Restorative Yoga with Minimal Props

This week has been free yoga week at Yoga North. People have been signing up for classes like crazy. I was scheduled to teach Restorative Yoga and I was wracking my brains trying to figure out how to 1) fit everybody in the room and 2) get everyone comfortable with the amount of props available (which normally is enough for 12-14 people to be very supported). I've used the "stations" method in the past but always with a max of 20 peeps. I figured I could do it again this time but I knew I needed to set up for more than 20 people. I finally devised a plan where I would set up only 3 stations but I would be able to get 5 poses in because 2 of the stations would split their time between 2 poses. Here's a diagram of my set up:

Click on the pic for a larger image.

I know the room looks crowded but I wanted to be able to fit everyone in, and actually, it all worked out fine. Here's the system: After completing a pose/station, Row 1 would crawl back to Row 2, Row 2 would crawl back to Row 3, and Row 3 is the only row where the peeps have to get up to move, making their way up to Row 1.

I am pleased to have thought of this hybrid style class, combining the prop efficiency of Restorative Stations with the more comfortable method of staying on your own mat. This layout allowed my students to experience multiple Restorative postures with minimal moving around the room.

Here's a few pictures of the actual set up:

Here's the pose order:
Row 1 was Laying on the Therapeutic Spinal Strip and Supported Bridge Pose.
Row 2 was Side Seated Reclining Twist and Supported Child's Pose.
Row 3 was Legs on a Chair Pose.

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.

Restorative Stations coming up Thursday

So, as I mentioned before, Yoga North got rid of their cushy carpet over the winter holidays. I really loved that carpet for restorative class. I basically used it as one, huge, whole-class prop. When the carpet existed I didn't need to use any mats and all the people were totally comfortable. But, things change and we have to change with them. (Do I sound bitter? I'm trying to let it go. I really am. I am almost over it.)

After the carpet left, Yoga North bought a bunch more props - bolsters, blankets, etc. which has been super great! I have taught Restorative Stations twice since the changeover and it went ok but people had a hard time moving from station to station. The floor is too hard for most folks to crawl on so most people ended up getting up and walking to their next spot. This usually meant walking and chatting with your neighbor which can be disruptive to calming energy.

So I've been thinking about some new layouts for Restorative Stations. I remembered what Satyam said about his "wave" style restorative so I thought I could try a variation on that. He had to have people pass their props to the next row because everyone brings their own mat. But I can set up the mats in advance and also set up the stations (like I normally do) but this time I'll try a different flow pattern that will be easier.

Here's what I used to do. This is an example of flowing around the room. Click on the image to see larger.

I talk about this quite a bit in this post: Leading a Restorative Class: Part Three.

Here's a couple of my new ideas:

First: Keep on doing 5 stations but re-work the flow pattern as seen below - click on the image to see enlarged.

Second: Reduce the number of poses to 4 and hold each pose longer - click on the image to see enlarged.

I'll probably try the first option this time and the second option next time and see what works best and what everyone likes.

At any rate....

Join me for Restorative Stations on Thursday - St. Pattie's Day

Class is held 1 x monthly.
Scheduled Dates: Mar 17, Apr 21, May 19
Time: 7–8:15pm - please pre-register with Yoga North
Cost: Drop-in rate/ punchcard*

*Please pre-register. This class requires tons of set-up and I need to know how many people will be attending. Sign up online or call the Yoga North office at 218-722-9642.

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.

Restorative Class with Limited Props

How can I teach a Restorative Class if I don't have many props?

Sara's Note: I received this question on the Yoga Journal blog and thought I'd re-post my answer here.

