Restorative Yoga for Relaxation and Rejuvenation

Practice the mountain brook pose as the first gentle backbend counteracting daily rounded posture from texting and work. Open the solar plexus, heart, and throat for improved breathing.

Set up the mountain brook pose using blankets and a bolster, supporting the neck and knees to release the spine within restorative yoga.

Set up mountain brook pose with a blanket under the middle back and a neck roll for spine support. Relax the arms, breathe slowly, and use gentle variations to exit.

Explore the supported bound angle pose, a restorative posture that opens chest, eases abdominal tension and pelvic blockages, balances digestive and reproductive systems, with variations held 10 to 30 minutes.

Practice supported bound angle variations in a gentle restorative sequence using a bolster, blanket, strap, and pillows to align the head, chest, and spine for calming relaxation.

Set up a supported bound angle with a bolster, blankets, pillows, and sandbags, cushion the head and eyes, then rest for about 15 minutes before turning to the side.

Set up a supported bound angle at a 45-degree tilt using a bolster, block, blankets, and ankle sandbags to ease lower back strain; hold about 15 minutes, then side-lying.

Guide students through a supported bound angle pose using a bolster, block, pillows, blankets to align the torso and support the arms for assisting others, with deep breaths.

Explore the restorative practice of the supported child's pose, an introduction to gentle back release. Use props and modifications, including a sandbag for back support, with alternatives for mobility limits.

Explore three prop-supported variations of the child’s pose for restorative practice, using a bolster, blanket, and sandbag to customize height, back support, and neck comfort.

Guide students through a supported child's pose with a blanket and bolster, offering lower back support with sandbags and gentle head turns to release tension and stretch the spine.

Explore an alternate supported child's pose using blankets, blocks, pillows, and bolsters to take weight off the legs and knees, with guided breathing and gentle release for relaxation.

Explore gentle inversions like legs up the wall and chair variations to improve venous and lymphatic circulation, ease back pain, and refresh the mind and body.

Practice restorative legs-up-the-wall variations for gentle inversion, using a bolster, blocks, and the wall to elevate the hips, support the low back, and adapt to hamstring tightness for easeful relaxation.

Explore a gentle legs-up-the-wall restorative pose for relaxation, using blankets, pillows, and a hip sandbag for stabilization, held about ten minutes with guided adjustments.

Explore legs-up-the-wall variations to gently invert and support the pelvis with the wall, blocks, bolster, and sandbags for stability.

Set up a chair at the right height with a blanket for support, lie down, rest legs on the chair at a 90-degree bend to relax the low back.

Guide participants through leg-on-the-chair restorative poses, using a chair and blanket for support, with sandbags on the lower abdomen to release tension and promote relaxation.

Practice legs-on-the-chair restorative yoga with gentle side and back poses, using a blanket and sandbag to release the lower back, align at 90 degrees, and safely come back up.

Practice a gentle supported lying twist with a bolster for spinal lengthening and neck neutrality. Relax the shoulders, adjust the bolster beside the hip, and repeat on the other side.

Guide others through a supported lying twist by placing a bolster, aligning the body, using the pillow between the knees, and coordinating inhale and exhale to soften the back.

Engage in supported savasana (corpse pose) to consolidate the benefits of the preceding poses. Let the relaxation in a lying position slow the breath and invite inner peace.

Practice a supported relaxation pose with a folded blanket and bolster to release the lower back, using sandbags on the abdomen, then transition to a gentle side-lying rest.

Practice supported savasana to assimilate benefits from the poses, using a bolster and blanket to support the spine and release the lower back, then roll to the side and rest.

Lead a supported relaxation pose with a blanket pad along spine, a ball under legs, and a sandbag on abdomen to release the lower back, then roll to the side.

Practice a supported relaxation pose using a bolster, blanket, and sandbags on the lower abdomen to guide slow, deep breaths and gentle spinal support.

Guides a 60-minute restorative sequence using props and supported poses to release tension, cultivate breath awareness, and finish in deep relaxation and inner peace.

Practice a 30-minute restorative yoga class using bolsters, blankets, blocks, and straps to support poses, guide deep breathing, and foster full-body relaxation.