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.

Wrap up for Restorative Stations

Last night (Thursday, April 21st) was my regularly scheduled, one-time-monthly, Restorative Stations class. I've been experimenting with different class flow plans for a few months now. See this post for reference. This month I tried the "4 station" plan (click image to see larger):

Row 1 was Reclining Bound Angle
Row 2 was Supported Bridge Pose
Row 3 was Side Seated Reclining Twist and
Row 4 was Legs-up-the-Wall Pose

The pose times increased to about 12.5 minutes per pose, including transitions. When I have 5 stations I allot 10 minutes per pose, including transitions (for a 75 minute class).  This means that last night poses were held about 10.5 minutes compared the the usual 8 minutes.

Most folks seemed fine with staying longer and one student told me after class that she really liked the longer time spent per pose. But I also observed a few students during class who seemed a bit distressed in the pose (squirmy, coming out of the pose early, scrunched foreheads, etc.). I encourage people to never "get through" a pose. I want them to come out early and head to Savasana if they are feeling discomfort. So I was glad to see that folks were heeding that advice, but it made me wonder if the pose times were too long for some people.

Well, I think I will keep experimenting and hopefully I will get some feedback from my students on what they like and don't like, and we will keep refining the class.

Report on New Restorative Stations Class Flow Plan

The new class flow pattern worked quite well on Thursday. I think it was easier for my students to move from one station to the next when all they had to do was roll over. I used this flow plan (click image to enlarge):

But I had slightly different stations.
Row 1 was Supported Reclining Bound Angle,
Row 2 was Supported Side Reclining Twist,
Row 3 was Laying on the Therapeutic Spinal Strip,
Row 4 was Supported Forward Fold of your choice (i.e. Supported Child's, Wide Angle, Bound Angle, etc.) and
Row 5 was Legs on a Chair.
Click any of these links for more details on the pose.

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.

Linda's Restorative Circuit Method

The following article is by guest blogger, Linda Frank from Yoga Guam. She is a Registered Yoga Teacher with Yoga Alliance, a member of the International Association of Yoga Therapists and of the Himalayan Institute Teachers Association. She currently holds a 500 hour level Integrative Yoga Therapy Certificate. Linda has a strong interest in Restorative and Therapeutic yoga and contacted me through this website to talk about restorative. She wanted to try a "Restorative Stations" class but didn't have lots of props. I invited her to write about her class and share it here.

She writes:

I was recruited to Guam as a VISTA volunteer in 1974 to serve as a Speech Therapist. I went local hire for the Special Education Department for the Government of Guam in 1976 and retired in 1999.

I began meditating and have been studying Yoga since 1975. Once I retired, I was certified in Yoga and have been teaching since then. I have also taken other Yoga certification trainings and workshops on an annual basis.

I went to a Yoga intensive workshop that Donna Farhi offered in 2005. That was the first time I would spend the majority of a Yoga class in restorative poses. It was also my introduction to Yoga Nidras, in which I inevitably fell sound asleep and would ‘snort’ myself and others to an awakened state.

I felt so rejuvenated and alive after those 3 days and knew I wanted to explore these ‘novel’ methods more. Soon after, I was inspired to take trainings in the field of Yoga Therapy. I now hold a 500 hour Integrative Yoga Therapy Certificate.

I absolutely LOVE Restorative Yoga. I personally find I do it more when I am not feeling well on a physical, emotional and/or spiritual level. It evidently is also a powerful tool to use with my students.

I was about to plan for a restorative class this past week and always felt there was a missing element to how I facilitated previous sessions. The students would be given as many props as I had available and I would demonstrate each pose first before they fixed up their props for the next pose. There was a degree of chatter amongst the students and extraneous movement during our transitions which didn’t make for a calm and organic flow to the sessions.

The books and DVD’s I had in my library were helpful to the degree of showing various restorative poses, but I knew something was missing. I then decided to Google Restorative Yoga and voila, Sara Duke’s website appeared and when reviewing it I knew that I found the missing link.

I also emailed Sara, who was receptive and generous with her valuable input and tips for planning my class.

