Restorative Yoga Workshop: Sunday afternoon 2 to 5PM

10 peeps
such a loving group of friends that gathered together to restore. the studio was warm and cozy. thank you to everyone who showed up.

heart opener over blanket
1 blanket under head/neck
1 bolster + rolled blanket under knees for support

transition
remove blanket
rocking
gentle spinal twist (both sides)

wide leg forward fold
combination of 1 to 2 bolsters + blankets

transition
easy side bend (both sides)

heart opener over bolster (aka supta baddha konasana)
1 bolster lengthwise under spine
1 blanket under head
1 rolled blanket tucked under each leg
1 strap (optional)

transition
stretch arms overhead and extend legs
ankle/wrist circles

side lying rest pose
1 blanket under head
1 folded blanket in between knee/ankle bones
1 bolster lengthwise behind spine

supported childs pose
combination of 1 to 2 bolsters + blankets

transition
leg stretches
cat/cow

release onto back
gentle rocking
windshield wipers

hamstring stretch with strap sequence:
-bend and straighten
-leg out to the side
-outer hamstring
-twist
-abdominal curl

(repeat pattern on the second side)

supported bridge pose
2 bolsters
2 blankets
1 strap around thighs

transition to side lying rest pose

elevated spinal twist
1 bolster
assortment of blankets
(both sides)

transition
easy bridge pose with hips lifting up/down on bolster
elevated baddha konasana (with soles of feet on bolster, knees wide)
hands resting on belly or overhead

legs up the wall
1 bolster under pelvis/sacrum
option of blanket under head + strap around thighs

sit

savasana