum. Try to roll back to the floor. This is Half Saddle or Half Reclining Hero's Pose.

As you linger here, you may find yourself wanting to pull your other leg in and open like so:

If these both seem crazy but you want a bit more stretch than the Restorative style Hero's Pose is giving you, then I recommend trying Supported Bridge Pose with a quad stretch:

This is nearly the same effect, as far as stretching the quads, but it gives you more space to tuck the foot towards the same side hip since the bum is off the floor. You can turn the foot under (toes point toward the same side shoulder) or you can draw the ankle toward you and keep the toes pointing away. Do one side at a time and try to maintain good alignment: shoulder, hip, knee in the same line. This video by Kira Ryder details the process.

While in the pose:
Keep breathing, keep observing the pose in your body, and allow the body to open at its own rate. Commit to the stillness but do allow yourself to adjust your body as you settle deeper in. Breath into any places where you habitually grip and try to soften. Stay as long as you are comfortable.

Coming out of the pose:
If you are in Supported Bridge Pose, lift your bottom, slide the block out from under you and come to rest on the floor. If you are already on the floor, roll to one side slightly and untuck one foot and then the other. If you were practicing 1/2 Hero's take the 2nd side. After the second side you can be done or you could try the full version of the pose. Take a few sacrum circles and then Little Bridge Pose to bring back stability.

This posture was super hard for me at first. I thought I had knee trouble but it turned out it was just tight quads. After a few months of practicing this posture regularly - starting with the Restorative style supported Hero's and eventually working to the Yin style Hero's - my knee discomfort has gone away.

Supported Reclining Hero's Pose ~ Supta Virasana

Enjoy Supported Reclining Hero's Pose

Hero's Pose can be a very tricky posture to come into for anyone with knee issues, tight quads or low back/SI joint problems. Luckily, with props, this posture can be made available to most people--comfortably--not just to "get through it."

Setting up for the pose:
Gather a number of different props: a few pillows/bolsters, a few blankets, and a couple of blocks. Test your ability to sit on your shins with your bum on the floor between your feet. If this does not happen for you in an upright, seated position, it is not going to happen in the reclining version either. You need support.

Set up a bolster or a thickly-rolled blanket behind you lengthwise. Place a block, bolster, or additional pillows under the end of the bolster where your head is going to lay to create a ramp set-up. Like so:

This bolster set-up is good for Reclining Hero's Pose or for Reclining Bound Angle.

Coming into the pose:
Sit in Dandasana (sit on your bum with legs straight) in front of your bolster ramp. Get very close to your props - let your back body touch the bolster. Bend one leg and tuck your foot by your outer hip. Carefully lower your body toward your bolster ramp, coming into Supported Reclining Half Hero's Pose.

If this feels ok and you want to go for full Supported Reclining Hero's Pose, come back to seated and tuck your other foot next to your other hip and repeat the careful laying down process.

If your knees are saying "NO WAY" then you need more propping. Give yourself something to sit on - like a folded blanket or a small bolster and make your bolster ramp higher. With these modifications, most folks should be able to do this pose. I've only ever had one student who absolutely could not do it.

While in the pose:
Keep breathing, keep observing the pose in your body, and allow the body to open at its own rate. Commit to the stillness but do allow yourself to adjust your props and your body as you settle deeper in. Notice if you are gripping the knees, quads, hips or back (or of course the usual places like the jaw, forehead or shoulders). Try to let these parts soften. Stay as long as you are comfortable.

Coming out of the pose:
To come up, support the torso with the hands on the floor, and either push yourself to a seated Hero's Pose or roll to one side slightly and untuck your feet, one at a time. If you were practicing 1/2 Hero's take the 2nd side. After the second side you can be done or you could try the full version of the pose.

This posture is great for creating length in the quads. There may be discomfort in the knees to start but by lengthening the quads this problem can go away - at least for me it did. However, if the knee discomfort is sharp, stabbing or causes you to hold your breath, I would recommend doing this pose only with supervision.

Happy Exploring!

Supported Reclining Bound Angle

Blanket-foot Bound Angle

I've detailed other versions of Bound Angle and Reclining Bound Angle before (here and here). But this version is one of my favorites. It's easy to do at home or at yoga class. All you need are two medium-thick or thick blankets (three if you want one more to cover up with).

Setting up for the pose:
Roll one of your blankets into a small bolster and place it behind you lengthwise. It should be long enough to support your whole torso and your head. The blanket roll should be right up against your sacrum and when you lay on it your head should not be hanging off the end.