I adopted her idea of the circuit restorative class. There were 8 students and 5 stations. There could be a max of 2 students per station. I had a sufficient number of props, but more would have been ideal. I had bolsters, blocks (cushy and hard), eye bags and one 10 lb. sandbag. I time-shared the sandbag on the low back for those in Supported Child Pose and on the feet for students who had their legs up the wall. One student reported that she got an adjustment from using the sandbag on her feet.

I heeded to Sara’s caution to plan which way I would want the rotation to go and then to stick with it to alleviate confusion on the teacher and students parts.

At the beginning of the session I explained the circuit course and demonstrated the poses and their variations for each one. There were photos and/or diagrams of the positions placed at each station.

I emphasized the importance of focusing on their natural breath, and moving quietly and slowly into and out of their poses. I also asked them to remain silent for the duration of their pose, unless they needed adjustments from me.

We then sat in a circle to get quiet within and centered. They were led through breath awareness, seated stretches, and set their intentions and/or affirmations for the session before beginning their practice.

They chose their first station and stayed in their pose for about 8 minutes. To indicate when their time was over, I used my singing bowl. They would then roll onto their sides and pause for a minute, I’d ring the bowl to indicate it was time to crawl or ‘butt walk’ their way to their next spot.

The class was small enough that I could help set up and/or readjust their positions. Sara had mentioned that some don’t want to say they’re not comfortable but their body language says differently. I offered to help one student get more comfortable, and she said she was a-ok, although I noticed she was still fidgeting in her pose. After the class she admitted that although a particular pose didn’t work for her, she still enjoyed the session. I noted the students who had target positions that didn’t work for them so next time I will have more alternatives for them.

While they were in Savasana I did a 15 minute Yoga Nidra narration.

It made a world of difference using this method, far more organized and fluid. I therefore will give two + thumbs up for the Restorative Circuit Method and to Sara for her generous, sharing nature and support.

CD’s used during session:

Shamanic Dream (Anugama)
Bija (Soothing Music and Mantras For Yoga and Meditation)
Liquid Mind (Balance)

Linda also shared what one of her students had to say. She writes:

Below is a letter one of my student’s emailed me regarding the session. (She has had a series of accidents during the last 5 years, resulting in shattering both heels, breaking her ankle, wrist and suffers from whiplash. She previously enjoyed long-distance cycling and was a Hot Yoga enthusiast. She recently began participating in my Gentle Yoga Classes.)

Throughout the rest of my day after class I felt flowing sensations at times throughout pressure points of my body. It was endorphins. I am sure it was felt by everyone in that class. It was a real gift, I had never experienced that in that way ever before.

Sara's note: Thank you Linda for sharing your story of teaching Restorative Yoga. I wish I could have been there for the class - especially for the Yoga Nidra narrative. I look forward to hearing about your future classes.

Also, I want to give credit to my teacher, Ann Maxwell, who introduced the Restorative Stations idea to me during my teacher training. 

Do Restorative Yoga: Not Love at First Sight

The following article is by guest blogger, Satyam from Renaissance Yoga. Satyam is a Registered Yoga Teacher (E-RYT 500) with Yoga Alliance of North America and is also the founding director and lead instructor of Renaissance Yoga. During the 1990's, Satyam pursued and completed his yoga teacher training in India. His initial interest in meditation grew over the days, months, and years into a holistic lifestyle based on the principles and tenets of yoga. In total Satyam has been practicing yoga and meditation on a daily basis for 19 years and has been teaching yoga for 14 years, including the last 5 years in Anne Arundel & Calvert Counties (Maryland). In addition to his background in yoga, Satyam holds an undergraduate degree (B.A.) in philosophy as well as a professional degree (M.S. Ed.) in Educational Leadership & Community Education.

He writes:

It definitely was not love at first sight, and I am not even sure it was like at first sight. Mostly it was what is this at first sight.

Such is what I thought when I first encountered the phrase & profile DoRestorativeYoga on the YJ Community Blogsite.

Then last summer (2009) something clicked and I began to make more direct inquiries. How to lead a restorative yoga class? What is needed to begin? The encouraging answers came back in a warm and friendly tone, complete with pictures, descriptions and suggestions.

I "promised" to run a workshop by summer's end. It never happened.

