Restorative, Tuesday at 5:15

2 regulars and 1 newbie. the new women "M" was in her early 60's, new to yoga, and had trouble getting up and down off the floor. she expressed being in physical pain and discomfort. her health conditions included arthritic knees and low back strain. she has suffered 3 strokes due to stress and fatigue. i spent most of the class working with her individually and modifying the postures to meet her needs. she shared that she has tried everything but refuses surgery. yoga was her final attempt to feel better.

supine baddha konasana with 2 bolsters (placed like the letter T). we played with the "pregnant" variation again with the strap around the thighs/low back and blankets under knees and head for support.

side lying rest pose

all fours sequence:
pelvic tilt and spinal movement
childs
side to side stretch "swing feet to a side and look back at the feet"
childs

supported pigeon or "sleeping swan" over bolster
both sides
transition into extended leg stretch and/or downward facing dog

elevated twist over the bolster
both sides

release onto back
knees into chest and rock

supported bridge pose with folded blanket under shoulders and 2 blocks under sacrum. we've been playing with this set-up in kira's sweet/soft vinyasa. i think it feels amazing and very supportive to stack 2 blocks and place them wide. i demoed several variations: knees bent, legs extended, legs in the air, aka viparita karani. to release, lower one block at a time. the regulars "J" and "D" were very receptive to this posture and explored all of the variations.

freestyle counter-pose: happy baby, legs up the wall, forward fold...

savasana