Seated Meditation
This is the pose in which you do your opening meditation.
Maybe you would like to use a mudra (for example Lotus Mudra), to connect to your inner self, to connect with the nourishing energy you can give to yourself.
This week was all about hip openers; which means that any intention that has to do with letting go of (old)Â trauma and giving yourself the love you deserve can be a beautiful addition to this practice.
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Duration
5 – 7 minutes (or as long as you feel you need it)
Options
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Lying Butterfly on Bolster
Place your pillows or blocks underneath the bolster, so the bolster is fully supported (like shown by mister sticky above).Â
Now turn your back towards the bolster, and make sure that your butt is touching the bolster. From there (maybe holding on to the bolster, so it doesn’t slide away), slowly lower yourself onto the bolster. Make sure that your lower back is supported by the bolster at all times.
Bring the soles of your feet together and drop your knees open to the side.
Duration
7 – 10 minutes
Options
Do you have the feeling that your head is dropping back?
Fold a blanket and place it underneath your head (on the bolster).
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Do you feel that the hip opener is too intense?
Place blocks underneath your knees or upper legs for support.
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Would you like a deeper backbend?
Place the bolster flat on the ground and repeat the steps above (from “now turn your back…”).
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Extra stretch for the belly & arms?Â
Place the arms above your head on the bolster (“grab your elbows above your head”).
Supported Backbend
Following from Lying Butterfly on Bolster
Stretch the legs out.
Duration
3 – 5 minutes
Options
Do you have the feeling that your head is dropping back?
Fold a blanket and place it underneath your head (on the bolster).
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Extra stretch for the belly & arms?Â
Place the arms above your head on the bolster (“grab your elbows above your head”).
Supported Dangling
After putting all the stuff to the side, slowly make your way to a standing forward fold (for example by moving from all fours, to downdog, to dangling).
Make sure you have a bolster or pillow to put your hands on, or make a “pile of stuff” so you can let your elbows rest onto the props.
Whatever you do in the pose, make sure to….Not…Lock…Your…Knees…. 😉
Duration
3 minutes
Options
In the mood for a little bit of movement?
Make small movements from left to right and back, or to the front and back. Notice how the sensations in your body change. Keep the movements small, gentle and slow.
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Supported Hindi Squat
Following from Dangling
Slowly place your feet next to the bolster / pillow. Turn the feet slightly out (for an external rotation in the hips) and slowly bend your knees, lowering your buttocks towards the pillow / bolster.Â
See what feels nice here: placing the arms behind your head and dropping the chin onto your chest (for a extra stretch for the neck, invoking the water element), or if you want to keep your head up, maybe bringing your hands in Lotus Mudra again.
Duration
3 minutes
Options
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Supported Childs pose
Following from Hindi Squat.Â
Slowly move your butt back up to Dangling and from there come down on all fours.
Bring your big toes together and move your knees open to the side. Grab your bolster and move the bolster all the way against the inside of your legs. From there, slowly lie down with your upper body on top of the bolster. Place one cheek on the bolster. Make sure to turn your head, halfway through the pose, to even out the stretch on either side.
Duration
7 minutesÂ
Options
If the bolster is to low: place blocks underneath the bolster.
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Pain alongside the bridge of the feet?
Place a blanket underneath the feet
Supported Caterpillar
Place the bolster in one line with the short side of your yogamat. Place your legs over de bolster.
Now drop your head onto your chest and from there explore if there is space to fold forward towards the legs a bit more.
Duration
7 – 10 minutes
Options
Do you have the feeling that you are dropping to the back (after the bolster is underneath your legs?). Fold a blanket and come and sit on top of it.
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You can either place your legs closer together over the bolster, or you can create a little bit of space in between the knees, so your upper body can move towards this space.
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If you choose the option above, with the legs slightly apart over the bolster, you can support your arms or your head by placing a block or pillow on top of the bolster (in between your legs). While folding forward, you let your head, arms or chest rest on top of this pillow.
(Supported) Savasana
Come and lie down for your final relaxation.Â
Don’t ever skip savasana! This is the most important pose in every yoga practice. It is the pose that allows your body to come back to a “neutral” position after doing all the “unnatural” movements.Â
Duration
as long as you feel you need it
(but please go for at least 5 minutes)
Options
You can put a bolster or pillow underneath your knees for extra support (this will help you to relax the lower back even more).
(Alternative) props for Restorative Yin
Bolster = couch pillows or pregnancy pillow
Meditation pillow = regular pillows
Yoga blocks = Big (old) books
Blankets
Restorative Yin on Demand
Do you feel like doing more Restorative Yin practices with me from the comfort of your own home?
Check out the different membership options to get access to the Yoga on Demand Catalogue (more than 250 classes with me in different Yoga styles).
