Restorative Yoga, Tuesday at 5:15

this evening i was reminded why i love offering restorative yoga. i got the hit to integrate more movement into class, but at a slow and gentle pace. the mood was soft and the group was receptive to unwinding and dropping in. several people mentioned how grateful they were for the safe and nurturing space that was held.

opener: everyone was set up supine (on their backs) so we skipped the seated meditation and went right into "mountain brook pose" to get a nice opening in the chest and rib cage. to set up, bring a bolster (with a rolled blanket on top) under the knees for support. place the edge of your second folded blanket underneath the shoulder blades to open the chest, let the shoulders melt towards the floor, and bring a folded blanket under the head for support.

breath awareness: guiding the breath down towards the pit of the belly. i shared about the parasympathetic nervous system and the practice of "being" rather than "doing".

transition into side lying rest pose and remove the blanket out from underneath the shoulder blades. pause on your side and wash the breath down the spine towards the sacrum and tailbone.

wide leg forward folder (uppavista konasana) with support under the chest. rest head into hands in "prayer position" or let the head rest on the support.

parivrtta janu sirsasana towards the left (revolving head to knee pose): first step, easy twist to the right. pause for 5 breaths or so. let it unwind and reach the right arm up, out, and over towards the left foot.

repeat pattern on the second side.

supta baddha konasana with bolster lengthwise under the spine and blanket under the head and thighs for support. breath awareness and visualization.

all fours
cat/dog tilt (round and arch the back)

supported spinal twist (forward fold) with bolster and blanket. repeat other side.

legs up the wall with bolster under the hips. option of strap around the mid thighs.

savasana

"this sky where we live
is no place to lose your wings
so love, love, love"

hafiz