Restorative Yoga Workshop - 2 hour - 2023

September 30th 2023

Introduction to restorative yoga

Restorative Yoga is a healing practice that embraces stillness and employs various aids to cradle the body in restful postures. These supportive poses foster profound tranquility, devoid of any physical exertion, ushering in a state of comprehensive mental, physical, and emotional repose. Restorative Yoga revolves around purposeful serenity.

Within this practice, the body finds full sanctuary within the props, eliminating any strain or tension. The objective is to forge a state of complete relaxation, ushering forth a parasympathetic nervous system reaction within the body, steering us away from our default instinct of fight or flight.

  • Restorative postures are held anywhere between 2-60 minutes.

Benefits of Restorative Yoga

Restorative yoga offers a range of different benefits that include:

  • Stress Reduction: Restorative yoga promotes relaxation and activates the parasympathetic nervous system, which counteracts the body's stress response.
  • Improved Flexibility: Gentle stretches in supported positions help improve flexibility and range of motion over time.
  • Enhanced Circulation: By releasing tension and promoting relaxation, restorative yoga can improve blood flow and circulation.
  • Deep Relaxation: The practice encourages profound relaxation, allowing for a deep sense of calm and rejuvenation.
  • Lowered Blood Pressure: Regular practice can help regulate blood pressure, particularly for those dealing with hypertension.
  • Enhanced Immune Function: Stress reduction and improved relaxation can contribute to a stronger immune system.
  • Balanced Nervous System: Restorative yoga helps balance the autonomic nervous system, fostering a state of equilibrium between the sympathetic (fight or flight) and parasympathetic (rest and digest) systems.
  • Mind-Body Connection: It cultivates a deeper awareness of the body and its sensations, fostering a stronger mind-body connection.
  • Pain Management: Restorative yoga can be effective in alleviating chronic pain and discomfort, particularly when combined with other therapeutic approaches.
  • Improved Sleep Quality: Regular practice can lead to better sleep patterns and a reduction in insomnia symptoms.
  • Enhanced Mood and Emotional Well-being: The practice can help alleviate symptoms of anxiety, depression, and other mood disorders by promoting relaxation and a sense of well-being.
  • Healing and Recovery: It can be beneficial for individuals recovering from injuries, surgeries, or illnesses, providing a gentle way to rebuild strength and flexibility.
  • Increased Body Awareness: Through the practice of stillness and introspection, individuals become more attuned to their body's needs and limitations.
  • Regulated Breathing: Restorative yoga often incorporates focused breathing techniques, which can lead to improved respiratory function and greater lung capacity.
  • Mindfulness and Presence: It encourages being present in the moment, fostering a state of mindfulness that can carry over into daily life.
  • Reduced Muscle Tension: The supported poses help release tension in muscles, leading to a more relaxed and comfortable body.
  • Boosted Self-Care and Self-Love: Engaging in restorative yoga can be an act of self-compassion, promoting a nurturing relationship with oneself.
  • Remember that individual experiences may vary, and it's important to consult with a healthcare professional before starting any new exercise or wellness program, especially if you have any underlying health conditions.


Nadi Shodhana:

Nadi Shodhana helps balance the flow of energy, promoting a sense of calm and focus. It's a wonderful practice for reducing stress and enhancing mental clarity.

  • Sit Comfortably: Find a comfortable seated position, either on the floor with crossed legs or in a chair with your feet flat on the ground. Keep your back straight.
  • Relaxation: Close your eyes gently and take a few natural breaths to relax your body and calm your mind.
  • Hand Position: Use your right hand for this practice. Position your index and middle fingers gently on your forehead, between your eyebrows. Your thumb should rest on your right nostril, and your ring and pinky fingers should rest on your left nostril.
  • Inhale: Use your thumb to close your right nostril and inhale deeply through your left nostril, counting to four.
  • Hold: Close both nostrils using your thumb and ring finger. Hold the breath for a count of four.
  • Exhale: Release your right nostril and exhale completely through it, counting to eight.
  • Switch Sides: Keep your left nostril closed with your ring finger. Inhale through your right nostril for a count of four.
  • Hold and Exhale: Close both nostrils again, holding the breath for a count of four. Then release your left nostril and exhale completely through it, counting to eight.
  • Repeat: This completes one cycle. Repeat the process for a minimum of 5-10 rounds, gradually increasing the number as you become more comfortable with the practice.
  • End with Exhalation through Left Nostril: Always end the practice by exhaling through the left nostril.
  • Remember to maintain a smooth, controlled breath throughout the practice. If you feel light-headed or uncomfortable, return to normal breathing and try again later.

