Restorative Yoga, Thursday 5:15

sit

similar practice as tuesday's class, except with more of an emphasis on hamstrings and twisting.

reclining heart opener with folded blanket under the shoulder blades/back of the heart. 2 bolsters + a rolled blanket under the knees for support. rolled or folded blanket under the neck and head. breath awareness.

transition into side lying rest pose

baddha konasana forward fold with blanket and bolster support

sukasana
side bend
switch the cross of the legs and repeat on the second side

reclining twist over the bolster (on both sides)
easy bridge pose and tailbone awareness
remove bolster, lower, hug knees into chest

apanasana (knee into chest)
hamstring stretch with strap: bend and straighten, hip opener, bring strap across the body to find the outer hamstring, morph in the twist (if appropriate), back to center, abs (curl up and bring forehead toward shin). release, pause, and listen.

repeat sequence on the second side

transition onto all fours
cat/dog pelvic tilt and freestyle movement
childs

legs up the wall (with or without) bolster

savasana