From WikiHealth

Sample Restorative yoga class

Background/Overview

Description
Practicing Restorative yoga poses and gentle hatha poses is incredibly beneficial for overall health. There are many variations of restorative yoga and a wide variety of teachers who teach the poses. Here is one teachers interpretation of some of the most popular and valuable restorative yoga poses.

Restorative Yoga restores and renews the body and mind. Poses are practiced while sitting or lying on the floor. For each pose there are many way to incorporate suppports and props like blankets, bolsters, blocks, chairs, and straps to help ease the body into the posture. It is generally a relaxation style of yoga that stretches your muscles, strengthens them a little, releases bound fascia, and increases energetic and fluid circulation. It has many benefits for both healthy and health challenged yogis. Restorative yoga was popularized in the West by B. K. S. Iyengar (Iyengar Yoga).

Sample photos and sequence of a Restorative Class

Below is a rough outline and sequence of many of the poses that would be practiced in a restorative yoga class. With some prior instruction, and the right props, it is easy to practice this class at home.

Unless you are very flexible you will need 1-2 bolsters or 2 - 4 folded blankets (two thick blankets folded can equal one bolster). Sit on your mat with you feet in towards your lap. Place a bolster or two in front of your feet. Lie down onto the bolsters and place your arms out in front to either side. You can also place bolsters / blankets under each knee. Move the bolsters and add or subtract support until there is little tension in your thighs and low back. Stay here and breathe slowly and deeply for 2 or more minutes. You can stay in this posture for many minutes if it feels good.</div>

Unless you are very flexible you will need 1-2 bolsters or 2 - 4 folded blankets (two thick blankets folded can equal one bolster). Sit on your mat on your knees with your knees spread apart and a bolster between them. Lie down onto the bolster and place your arms out in front to either side. Move the bolsters and add or subtract support until there is little tension in your thighs and low back. Stay here and breathe slowly and deeply for 2 or more minutes. You can stay in this posture for many minutes if it feels good.

Unless you are very flexible you will need 1-3 bolsters or 2 - 6 folded blankets (two thick blankets folded can equal one bolster). Sit on a bolster with your back againts a wall and you feet pulled in towards your lap. Place a bolster or two under your knees if needed. Move the bolsters and add or subtract support until there is little tension in your thighs and low back. Place your hands on your knees. Stay here and breathe slowly and deeply for 2 or more minutes. You can stay in this posture for many minutes if it feels good.

Unless you are flexible you will need 1-2 bolsters or 2 - 4 folded blankets (two thick blankets folded can equal one bolster). Sit on your mat on your knees. Place a bolster between your knees if you need it for more support. Lie down onto the bolster and place your arms out in front to either side. Move the bolsters and add or subtract support until there is little tension in your thighs and low back. Stay here and breathe slowly and deeply for 2 or more minutes. You can stay in this posture for many minutes if it feels good.

Unless you are very flexible you will need 1-2 bolsters or 2-4 folded blankets (two thick blankets folded can equal one bolster). Sit on your mat with one of your legs out in front of you. Bring the other foot in towards the other inner thigh, above the knee. Use a bolster to support the bent knee. Fold forward over the straight leg and onto another bolster that is across your lap. Move the bolsters and add or subtract support until there is little tension in the inner and out thigh of the bent leg and low back. Stay here and breathe slowly and deeply for 2 or more minutes. Switch sides and extend the other leg and repeat.

This is not really a restorative pose (too much muscular activity keeping the body upright). It is more of a gentle yoga pose but it is well worth learning. Unless you are very flexible you will need 1-2 bolsters or 2-4 folded blankets (two thick blankets folded can equal one bolster). Sit on your knees on your mat. Move your left foot out in front of the right knee and try to place the left knee and ankle flat onto the mat. Use a bolsters (or blankets) under your left buttocks to help get your knee and ankle flat onto the mat without straining. Push your right foot back behind you and lean forward towards the bent knee. Move the bolsters and add or bolster support until there is little tension in your thighs and low back. Stay here and breathe slowly and deeply for 2 or more minutes.

