You can rest your arms alongside your body or place your hands on your belly. Roll onto your back so that, depending on your height, the bolster supports the space between your low or mid back and the bottom of your shoulder blades. Sit comfortably for a couple of breaths, making any movements in your hands, feet, arms, and legs that feel good to you. To come out of the pose, engage your core muscles and lift your head, shoulders, and torso up off the bolster. Allow your jaw and facial muscles to relax even more. Gently place the tip of your tongue behind your front teeth. Then bring your attention to your jaw, and if you’re clenching it, see if you can soften there so that there’s space between your upper and lower jaws. As you breathe in, note, “This is my inhale.” As you breathe out, say to yourself, “This is my exhale.” Keep repeating this mantra to yourself until you feel that you can continue to breathe deeply without focusing on it. You can bend your knees and place your feet underneath them or keep your legs straight.īegin to breathe in and out deeply. You can rest your hands on your belly or alongside your body with your palms turned up. If you are tall or have a long torso, and your head is not supported by the bolster, sit up and slide farther down the bolster, until you can recline with your head supported. Sit in the middle of your mat so that your hips are about six inches or so from the low edge of the bolster and then ease your way down onto the inclined bolster. (Feel free to lay your blanket on top of the bolster if you like.) Lean a bolster lengthwise over both blocks to form a ramp. Then place a second block, also widthwise, on its lowest setting, about three inches away from the first block, closer to the middle of the mat. To set up for the first pose, place a block widthwise, on its medium setting, about six inches from the back edge of your mat, where your head would rest. Opening: Yoga La-Z-Boy Recliner (7 minutes) So, as if you were executing a game of Tetris, maximize the space by organizing the mats efficiently, allocate the props, and prepare to offer a restful, restorative, and smooth experience with a minimal number of transitions. Moving the props is kept to a minimum because once bolsters get lifted overhead, things can get chaotic! It’s designed to fit a 60-minute time slot and involves just one bolster, two blocks, and one blanket per student. In the spirit of welcoming as many souls in need of a restorative yoga session as possible, here is a sequence that can be done when space is tight and props are limited. Second, there’s the challenge of a large number of props required for a well-attended class-not every studio is stocked with two bolsters or four blocks for each person. First, there’s the challenge of where everyone is supposed to put all their props. In a flow class, this isn’t typically an issue, but in a restorative class, with many bulky props, it definitely can be. Whatever the reason, sometimes a class sequence must be confined to the parameters of each student’s mat. There’s a variety of reasons this might be the case: an influx of new students with new year’s resolutions, the class or teacher is a favorite, the time is convenient, or maybe the room itself is small. Sometimes yoga space is limited and there’s barely enough room to fit all of the students.
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