Seated Meditation
This is the pose in which you do your opening meditation. See what suits you here today: maybe a pranayama exercise, a visualisation, or just sitting still for a moment.
Duration
10 minutes (or as long as you feel you need it)
Supported Toe Squat
Place a bolster against the wall (maybe with extra support from a block). Curl your toes in the ground, and gently lean forward so your upper body is supported by the bolster.
You can use an extra blanket to place underneath your head, if you can’t fully relax against the bolster.
Duration
2 – 3 minutes
Options
Pain in kneecap / outer side of knee?
Fold blanket and place it under the knees.
Supported Childs pose
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
5 – 7 minutes
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 Hindi Squat
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.
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
2 minutes
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
Supported Butterfly with Bolster
Place your bolster on a block (or two) or a big pillow.
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 – 7 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).
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Instead of moving your feet towards each other, you can also stretch the legs out (= Supported Dragonfly with Bolster).
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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
3 minutes
Your Favourite Restorative Yin Pose
Backbend or Forward fold
Choose your favourite backbend or forward fold, that you have learned in this course!
Duration
5 – 10 minutes
(Supported) Savasana
Come and lie down for your final relaxation.
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.
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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