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Restorative Yoga Sequence

  1. Supported Reclining Easy Pose
    Centering with breath awareness
    5-10 minutes

  2. Supported Childs Pose with Twist
    5 minutes Childs Pose, 5 minutes Twist each side

  3. Reclining Cobbler
    10 minutes

  4. Supported Bridge
    10 minutes

  5. Reclining Hero
    5 minutes

  6. Wide-Leg Seated Forward Bend
    5 minutes

  7. Legs up the Wall
    10-15 minutes

  8. Supported Mountain Brook (Fish)
    10 minutes

  9. Hamstring Stretch with Strap
    10 minutes

  10. Supported Savasana
    15 minutes

Iyengar’s Restorative Practice

Supported Reclining Easy Pose

Centering with breath awareness 5-10 minutes Set Up: Rectangular blanket supporting length of spine. Legs in easy cross-leg. Purpose Of The Pose: Relieves tension between shoulder blades, beneficial for kidneys. Helps those with lung congestion by reducing tendency to cough. Sensory Guidance: Swallow to relax throat & jaw. Allow cheeks to drop into the hollow. …

Supported Childs Pose with Twist

5 minutes Childs Pose, 5 minutes Twist each side Set Up for Childs Pose: Begin kneeling knees wider than hip width apart & blankets stacked in front of you lengthwise – point toes straight back. Slide blankets between thighs, snug against lower belly. Sit back on heels. Torso should be completely supported by blankets & …

Reclining Cobbler

10 minutes Set Up: Rectangular blanket supporting length of spine, additional blanket under head. Either rolled blanket over feet & tucked under legs or strap binding feet together. Purpose Of The Pose: This is one of the most important poses in the restorative series. Opens chest, abdominals, pelvis; allows for deep opening with safety & …

Supported Bridge

10 minutes Set Up: 2 rectangular blankets to support hips to bottom of shoulderblades, block under heels. Purpose Of The Pose: Increases the flexibility of the back. Reduces fatigue by draining fluid from the legs. Very helpful for tension headaches or mental agitation. Sensory Guidance: Move the breath deeply into the lungs, feel lateral movement …

Reclining Hero

5 minutes Set Up: Stack & stagger the blankets lengthwise. Come to kneeling position with the blankets behind you, the first blanket should be either under your hips or under your sacrum, depending on your comfort level. Slowly lie back on the remainder of your blankets. If you feel pressure on the front of your …

Wide-Leg Seated Forward Bend

5 minutes Set Up: Sit on the edge of a blanket with the legs extended forward at open angle. Place block between legs to support head. Use folded blankets on tops of thighs to support torso. Optionally can use chair to support head and arms. Purpose Of The Pose: Opens outer legs, stretches hamstrings and …

Legs up the Wall

10-15 minutes Set Up: Start in legs up wall, no props other than mat. Press feet into wall and slide rectangular blanket under sacrum. Place additional thin blanket under head. Optional, bind thighs with strap. Purpose Of The Pose: This pose is called the Great Rejuvenator Reduces swelling & fatique legs. Enhances health of circulatory …

Supported Mountain Brook (Fish)

10 minutes Set Up: Rolled blanket under shoulderblades. Additional support under head if needed. Rolled blanket under knees. Legs relaxed open. Purpose Of The Pose: Opens throat, heart & belly; Counteracts slumping, improves digestion reduces fatigue. Can lift your mood if you’re feeling down. Sensory Guidance: Body is gently draped in wave like pattern, like …

Hamstring Stretch with Strap

10 minutes Set Up: Flat on back with block along right side. Wrap strap around arch of right foot, extend right leg overhead. Hold for 3 minutes, then extend leg out to side resting right leg on block. Hold for 3 minutes. Bring leg back overhead, release strap and bend knee. Knee-down twist to left, …

Supported Savasana

15 minutes Set Up: Blanket rolled under knees. Gentle neck support with partially rolled or folded blanket. Weight thighs with folded blanket. Cover up for warmth. Purpose Of The Pose: Crystallizes the poses of the practice Sensory Guidance: Be at complete surrender to the moment allowing the front body to sink into the back body …

Iyengar’s Restorative Practice

Prasarita Padatonasana – 10 minutes, with crown of head on block Uttanasana – 10 minutes, with head on block Down Dog – 5 minutes, with head on block & strap around forearms Headstand – 10 minutes (or up to 25 minutes) Supta Virasana – 5 minutes Dwi Pada Viparita Dandasana – 5 minutes (use either …