Fold your second blanket into a hotdog fold (fold in half lengthwise) and lay it down at the end of your mat by your feet (perpendicular to your mat).

Coming into the pose:
Sit in front of your bolster-rolled blanket with bent knees and your feet on your hotdog folded blanket. Fold the "hotdog folded" blanket over your feet making a "foot sandwich." (Now your blanket is folded twice, lengthwise, with your feet inside).

Pull the ends of your foot blanket toward you, tucking the feet in snugly.

Lay down on your bolster-rolled blanket and get comfortable. Your behind should be on the floor but the rest of your back and your head should be on the blanket roll. Let your knees fall open to the sides, tucking the ends of your "foot sandwich" blanket under your knees and/or hips to support the bound angle opening.

While in the pose:
You can experiment with what feels the best to you. If your head is tipped way back or you feel unsupported in the neck, place a folded blanket under the head and neck - not so thick that your head tips forward. Your head should be level with the body or slightly tipped back.

If your inner thighs feel too stretched, wad up your support blanket a little more and give your knees more height.

Send your arms out to the sides, palms up to encourage the heart center to open. If you feel too much pulling across the chest or through the arms, put a folded towel or blanket under each lower arm, supporting all the way to the fingertips.

If any other place in your body feels uncomfortable or unsupported, experiment with more props until you feel at ease.

Keep breathing, keep observing the pose in your body, and allow the body to open at its own rate. Commit to the stillness but do allow yourself to adjust your props and your body as you settle deeper in.

Coming out of the pose:
To come out, you can either help the knees come back together or you can send your legs straight out to stretch. Either way, roll to one side to rest before coming back to seated. A nice follow-up pose is a Supported Side Reclining Twist.

Enjoy!

Restorative and Yin at the YMCA

I subbed or "guest taught" at the YMCA last night and had a lovely time. It was great to see so many of my former students (and meet new students too). The Y is finally done with their renovations and the new Mind-Body room (yoga room) is very nice. Quiet, meditative, and nice paint colors.

I subbed for Thomas's Yin class but of course my style of Yin is more like Yin-Therapeutic-Restorative so I'm sure it seemed like a very different class for folks who are not used to my teaching style.

I started everyone off in Legs-up-the-Wall,

added in a #4 hip stretch 

and then flowed into Hand-to-big-toe at the wall.

From there we scooted ourselves off the wall 

so we could take in Supported Bridge Pose with a quad stretch.

Some folks did 1/2 Hero's Pose (reclining) instead of Supported Bridge with quad stretch (same effect - just using a block or not).

We rested in Child's Pose but added in Yoga Mudra (hands clasped behind the back, roll onto the crown of the head and let hands reach towards the floor over the head (sorry no image for that one yet).

Our final active pose was a true Yin lunge - 

low, deep and long-held.

This image is from Camp Amnicon Winter Reflection Retreat 2010.

 I let everyone do their own thing for a few minutes and then we finished with final relaxation.

Being the non-traditional teacher that I am, I encouraged everyone to find their own final pose, whether it was Savasana, Reclining Bound Angle, laying on their belly, or whatever. 

It was lovely to see everyone at the Y. The class has really grown.

Supported Lumbar Stretch

I learned this lumbar stretch from my teacher Susi Hately Aldous during one of the Therapeutic Yoga Trainings I have taken from her. I'm a bit of a hyper-extender so I was surprised that this pose would be good for me. What it does is lengthen your lumbar vs. kink it - which is a typical move for me in any kind of backbending posture. Here's how it works:


Step 1. Get yourself a felted pad or a firm blanket or even a big towel (like a beach towel) and make a roll that is about a handful for you. Sit on the tail of the blanket if you have extra.

Step 2. Lay down over the roll, supporting yourself on your elbows to ease your body down.

Step 3. As you lay down, lift your seat up so you are in a tiny bridge pose. Adjust your roll so it is at your waist - not your sacrum). You know if it is in the right place if it is centered behind your bellybutton.

Step 4. Now start to lower your seat towards the floor, arching your spine over the roll. When you settle your seat your back should feel like "Ahhhh" not "Ow, ow, ow." You should not look over arched. Your belly is not raised by the roll under your back. If you are not comfortable, lift your seat (into little bridge again) and make your roll smaller until your back is happy. Conversely, if you feel nothing, you will need to lift your seat into little bridge and make your roll a little bigger.