You will need 1-2 bolsters or 2 - 4 folded blankets (two thick blankets folded can equal one bolster). Sit on your mat on your knees. Place one or two bolsters in front of you and move your knees to one side while you lie down onto the bolster(s). Move the bolsters and add or subtract support until there is little tension in your thighs and low back. Stay here and breathe slowly and deeply for 2 or more minutes. You can stay in this posture for many minutes if it feels good.

Unless you are very flexible you will need 1-3 bolsters or 4-6 folded blankets (two thick blankets folded can equal one bolster). Sit on your mat with your legs out in front of you. If needed for more comfort: 1) sit on a bolster and 2) place one under your knees and 3) place one on your lap. Fold forward towards your feet and onto the bolster that is across your lap. Move the bolsters and add or subtract support until there is little tension in the thighs and low back. Stay here and breathe slowly and deeply for 2 or more minutes.

Lie on your back. Place a bolster or two under your knees to support your low back. Place a blanket over you. Let your mind settle by watching your breath and letting go of arising thoughts. Let each thought go like it was a passing cloud. You cannot stop clouds and you cannot stop thoughts and you do not have to add to them either. Stay here and breathe slowly and deeply for between 5 and 30 minutes.

You will need 1-3 bolsters or 2-6 folded blankets (two thick blankets folded can equal one bolster). Lie on 1-2 bolsters with your head and shoulders on the ground. The bolsters are used tosupport your middle and lower back. Move the bolsters and add or bolster support until there is little tension in your upper back and you still get that ehart / chect opening stretch. Stay here and breathe slowly and deeply for 2 or more minutes.

Unless you are very flexible you will need 3 bolsters or six folded blankets (two thick blankets folded can equal one bolster). Sit on your mat with the souls of your feet pulled up towards each other. Use bolsters (or blankets) behind you (under your back) and to the outside of each knee / thigh. Lie back onto the main bolster while letting your knees fall out to be supported by the others on each side. Move the bolsters and add or subtract support until there is little tension in your inner thighs and low back. Stay here and breathe slowly and deeply for 2 or more minutes. You can stay in this posture for many minutes if it feels good.

Unless you are very flexible (or fairly inflexible) you will need 1-3 bolsters or 2-6 folded blankets (two thick blankets folded can equal one bolster). Sit on your mat with your legs out in front of you and spread tham as wide as is comfortable. If you are flexible enough to lean forward some, place as many bolsters or blankets in front of you as are needed for support (many poeple cannot lean forward at all and therefore no support is needed). Move the bolsters and add or subtract support until there is little tension in the thighs and low back. Stay here and breathe slowly and deeply for 2 or more minutes.

Unless you are very flexible you will need 1-2 bolsters or 2-4 folded blankets (two thick blankets folded can equal one bolster). Sit on your knees on your mat. Use 1-2 bolsters (or blankets) behind you (under your back). Lie back onto the bolster while keeping your knees together. Move the bolsters and add or bolster support until there is little tension in your thighs and low back. Stay here and breathe slowly and deeply for 2 or more minutes.

Unless you are very flexible (or fairly inflexible) you will need 1-3 bolsters or 2-6 folded blankets (two thick blankets folded can equal one bolster). Lie on your back with your knees bent. Twist to the left bringing your knees down to the mat. If you cannot reach the mat without tension place a bolster or two under your knees. You can also place a bolster or blanket between your knees. Place a blanket over you if you wish. Stay here and breathe slowly and deeply for 2 or more minutes. Switch sides and repeat.

You will need 1 bolster or 2 folded blankets (two thick blankets folded can equal one bolster). Place a bolster 6 to 18 inches away from a wall (adjust later until your hamstrings are not tense). Place you buttock on the bolster and swing your legs up the wall. Place your head and shoulders on the ground. The bolsters are used to support your lower back. Stay here and breathe slowly and deeply for 2 or more minutes.

References and Outside Resources

This sequence and photos came from the founders of MyYogaVideo.com DVDs and products on how to do a restorative yoga practice can be found on this website.
Visit Restorative / Gentle Video Slideshow to see a video of yoga poses being performed.

From WikiHealth

Sample Restorative yoga class

Contents

Background/Overview

Sample photos and sequence of a Restorative Class

References and Outside Resources

Related WikiHealth articles