Seated Breaths
This is the pose in which you do your opening meditation.
Make sure that your knees can relax in the ground (f.e. by sitting on a pillow). This will help to relax the pelvic floor and create more space for the belly when you breath.
Continuing with your natural breath, one hand on the chest & one hand on the belly. Can you send your breath all the way down towards the hand on the belly? Keep your focus on this hand (on the belly), while continuing to breath until you feel calm and relaxed.Â
Duration
5 – 7 minutes (or as long as you feel you need it)
Options
Support your knees with blocks, if bringing them down to the floor is not your option for today.
Â
Supported Butterfly with Bolster
Place your bolster on a block (or two) or a big pillow.Â
Come and sit as close as possible to the bolster, while placing your legs around the bolster (if the feet are not touching, this is totally fine).
On an exhalation fold forward towards the bolster, resting your chest on the bolster.
Duration
5 – 10 minutes
Options
If you want a deeper stretch, place less stuff underneath the bolster (make sure, however, that you can put your chest on the bolster and relax (!). Don’t go for a deep stretch if you can’t relax in it).
𓇬
Instead of moving your feet towards each other, you can also stretch the legs out (= Supported Dragonfly with Bolster).
𓇬
You can place either one of your cheeks on the bolster (and change sides halfway through the pose), or you can place your forehead on the bolster. Fold a blanket and place this upon the bolster, underneath your forehead to create space for your face in order to breath 🙂
Legs up the bolster
Moving into this pose after Supported Butterfly with Bolster
Slowly move out of the previous pose and bring your back down onto the ground. Place your legs on top of the bolster, butt being as close to the bolster as possible.
Duration
5 minutes
Options
–
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
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.
𓇬
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.
𓇬
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 Eye of the Needle
(both sides)
Lie down onto your back. Place the feet in the ground, and from there place a block or pillow underneath your left foot. Now place the right ankle just below the left knee, on top of the left upper leg.Â
Repeat this pose on the other side as well.
Duration
3 – 5 minutes for each side
Options
You can place your arms over your head, or let them drop open to the side. You decide, choose an option for the arms and shoulders that feels nice :).
(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).
You must be logged in to post a comment.