I have done a Restorative class with almost no props. In addition to Yoga North, I teach at the YMCA and we only have mats, blocks and belts. The room is carpeted and I do have access to chairs which is very helpful.
To run the class I set up 2 rows of 5 mats (= 5 stations to accommodate 10 people) but you could easily do more rows.
1st station was Legs up the Wall pose (don't need props there).
For the 2nd station I used a rolled up mat for a heart center opener (in lieu of a foam strip).
3rd station was something forward like wide angle or bound angle or child's pose - I can't remember but for the 1st two choices if you have a chair for folks to rest their arms or foreheads on it can be restorative (see link here). If you don't have a chair you can use a block or a couple of blocks. In one teacher training I was doing, a student came up with the idea to use 2 blocks end to end to support her forehead in seated Wide Angle Fold. Child's with a block under the forehead can be nice - just can't stay as long as if you had all the pillows to support the body's weight.
4th station was reclining bound angle. I had my students lay all the way to the floor since we didn't have any bolsters or pillows, but offered them 2 blocks - one for under each bent leg - and a belt to keep the legs snug to the body.
5th station - I think I did supported little bridge (to see the picture, scroll down to the bottom of the page if you follow this link). All you need is a block - a belt is nice but optional. Or maybe I did a twist like the one I described in Sequencing a Restorative Class. That would have been a better choice since I like to include a twist in the class plan.
After everyone has done all the station I have everybody come into Savasana.
Question Part 2:
While they are in poses, do you just play music, or do you also verbally guide them through a relaxation? Just curious how that would go.
As far as music - yes I play music and I talk a little bit. I do not do any of the poses - except at the beginning when I demonstrate how to get into and out of the poses and what to do with the props.
Each time we enter into a pose I remind folks to reconnect with their breath, settle into their body, release tension, soften their brow, and give their mind the job of watching the breath.
When it is time to come out of the pose I say, "On the next inhale bring awareness back to the body, allow gentle movement in the fingers and toes, and start to think about how to gently exit the pose." or something like that. Once everyone is back to seated I direct them on to the next station.
I'm so glad you are interested in Restorative. I have found that most people totally love it once they have done a class. It is such a treat and also necessary for us all to reduce stress.
If you don't feel like you can do a whole class of Restorative you can always incorporate a couple of these postures at the end of class.
Hope this helps. Namaste ~ Sara

Sequencing Restorative Yoga Class

How should I sequence my Restorative Yoga class?

To create a balanced Restorative class I include a variety of postures: forward folds, twists, heart center openers, elevated legs, back body stretches, etc. One pose I include every time is Supported Reclining Bound Angle (Supta Baddha Konasana) because it is everyone's favorite, but I mix up the other poses depending on what I offered in past classes.

Once you get your class flow plan figured out you can decide what poses to string together. For example, you wouldn't want to have 3 poses in a row where you do a heart center opener or back bend sequence. Since your students will be laying for an extended time in one posture it is better for the next posture to focus on a different opener.

I offer 5 stations which I set up before class starts. Each person picks a place to start, I time the postures and after 8 minutes or so, I invite the students to come out of the pose and crawl on to the next station. Here's the pose sequence I offered yesterday:

• Wide Angle Forward Fold (legs are spread wide and then the torso is angled forward over the legs): students could choose to do this from seated or standing and could use a chair for support or zafu's, blankets and a wedge.
• Zed Fold Heart Center Opener (fold up a firm blanket into an accordion fold, making sure that it is long enough to support the torso from seat to head, sit on one end of the folded blanket and then lay down) : students can keep knees bent using a bolster if needed, a pillow might be needed for the head.
• Reclining Twist (one leg bent and one leg straight): lay on your back and draw one knee up to the torso, let the bent leg fold over the body so the legs and pelvis twist to one side, tuck a support pillow against your back and another one under your bent knee if it doesn't reach the ground in the twist (most folks need this knee support pillow).
• Reclining Bound Angle (create a supportive pillow pile / bolster behind you and something to support the legs (I usually have a block on either side) when the knees open): sit with your sacrum up against the bolster and then lay back on it, soles of the feet touch each other and knees fall open to the side, use a belt wrapped around the waist and the feet to keep the feet from sliding away from the body.
• Legs on a Chair (make sure the chair you have is not too high or too low to support your legs - the chair should support the whole lower leg - from backs of knees to feet): include a small lumbar support, sandbag to lay over the diaphragm and maybe a pillow for the head.
• Savasana (this pose is not in the 5 station rotation - everyone gets to do this pose at the same time at the end of class): after the first 5 poses are done let folks use any and all props available to make this final resting position as comfortable and as supported as possible. Stay as long as you want.

