Restorative Sequence (with audio instructions)
This restorative sequence focuses on supported forward bends. This sequence is a wonderful option for women on their cycle with the exception of Viparita Karani (legs up the wall pose) which should be omitted in that instance. This practice is also wonderful for calming a restless or anxious mind as forward bends stimulate the parasympathetic nervous system. You can stay in each pose 3-5min or more even up to 5-10minutes if you like. You do not have to do all of the postures.
At least one practice each week should be given to a more supported resting practice.
However, I often start my practice with a resting pose if I am coming to my practice time fatigued. Restoratives in this way can be used throughout the week to help you transition from work or family time to practice time. Supta Baddha Konasana (reclined bound angle pose) and Supta Virasana (reclined hero’s pose) are wonderful to rest the body if/when fatigued. Viparita Karani is also wonderful to rejuvenate a tired body and
mind. I have fallen asleep in that pose on more than one occasion only to wake up and have ample energy for a strong practice.
Guruji writes in Light on Life, ‘If we have cleanliness and serenity inside, we can harmonize with the immediate environment. We’re in balance and clean, so changes, disturbances, and events in our daily life do not throw us off balance. We can adapt to them. We’re sensitive to them, we’re flexible, we survive without trauma. . . you adapt.’
Enjoy in the gift of practice. What you create within you can then share with others.
What you’ll need: 3 bricks, a belt, 3 blankets, 2 bolsters (if you don’t have all of these, you can easily improvise with towels, blankets, and books), not shown, but you may need a chair or support for the seated forward bends.
Supta Baddha Konasana (reclined bound angle pose)
*Alternative: if the curve in the back is too strong and causes discomfort, turn the bolster vertically and support the whole spine as in the photo below:
Supta Virasana (reclined hero pose) you can take additional height as needed, using more support under the buttock and a blanket behind the backs of the knees, reclining back onto a chair or the edge or your sofa.
*Alternative: If Supta Virasana pains the knees and you can’t adjust out of the discomfort, choose an alternative leg position such as Swastikasana shown below. Legs extended straight in front of you as in Supta Tadasana is also an acceptable alternative (not shown)
Adho Mukha Virasana (downward facing hero pose/child’s pose). If the knees in deep flexion pain, take two chairs and have the chair seats face each other, touching. Straddle one chair and place the bolster in front and do all the same actions.
Adho Mukha Svanasana (downward facing dog pose supported)
Uttanasana (standing forward extension supported) You can also rest your head/forearms on a chair or stool if the hamstrings are tight.
Supta Tadasana (reclined mountain) place a blanket under the head if you have kyphosis (rounding) of the upper back causing the head to drop back.
Supta Padangusthasana (reclined hand to foot pose lateral)
Upha Vishta Konasana (seated wide angle pose supported)
*alternatively if forwarding bending is easy you can simply use bolster support as shown below
Janu Sirsasana (Head to knee pose supported)
*alternatively if forwarding bending is easy you can simply use bolster support as shown below
Triangmukaikapada Paschimottanasana (Three limbed forward
extension supported)
*alternatively if forwarding bending is easy you can simply use bolster support as shown below, however you may need a folded blanket under the dandasana buttock to stay evenly centered as you rest.
Paschimottanasana (stretch of the western side)
*alternatively if forwarding bending is easy you can simply use bolster support (not shown)
Swastikasana (simple cross leg folding forward-supported)
Dwi Pada Viparita Dandasana (two footed inverted staff pose supported
on two cross bolsters)
*here is the set up you’ll need for the next two poses. you’ll have to adjust the set up closer to the wall for Setu Bandha, the second pose. Notice how in this variations my shoulder stay ON the bolster. In the next variation they come off and rest on the floor. In this variation the head and neck elongate back.
SetuBandha Sarvangasana (bridge pose supported on two cross
bolsters) Notice how the shoulders in this variation come all the way down to the floor.
*if the back arch feels too strong, reduce to one bolster as shown in the first restorative series, image posted below:
Viparita Karani (inverted staff/legs up the wall pose
supported)
*a collage of what you’ll need for your set up and how to get in
Savasana (corpse supported)
May your resting practice bring you peace of mind and energy for the body.
Aum Peace Peace Peace
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