Restorative Yoga, Tueday at 5:15

today the weather was surprisingly hot and dry in ojai. i have found myself in the midst of a lingering head cold that seems to be going around the valley. class was full this evening with mostly regulars and several new people. 12 women showed up for restorative yoga!

opener: we opened with a long seated meditation at the wall with a block between the shoulders blades, supporting the back of the heart. option of sitting on a bolster with a blanket under the ankles and feet.

breath awareness

the emphasis was on softening the shoulder blades and back of the heart towards the support of the block to help encourage the lift of the breast bone and blossoming of the heart.

transition

viparita karani: elevated legs up the wall with the option of a strap around the mid thighs for support, as well as a rolled blanket under the neck.

transition

elevated baddha konasana with soles of the feet on the bolster
hands on the low belly
breath awareness and guided visualization

transition onto side

forward fold: option of uppavista konasana (wide leg forward fold) or banddha konasana (soles of the feet together with knees wide).

pavritta janu sirsasana: revolved head to knee pose with twist and side stretch variations (both sides).

supta baddha konasana over the bolster.

transition into side lying rest pose.

all fours
cat/dog tilt movement and investigation.

support spinal twist over the bolster (both sides).

savasana