This chapter contains restorative yoga sequences designed for you to follow, each with a different therapeutic focus, as well as tips for building your own sequence. Although some of the sequences are suggested for a specific time of day, you can do any of these sequences whenever it works for your schedule. You may choose a sequence based on your physical needs, emotional state, or how much time you have available.
In the beginning of your journey, try out as many of the sequences as you can and when you find ones that work for you, bookmark them so you can incorporate them into your regular routine.
Remember that in addition to the listed props, for each sequence you’ll need your yoga mat, blankets to cover your mat and yourself, and an eye pillow (or washcloth) to cover your eyes.
From Effort to Ease
The basic restorative yoga sequence • 55 to 85 minutes
Basic Relaxation Pose
Simple Supported Side Bend
Grounding Spinal Twist
Supported Forward Fold
Elevated Legs Up the Wall
- Bolster (or two rolled blankets or a large pillow)
- Blanket roll
- Block (or large hardcover book)
- Square eighth-fold blanket
- Basic Relaxation Pose
Simple Supported Side BendGrounding Spinal TwistHeart Pose
- Supported Forward Fold
- Elevated Legs Up the Wall
- If you experience lower back pain or discomfort in Heart Pose, substitute Supported Heart Pose withLegs Over a Bolster.
- If you are pregnant or suffer from hernia, severe acid reflux, brain injuries, glaucoma, or high blood pressure, skip Elevated Legs Up the Wall.
- Gently moves your spine to reduce pain and enhance mobility.
- Releases tension and recharges your body and mind.
- . Set up your mat so the narrow end is close to the wall.
- . Begin with 20 to 30 minutes in Basic Relaxation Pose , then bend your knees and roll to your side.
- . Press yourself up to a sitting position, then move your legs off the bolster to the left so you are sitting on your right hip with your right thigh running along the edge of the bolster and your feet tucked in behind you. Guide yourself into Simple Supported Side Bend for 3 to 5 minutes.
- . Leave your props as they are and turn yourself around to repeat the pose on the other side. After you’ve completed both sides, press yourself up and turn the bolster so it’s lengthwise with the narrow end touching your left hip. Guide yourself into Grounding Spinal Twist for 3 to 5 minutes.
- . Leave your props as they are and turn yourself around to repeat the pose on the other side. After you’ve completed both sides, press yourself up, leave your bolster where it is, and come to a sitting position with the base of your spine touching the narrow end of the bolster and your legs extended. Guide yourself into Heart Pose for 5 to 10 minutes.
- . Bend your knees, roll to one side and press yourself up to a sitting position. Turn back around to face your bolster, position your block and blanket, and move into Supported Forward Fold for 5 to 8 minutes.
- .To complete the practice, move your bolster to the wall for ElevatedLegs Up the Wallfor 5 to 10 minutes.
In Basic Relaxation Pose, use the Body Scanmeditation outlined in Chapter 8 to help relax your entire body.