Seated Meditation
This is the pose in which you start your practice. Maybe you just want to sit with your eyes closed for a while, or do a little breathing exercise.
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Duration
10 minutes (or as long as you feel you need it)
Options
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Flowy Sidebends + Side Stretch
Stay in the seated position you started the practice in. Slowly start to make stretches from one side to the other.
Go into your sidebend on your exhalation, while coming back in the middle on your inhalation. After your flowy sidebends (on the rhythm of your breath), you stay in the side bend for a longer period of time. Instead of putting one hand down on the ground, you can also choose to put your elbow on a yogablock for more support.
Duration
Flowy sidebends: 3 times each side
Side stretch: around 2-3 minutes, both sides
Options
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Does lifting the arm over the head hurt in the side stretch? Another option is to bring your arm behind your back & let it rest on your lower back. Make sure to keep your chest open (i.e. in the middle) while leaning to the side.
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Banasana on Bolster
Both sides
Place one hand above the bolster and gently lower the side of the body over the bolster.Â
Make sure that both your hip as well as the side of the shoulder / armpit is on the ground!
Stretch the arm that is closest to the ground out and place your head on top.
~the bolster is positioned in the “hour glass” part of your torso ~
Duration
5 – 7 minutes (each side)
Options
Is your head dropping to the side when placing it onto your arm?
Grab a folded blanket and place it in between your head and your arm.
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Different options for your “top” arm:
1. You can stretch your top arm out, placing your hands on top of each other above your head.
2. You can place your top arm in front of you on the bolster, if the stretch in the shoulder is to much in option 1.
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Different options for the legs:
1.You can stretch your legs out and let them rest on top of each other.
2. You can bend (one of your) knees and move them closer to the bolster if option 1 does not feel like your option today.
Deer pose twist with bolster
Both sides
Turn your bolster halfway, so it is in one line with the “longer” side of the yogamat.
Come and sit on your right buttock with your legs on top of each other and the knees bended. Slide the bolster against the side of your right buttock / hip. Twist towards the bolster, by placing your hands on either side of the bolster.
Make sure to lift your butt off the ground & place it back, before making your way down towards the bolster (placing your chest on top of the bolster).
You can make this pose “more intense” by moving the left leg back (keep the knee bended).
Repeat on the right side as well.
Duration
5 – 10 minutes
Options
Extra neck twist: see if you want to turn your face to the opposite side of your knees. This will create a deeper twist / stretch for the neck.
Choose your favourite Restorative Yin pose that you learned in this course
Duration
5 – 10 minutes
(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).
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