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!

Yin / Restorative class

Regarding class on 10-9-09

I've really been enjoying teaching "Restorative Flow" at Yoga North on Fridays. The class is sort of a melting pot of Yin Yoga and Restorative Yoga. We are practicing a number of Yin postures - which are very similar to Hatha postures except they are held much longer to allow a stretch of the connective tissue. But I am also combining Restorative's practice of using props to offer more support and gentler postures to those who need it.

The students who attend the class are diverse in their range of mobility. Some postures work for everyone and some don't. When a pose doesn't work for someone we figure out another pose with a similar stretch and similar benefits. For example, Plow/ Snail Pose is not accessible to everyone but most folks can sit in Seated Staff Pose, tuck their chin and roll down slightly. The stretch is similar - it's just that one is upside down and the other is right side up.

I had a few comments along the line of, "I can't believe how fast this class goes." I think most yoga classes go pretty quickly - after all, we are treating ourselves. But there is something about the deep relaxation that comes with Yin and Restorative that makes us feel like time doesn't exist. We go in, we stretch, release, relax and center ourselves, and time disappears.

It's lovely. Thank you all for attending. I'll look forward to our continued classes. Namaste.