Restorative, Thursday at 5:15

cushy reclining heart opener:
1 bolster lengthwise behind spine
1 folded blanket under head
1 bolster + rolled blanket under knees for back support

pranayama practice:
4 part breath awareness
talk on diaphragmatic breathing
emphasis on the exhalation

transition to side lying rest pose

seated baddha konasana:
option of blanket under sit bones
rolled blankets under each thigh
bolster lengthwise in front with blanket(s)

elevated spinal twist over bolster:
1 folded blanket in between knees
1 bolster under pelvis/sacrum
"landing gear" under the knees as needed

transition to bridge pose and supta bk (with soles of the feet resting on bolster)

"watering the heart" aka supine heart opener with the ball:
1 block under head (we moved through all 3 sides of the block)
1 ball in between the shoulder blades/back of the heart
1 bolster + rolled blanket under knees for back support

legs up the wall with bolster

savasana