Step 5. Lay here for 5-10 minutes or until you are feeling done.

Enjoy!

Open your heart

This gentle heart-center opener will help you get rid of that hunched feeling you get after sitting all day.

Setting up for the pose:
The only prop you need for this pose is a therapeutic spinal strip. If you don't have one of these, you can use a swim noodle, a tightly rolled thin mat, or a tightly rolled towel. You might also need a folded blanket for under your head.

Coming into the pose:
Sit in front of your therapeutic spinal strip (swim noodle/rolled mat/rolled towel) and then lay down on it at about the bottom of the shoulder blades. You can experiment with what feels the best to you. If your head is tipped way back or you feel unsupported in the neck, place a folded blanket under the head and neck - not so thick that your head tips forward. Your head should be level with the body or slightly tipped back.

While in the pose:
Send your arms out to the sides, palms up to encourage the heart center to open. Keep breathing, keep observing the pose in your body, and allow the body to open at its own rate. Commit to the stillness but do allow yourself to adjust your props and your body as you settle deeper in. I like to lay with my knees bent but some of my students prefer to have their legs straight. See what feels right in your body.

Coming out of the pose:
To come out, bend the knees, roll to one side, pull the spinal strip out from underneath you, and then lay back down on your back. (Or lift up the hips to bridge pose to pull the Spinal strip out from under you.) Take a few sacrum circles or a full body stretch. A nice follow-up pose is a Supported Reclining Twist.

Enjoy!

Supported 1/2 Wide-Angle Pose - Upavistha Konasana

Enjoy Supported 1/2 Wide-Angle Forward Fold

1/2 Wide-Angle Pose looks very similar in set up to Head-to-Knee pose (Janu Sirsasana) as shown in the Yoga Journal image on the right, but instead of turning the torso to fold out over the leg, the body folds directly forward, hinging from the hips, as seen below. 1/2 Wide-Angle is easier on the inner thighs than the full version and can be used as a pose in its own right or as a warm up for Wide-Angle Pose.

Setting up for the pose:
Gather a number of different props: a chair, or a couple of blocks, or a few pillows/bolster, also, either a blanket for sitting on or else a wedge.

Coming into the pose:
Sit in front of your chair, block or bolsters with your legs open wide (about 90 degrees). Support your low back by sitting on a wedge or a folded blanket. Fold one leg in to the body so the soul rests on the inner thigh of the other leg and heel is drawing towards the perineum. Toes of the straight leg draw back toward the body and knee cap points toward the ceiling. Reach out through your heel. Hinge forward at the hip crease, walking your hands out and resting your forehead on the block, bolster or chair. If you are using a chair or bolster pile you can place your arms on the chair’s seat, hinge forward at the hip crease and rest your head on your forearms, keeping length in your spine.



While in the pose:
Keep breathing, keep observing the pose in your body, and allow the body to open at its own rate. Commit to the stillness but do allow yourself to adjust your props and your body as you settle deeper in. Watch the sit bones. They will want to creep up and often your body tries to tip more towards the folded leg. Don't let these two things happen.


Coming out of the pose:
To come up, support the torso with the hands on the floor, inhale and hinge or roll back up from the hips, protecting the spine. Take the 2nd side. After the second side you can be done or you could try the full version. Another nice follow-up pose is Bound Angle or Reclining Bound Angle.

Enjoy!

Supported Reclining Twist

Enjoy Supported Reclining Twist

Coming into the pose:
Lay on your back with your knees bent. Have a support ready on each side of your body. Shift your hips to one side and let your knees fall to the other side. Snuggle a bolster under your back hip and bum to support staying in the twist and let the stacked knees rest on a second bolster as they fall towards the floor. Try to keep the shoulders on the floor, keep the heart center open by extending the arms away from the body, palms facing up, and let the head turn away from the knees. Stay as long as you are comfortable.

Changing sides:
Let the head come back to center. Remove the support from under the back hip. Engage the core slightly to support the spine and then bring the legs back to upright, helping the legs with the hands if needed. Settle into the second side the same way as the first and try to stay here an equal amount of time.

Exiting the pose:
Let the head come back to center and then keep turning towards the knees. Remove the props from under the knees, lay on your side for a few breaths, and then gently push yourself back to an easy seated position.

If this twist is not to your liking try Supported Side Reclining Twist ~ Salamba Bharadvajasana.