In late fall (2009) I wrote Sara (Dorestorativeyoga): By now you probably think I am a Donothingyogi, as I never got the program off the ground. She assured me that she was not at all thinking of me like that and told me when I was ready she'd gladly help.

Time passed...

I still wasn't ready, not at all, but I had just completed purchasing dollars and dollars worth of top-of-the-line bolsters at a discounted wholesale rate, along with dozens of eye pillows.

On Dec 19, 2009, I "announced to the world" (i.e. my little corner of the universe) that Renaissance Yoga would be conducting our first-ever Restorative Yoga Workshop on January 31, 2010. The date gave me both enough time to prepare yet also held me to a "must deliver" deadline.

I then told Sara the good news and mentioned I would be in touch after I studied up a bit. I reviewed her blog, began doing restorative poses with some of my private students, and practiced with small groups as well. Lots and lots of practice working with all kinds of people, experimenting as much as possible.

About two weeks before the program I told Sara that the next step was to speak via phone, if she was so willing. I explained that I had gained what I thought was sufficient theoretical and practical knowledge to be able to benefit from a conference call. Sara said that despite her busy schedule, she could always make time to talk about restorative yoga. The call was scheduled.

I continued to put the time in and was feeling confident. I had projected that I could handle as many as 24 students, given the array of props I had. The registration numbers began to rise from 6 to 12 and then to 16.

The day of our call came and Sara gave me lots of great ideas and pointers, including adding a standing wide angle bend (leaning on a chair) before doing the same from a sitting position. She was a real wealth of knowledge on the phone - lots of great tips, techniques & thoughts that she was willing to share.

By this point, with Sara's guidance, I had "settled" on my poses, of which there would be 5: (1) Supported Bridge Pose with block and strap, (2) Supported Reclining Twist with bolster, (3) Reclining Bound Angle with bolsters, block and strap, (4) Wide Angle Bend on Chair, standing and seated, (5) Legs up on a chair.

In addition there would be a seated breathing, short warm-up, demos, followed by the poses themselves, and a long shavasana and a story. All in 1.5 hrs.

In the nine day runway into the workshop, I was feeling great and emailing Sara regularly about increased enrollment: 19, 21, 23, 24. Wow! Had to shut down registration 48hrs before the start of the workshop. Full.

Here I should say that I had planned to have everyone rotate through stations in groups of 5, doing one pose and then moving to the next station. That was Sara's normal way.

As I contemplated my situation, about 30hrs beforehand I decided it would not work for me to do that. I had told students to bring everything but the kitchen sink (blankets, towels, bags of beans and rice, pillows and more), so how would they be able to move everything from place to place. Instead I decided that I would set my 25 people up in a grid, i.e. 5 rows of 5. The students would remain in their place. Each row would do the same pose and then there would be a "wave effect". Row 4 would do the pose Row 5 was doing. Row 3 would do the pose Row 4 was doing and so on. I decided that would be the best way to manage the size of my group. No one would move, only certain props would get passed forward to accommodate the new pose. Easy right?

The day of the program I stuffed all my bolsters - 12 oversized bolsters - into my tiny car along with so many other yoga items I normally travel with. It had snowed and my car was nose forward into my driveway. The only way out was reverse. When I checked my rear view mirror I realized I could not see a thing. I went anyway. Almost all the way out - then too far to one side on the curve of the driveway and... stuck. Already I was not as early as I wanted to be and now I was immobile and no one was at home to help. What a way to begin!

With a few bursts of gas, plenty of nerves on the fray, and a bit of luck I got out. Phew!

I got to my hall, unpacked my loads of gear. And within no time, my students began arriving - all people I knew well. Within a short time everyone was set-up in the our 5 x 5 formation. Between the 25 people and all their belongings, the hall was full. The program began with breathing, warm-ups, and I demoed all the poses for everyone. Then I said, now we will begin a 5-phase sequence where they would experience each pose for 8 minutes or so.

Suddenly I was starting to think I had too many students on hand for my first ever restorative workshop. In standard yoga classes I regularly have 25+ and I have comfortably led classes for 60, 80 and even 115 participants without any helpers - and the classes always went fine. This however seemed different.