So you can see that although I did have a number of poses which required laying on the back, they all focused on a different part of the body and did not keep pressure on one particular area for too long. If you are not sure what poses to sequence just try them out in your own body and see what feels good. If you are doing this practice at home try to have lots of different props close by so each pose can be supported as much as possible for maximum comfort.

Leading a Restorative Class - Part 3

Restorative Class Flow Plan

Develop a good flow plan and stick with it

For my Restorative class I set up 5 stations. I set a flow pattern and stick with it each class. One time I changed my order and then I couldn't remember where to direct people to go. And my regulars were confused too. In this plan:

• Station 1 ~ Supported Child’s, Puppy, or Bound Angle Forward Fold (depends on a persons knees). Set-up: 2 Zafus with 1-2 folded blankets on top.


• Station 2 ~ Supported Bridge Pose. Set-up: Mats, one block, belt optional.


• Station 3 ~ Supported Side-Reclining Twist. Set-up: Long Bolsters with a blanket on top or 2-3 blankets folded slightly lengthwise.


• Station 4 ~ Supported Reclining Bound Angle. Set-up: Bolster propped up on a Zafu or rolled blanket, 1 folded blanket placed at the top half of the bolster, 2 blocks per station to support the legs, 1 belt, might need additional blocks or blankets to support the arms.


• Station 5 ~ Legs-up-the-wall Pose with hip stretch option. Set up: Mats and a small pillow or folded blanket for the head.

Each person will get to experience each pose. As I stated in Leading a Class - part 1, I time each posture and direct the students on when to switch sides and when to come out.

Before class starts I demonstrate each pose: how to get in, how to make adjustments for maximum comfort, what pose to take if the one offered is not available to you, and how to get out again.

Emphasize comfort again. It can't be stressed too much: Restorative Yoga should feel like heaven. Folks don't always want to ask for help so watch for signs of discomfort: scrunched foreheads, fidgeting, general tenseness, etc. and offer additional props as needed.

Leading a Restorative Class - Part 2

Offer a General Introduction to Restorative

Let students know:

• Restorative should not hurt
• Ask for help if you have discomfort
• Use props to promote maximum ease
• Expect that there might be emotional responses
• Best clothing to wear – warm, cozy and stretchy
• Contraindications
• Degenerative bone disease: any pose that puts pressure on the spine
• Pregnancy: modify poses after 3 months
• No inversions: hiatal hernia, retinal problems, glaucoma, migraines, heart problems, neck problem, infection in the head, menstruation

Centering and Warm ups:
I lead a centering breath and then a few warm-ups like neck rolls, Sufi rolls, standing forward fold, etc – about 5-10 minutes before starting. It is important to let people move before they lay still – works out the jitters. Then I demonstrate the poses before we start.
Lesson plan coming up in Part 3.

Leading a Restorative Class - Part 1

Getting ready
Picking your Poses, Setting up Your Stations, and Figuring out Your Timing Before Class Starts

• I like to offer 5 stations of 4 spots each (can accommodate 20 in class). That means I have to pick 5 poses before class and develop a class flow plan/map. For example, I don't want to offer 3 heart center openers in a row. I want the class to be balanced.
• I include a variety of postures: forward folds, twists, heart center openers, elevated legs, etc. There are definitely a few favorite poses which I include almost every time, but I also try to include something new.
• Setting up all the stations can take 30-60 minutes depending on what poses you pick. The more props you need, the more time it will take to set up and break down.
• Display examples of postures with instructions for people to look at before class. I have made an 8½ X 11 flier for each pose with a picture of the pose and text describing how to get into it and how to get out of it. I post it at the station for people to view before class.
• Each pose is held around 6-8 minutes with 1-2 minutes allocated on each end of the pose for students to transfer to another station and get themselves set up. I encourage people to crawl from station to station (the stations are very close together) instead of standing up between poses. Folks think crawling is funny so it brings some lightness to the class.
• Remember that you will have to let people know the ½ way time-point for twists and other poses where each side of the body needs to experience the pose (even if it is just a reminder to turn the head).

Read more on leading a class by clicking here.