Supported Corpse Pose ~ Salamba Savasana

Enjoy Supported Savasana Pose

I always conclude my Restorative class with Supported Savasana. I encourage my students to go nuts and prop themselves in all the ways that would support their body's comfort. This picture only shows a bolster under the legs and an eye pillow but you can get really creative with supporting yourself.

Here's some ideas for increasing comfort and adding support (you don't have to do them all - but you could try for fun):

• A small roll under the low back for lumbar support
• A small roll under each wrist
• A small roll under the neck and/or a pillow under the head
• A small roll under the ankles
• Add a sandbag over the pelvis to encourage the hip flexors to let go
• Add a sandbag on each shoulder to encourage releasing tension
• Add a sandbag over the diaphragm to increase breath awareness 
• A blanket over the whole body to keep warm
  

I'm sure there are more tips and techniques out there but this is a great place to start. Stay in Supported Savasana for as long as you like, encourage the mind to focus on the breath: the feeling of the breath in the body, where the breath is in the body, where can't the breath get to in the body, the feeling of the breath entering and leaving the nostrils or the feeling of the breath bellowing the belly and the belly falling back into the body on each inhale and exhale. Let the mind settle into breath awareness as the body settles into stillness.

Enjoy!

Read more about Savasana here.

Supported Wide-Angle Fold ~ Upavistha Konasana

Enjoy Supported Wide-Angle Forward Fold

Wide leg forward fold can be done from a standing position or seated. Generally for my Restorative class we are seated and have multiple props to support this sometimes difficult opening.

Setting up for the pose:
Gather a number of different props: a chair, or a couple of blocks, or a few pillows/bolster, also, either a blanket for sitting on or else a wedge.


Coming into the pose:
Sit in front of a chair, block or bolsters with your legs open wide (about 90 degrees). Support your low back by sitting on a wedge or a folded blanket. Toes draw back toward the body and knee caps point toward the ceiling. Reach out through your heels. Hinge forward at the hip crease, walking your hands out and resting your forehead on the block, bolster or chair. If you are using a chair or bolster pile you can place your arms on the chair’s seat, hinge forward at the hip crease and rest your head on your forearms, keeping length in your spine.

While in the pose:
Keep breathing, keep observing the pose in your body, allow the body to open at its own rate. Commit to the stillness but do allow yourself to adjust your props and your body as you settle deeper in.

Coming out of the pose:
To come up, bring the hand to the floor to support the torso, inhale and hinge or roll back up from the hips, protecting the spine.

Enjoy!

Legs on a Chair

Enjoy Diaphragmatic Breathing with Legs on a Chair Pose

OK - Legs on a Chair sounds silly, I know. But it is actually quite delicious and easy to do. Plus you can do it at work, home, or on the road. All you need is yourself, the floor and a chair, couch, or some other raised surface.


Setting up without additional props:
Sit down in front of a chair or couch with the seat of the chair/couch towards you. Sit with one hip facing your prop. As you start to lay back, you must also swing your legs up and your body around so your bottom is towards the chair. When you are turned tail to the chair, settle your legs onto the chair's seat, making sure they are completely supported from the backs of the knees down to the feet.

Setting up with additional props:
Start the same as above but add a small lumbar support, an eye pillow and sandbag (or big bag of rice) to lay over your stomach and lower ribs.

Settling in:
Lay here as long as you are comfortable. Close your eyes, give your mind the job of watching your breath, and commit to the stillness.

Coming out of the pose:
Bring awareness back to the body, remove the eye pillow, remove the sandbag, draw the legs into the body and roll to one side. Linger here for a few breaths then slowly push up on your side.

This is a great short break at the office, you can practice it in a hotel room if you are travelling, or any other time you want.

Enjoy!

Restorative Sequence

At class or at home, this sequence will relax you.

Begin by sitting next to a wall, roll onto your back and swing your legs up the wall. Really let yourself settle in here. Become aware of your breath, let your mind settle down, let all tension melt away.

Legs up the Wall ~ Viparita Karani

If you would like to add a little more movement to Legs up the Wall you can add the #4 Hip Stretch. Make sure to stretch both hips.

Legs up the Wall w/ #4 Hip Stretch

Stay here about 5-10 minutes. For more information about Legs up the Wall Pose click here.

From Legs up the Wall pose, hug your knees in to your chest, roll over and transition to Supported Child's Pose. Get a bolster, pile of pillows or stack of blankets and lay down in Child's Pose, supporting your torso with the props.