In a little longer time than I was expecting, everyone got into their first pose and I was scurrying around helping out wherever I could. Now the pose was almost over; I had about 1 minute to catch my breath before the first big switchover of the wave effect. I was a little nervous. If I had known better I would have been A LOT nervous.

I quietly told everyone it was time to pass the props forward to the next row and enter the next pose. Nothing in my 20yrs of meditation experience could have prepared me for what was about to happen.The place turned into a total fish market with everyone passing all kinds of props - chairs, bolsters, blocks & more - in every which direction and the whole room asking one another which pose they were supposed to do and how to get into it. My dear students were being so eager and so proactive - trying to do this program properly. Yet without ever having done it before and without a teacher close by to guide them through it one-by-one, it was not an easy task. Loose ends were everywhere!!

Normally when I lead classes they are tightly-knit, flowing experiences yet this restorative workshop was turning into a free-for-all, or so I thought. Somehow we got into the next pose, but the timing was now out the window, or nearly so. Once in that second pose I tried to remind everyone about maonbrta (vow of silence) and I wondered what would happen at the next transition. Little by little each one became a little smoother - or perhaps that is the way I wish to recall it. No matter what I say, suffice to say here that I was in over my head...

At one point however, about three-quarters of the way through the program, I looked out over the sea of people and belongings that filled the hall, and everyone was perfectly in place and the room was stone silent. It was the first time I felt at ease all afternoon. It was then I realized, the great magnitude and potential of this type of program. Then and there I began making thousands of mental notes of how to make it better next time.

That restorative workshop came to a close, and my faithful students filled out evals and rated the event high to the sky (lots of top scores, but I knew better). I went home, reflected on the day and blogged about it the next morning. Immediately my students graciously chimed in and commented about how great it was. Meanwhile, I was strategizing like an army colonel on how to make it better. I could not wait to get a second crack at it.

Well I got my wish - my next Restorative Workshop is scheduled for Apr 11, 2010. I hope to get another full house, but this time I'll be ready for it. I will again employ the wave technique (i.e keeping people in their spots and passing props forward) but am bringing on 5 facilitators, one per row. Each facilitator will work with the same five students all afternoon to ensure smooth and easy transitions and proper alignment in the poses. I will then be free to direct and orchestrate on the macro level, and give individual support when and where necessary. That is the main change for the next time. And yes I have dozens & dozens of other little points noted.

Some days after that first program, I called Sara to "debrief" what had transpired. I think I did all the talking as I had a lot on my mind and Sara was a great listener and gave me wonderful guidance, support and empathy. I was still "recovering" from my experience.

So that is the story of my first restorative yoga workshop - overall a great learning and teaching experience. With this first one under my belt, I feel very inspired for the next one. Certainly I will report back about it!!

Not only do I do-restorative-yoga, but I adore it...            Satyam

Sara's note: Thank you Satyam for this funny and helpful account of teaching Restorative Yoga to a large group for the first time. I love that you worked out your own system (The Wave) for making each pose possible for each person. I look forward to hearing about your future workshops. Namaskar.

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 Class - Part 4

Setting up for Reclining Bound Angle

The more props the better

Like I said in some of my previous Leading a Class segments, I set up my open/public classes for 20 people: 5 stations of 4 set-ups each.

To set up for Supta Baddha Konasana the more props you have the better. This is one of the more prop-heavy poses in restorative yoga. It is also one of the most luxurious. It seems that in my open classes it is also just about everyone's favorite so I include it every time.

My set up has varied as different props became available at the studio. At first I was using 2 Zafu's end to end, then placing folded blankets on top of that, then adding a pillow for extra head and neck support.

Now we have a few long bolsters plus some foam physical therapy rollers. Now I use the foam rollers as my base, set up the bolsters across the rollers (up against a wall), then add a folded blanket on top of that. I use a block for each knee and set up a belt at the front of the station (as seen above in the image).

When I practice at home I use anything available: bed pillows, couch cushions, random blankets, etc. As long as you are completely supported it doesn't really matter if you use "sanctioned" yoga props. I'd use anything you have at hand. Stay as long as you want and enjoy!

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.