Restorative Yoga Sequence

29 Nov

 

  • Breath Awareness
  • Pelvis movements .– separating pelvis from ribs
  • Hinge Pose
  • Spread the toes
  • Cakravasana
  • Bidilasana
  • Bidilasana variations
  • Supta Baddha Konasana .– exhale and lean back towards the floor; blanket under head; broaden your shoulders and the space between them; spread the backside of your pelvis to release the lower back and upper buttocks; place your feet together .– not too close to the body but what feels comfortable; take the upper part of the thigh with your hands and gently externally rotate the inner thighs out and away from the torso; slide the hand along the outer side from hips towards knees and widen your outer knees away from your hips; support your knees to release through the groin; release arms to floor where it feels comfortable for you to simply 1let go.
  • Balasana .– childs pose supported 10 mins
  • Vipariti Karini .– two things to consider if using support under hips .–

            1)      the height of your support, and 2) the distance from the wall you place the support. (if you are taller the support is generally further, if shorter generally closer) If you are stiffer than usual, further from wall and less height, if more flexible .– closer to wall and higher support, start with about 5-6 inches, Sit sideways on right end of the support, with your right side against the wall (left-handers can substitute “left” for “right” in these instructions). Exhale and, with one smooth movement, swing your legs up onto the wall and your shoulders and head lightly down onto the floor- sitz bones drip in the space between support and wall , front body gently arches from pubis totop of shoulders, lift and release the base of skull away from back of neck, gently let sternum lift toward chin. .– 10 mins variation with legs wide if choose in 5 mins

  • Balasana wide knees with support 10 mins
  • Virasana with support
  • Alternate breath .– calmin balancing breath
  • Humming breath
  • Savasana 15 min .– 30 minutes
  • In Savasana it’s essential that the body be placed in a neutral position. Sit on the floor with your knees bent, feet on the floor, and lean back onto your forearms. Lift your pelvis slightly off the floor and, with your hands, push the back of the pelvis toward the tailbone, then return the pelvis to the floor. Inhale and slowly extend the right leg, then the left, pushing through the heels. Release both legs, softening the groins, and see that the legs are angled evenly relative to the mid-line of the torso, and that the feet turn out equally. Narrow the front pelvis and soften (but don’t flatten) the lower back.  With your hands lift the base of the skull away from the back of the neck and release the back of the neck down toward the tailbone. If you have any difficulty doing this, support the back of the head and neck on a folded blanket. Broaden the base of the skull. Make sure your ears are equal distance from your shoulders. Reach your arms toward the ceiling, perpendicular to the floor. Rock slightly from side to side and broaden the back ribs and the shoulder blades away from the spine. Then release the arms to the floor, angled evenly relative to the mid-line of torso. Turn the arms outward and stretch them away from the space between the shoulder blades. Rest the backs of the hands on the floor as close as you comfortably can to the index finger knuckles. Make sure the shoulder blades are resting evenly on the floor. Imagine the lower tips of the shoulder blades are lifting diagonally into your back toward the top of the sternum. From here, spread the collarbones. In addition to quieting the physical body in Savasana, it’s also necessary to pacify the sense organs. Soften the root of the tongue, the wings of the nose, the channels of the inner ears, and the skin of the forehead, especially around the bridge of the nose between the eyebrows. Let the eyes sink to the back of the head, then turn them downward to gaze at the heart. Release your brain to the back of the head. To exit, first roll gently with an exhalation onto one side, preferably the right. Take 2 or 3 breaths. With another exhalation press your hands against the floor and lift your torso, dragging your head slowly after. The head should
  • always come up last. General rule .– Savanasa should be a min of 5 mins for every 30minutes of practise.
  • Finish with Oms, or blessings and or Namaste.
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