Supported Child's Pose ~ Salamba Balasana

Stay here about 5-10 minutes making sure to take equal time turning your head in each direction. For more information about Supported Child's Pose click here.

After Child's Pose, move into a Supported Side Reclining Twist. For full support make sure that the bolster / blankets are right up against your thigh before you lay down. Height of your bolster is determined by length of torso. For example, a more petite person may only need 2 folded blankets, whereas a longer waisted person might need 3-4 folded blankets and possibly an extra one to raise their head.

Supported Side Reclining Twist ~ Salamba Bharadvajasana

Stay here about 5-10 minutes per side or for as long as it is comfortable for you. For more information about Supported Side Reclining Twist click here.

After Supported Side Reclining Twist, roll on to your back, lift your hips, slide a block under your sacrum and settle in to Supported Bridge Pose. If you want to use the belt to support your legs, put it on before putting the block under your sacrum.

Supported Bridge Pose ~ Salamba Setu Bandha Sarvangasana

Stay here about 5-10 minutes. To come out, lift the hips, slide the block out, roll down and hug the legs into the chest. For more information about Supported Bridge Pose click here.

From Supported Bridge, roll to one side and ease your way back to seated to prepare for Supported Bound Angle Pose. Sit on a wedge or folded blanket to lift the hips, extend the legs in front of you then bring the soles together, draw them in to the body and let the knees fall apart. Use your prop pile, a block, or a chair to rest your forehead on.

Supported Bound Angle Pose ~ Salamba Baddha Konasana

Stay here about 5-10 minutes, allowing the body to move deeper into the pose slowly. Move your props as your body opens. For more information about Supported Bound Angle Pose click here.

After Supported Forward Folding Bound Angle set your prop pile up behind you to take Reclining Bound Angle. You can use a belt to hold your legs into your body and it is also nice to have a pillow or block under each knee. Rest back on your prop pile, draw your feet in towards your body, let your knees fall open and settle in.

Reclining Bound Angle ~ Supta Baddha Konasana

Stay here 10 minutes or more, allowing the body to move deeper into the pose slowly. Move your props as your body opens. For more information about Supported Reclining Bound Angle Pose click here.

You can finish up your sequence with Supported Savasana. Lay on your back and use any props you need to be as comfortable as possible. Perhaps a pillow under the knees or under the head, maybe a blanket over your body, an eye pillow or a sandbag on the belly - anything that brings you into greater comfort. Rest here, keeping your mind focused on the breath. Stay as long as you want.

For more information on Restorative Yoga visit Do Restorative Yoga's website or blog. Namaste.

Reclining Twist with a Bolster ~ Salamba Bharadvajasana

Enjoy Supported Reclining Side Twist

Generally Bharadvajasana is done from a seated position, sometimes with a blanket supporting one hip as shown in this Yoga Journal image:


But for my Restorative Class I like to bring it down to the floor with even more support than a blanket under one hip.

Setting up:
If you are setting up in a classroom and have traditional props, you can fold 3 firm blankets into quarters and then into thirds and stack them on top of each other. On top of that, I like to lay a soft blanket down for more comfort on the face.


If you are at home, you can do the same set up or you can use any number of couch pillows, blankets, or even bed pillows. As long as your props are of a length equal to or greater than your torso, you are set.

Coming into the pose:
Sit on your shins on the floor with a bolster at your side (next to one thigh). The bolster should extend long-ways away from the body. Let your seat slide off of your legs towards your bolster / blankets so that you are seated with your knees bent and your feet are slightly away from your body, off to one side. Turn the torso so the belly is facing the bolster, place one hand on either side of the bolster, lengthen the spine, then start to lay the body down on the bolster for a side-reclining, supported twist. Head can rest facing either side. Arms can rest in a comfortable position.
For full support make sure that the bolster / blankets are right up against your thigh before you lay down. Height of your bolster is determined by length of torso. For example, a more petite person may only need 2 folded blankets, whereas a longer waisted person might need 3-4 folded blankets and possibly an extra one to raise their head.

Stay in this pose as long as it is comfortable for you. Try to take this pose on each side for about the same length of time.


Switching sides and/ or exiting the pose:
To come out or change sides, push the palms against the floor to gently raise the torso up off of the bolster, unwind slowly, and take a few breaths before switching sides or moving to a new pose. I like to swing my knees in front of me to come to the other side, but some of my students sit on their butt and swing their legs all the way around instead. Either way is fine.

To read one student's reaction to this pose click here.

Enjoy!