Ujjayi 4,4,6,4:

Used while in postures to enhance focus and concentration. It helps calm the mind, regulate the breath and create a meditative state.

  • Find a Comfortable Position: Sit in a comfortable posture with your back straight. This can be on the floor with crossed legs or in a chair with your feet flat on the ground.
  • Close Your Eyes: Close your eyes gently to help focus your attention inward.
  • Relax Your Face and Jaw: Release any tension in your face and jaw.
  • Begin to Breathe Deeply: Take a deep inhalation through your nose, filling your lungs completely and count to 4.
  • Hold the breath for a 4 second count
  • Constrict the Throat: As you exhale through your nose, slightly constrict the muscles at the back of your throat. This should create a subtle, audible sound. Exhale for 6 seconds.
  • Hold your breath for 4 seconds.
  • Continue the Cycle: Continue this rhythmic breathing, maintaining a smooth, steady flow of breath. The sound should be even and consistent during both inhalation and exhalation.
  • Equal Duration: Try to make the duration of your inhalation and exhalation equal.
  • Maintain a Relaxed Posture: Throughout the practice, keep your body relaxed and your shoulders soft.

Remember to practice Ujjayi breath with patience and without straining. It may take some time to get used to the constriction at the back of the throat, so be gentle with yourself and allow the practice to develop naturally.

Mindful Meditation

Remember, the key to mindfulness is non-judgmental awareness. If your mind wanders, that's completely normal. Gently guide your focus back to the present moment. With regular practice, you'll find it easier to stay present and cultivate a sense of inner peace and clarity.

Setting the Scene: Find a quiet and comfortable place to sit. You can choose a chair or sit cross-legged on the floor, whichever is most comfortable for you. Close your eyes gently, or if you prefer, keep them softly focused on a spot in front of you.

1. Grounding Breath (2 minutes): Begin by taking a few deep breaths. Inhale slowly and deeply through your nose, allowing your abdomen to rise as you fill your lungs with air. Exhale slowly through your mouth, letting go of any tension or stress. Focus solely on your breath.

2. Body Scan (3 minutes): Shift your attention to your body. Start from the top of your head and slowly scan down to your toes. Notice any sensations, whether they're tingling, warmth, or tension. Acknowledge them without judgment, and allow them to be.

3. Observing Thoughts (2 minutes): Let your thoughts come and go, like clouds passing in the sky. Don't try to control or change them. Simply observe them without attachment. If your mind starts to wander, gently bring your focus back to your breath.

4. Breath Awareness (2 minutes): Shift your attention back to your breath. Notice the rise and fall of your abdomen or chest. Be fully present with each inhale and exhale.

5. Gratitude Reflection (1 minute): Bring to mind one thing you're grateful for. It could be a person, a moment, or something about yourself. Hold this feeling of gratitude in your heart.

6. Closing (1 minute): Gently become aware of your surroundings. Wiggle your fingers and toes, and when you're ready, slowly open your eyes.

Restorative Asanas

2 bolsters, 5 blankets, 2 blocks, 1 strap, 1 eye pillow

Supported Bridge: 15 minutes, 2 bolsters, 2 blankets.

Setup: line 2 bolsters together, lounge over the bolsters so your neck and shoulders are off of the back of the bolster and lower portion of the body is supported over the 2 bolsters.

  • Elevated Hips: The prop lifts your hips, creating a gentle backbend. This allows for a passive stretch in the front of the body.
  • Relaxation: Allow your arms to rest by your sides, palms facing up. Close your eyes and let your body settle into the support. Breathe naturally.
  • Benefits: Supported Bridge Pose helps release tension in the lower back, opens the chest and shoulders, and promotes a sense of calm and relaxation.
  • When ready to come out, gently slide off the prop towards the top of the mat until just the legs are on the bolster.

This pose is particularly beneficial for individuals seeking to unwind and restore after a long day, or those looking to gently open the chest and shoulders. It's also excellent for people who spend a lot of time sitting or have lower back discomfort. Always listen to your body and adjust the props as needed for your comfort and support.

Supported Child's: 3 minutes - counter pose, 1 bolster, 3 blankets.

Setup: Begin on your hands and knees in a wide tabletop position.

  • Use of Props: Place a bolster, with a folded blanket covering the top vertically between your thighs and lower abdomen.
  • Hips Towards Heels: Sit back onto your heels, toes facing backwards, and turning head to rest on one side.
  • Arms Rested: Find a comfortable position to place the hands.
  • Benefits: Supported Child's Pose promotes relaxation, releases tension in the back, hips, and shoulders, and provides a sense of comfort and grounding.
  • When ready to come out, plant your palms and gently lift your torso, and sit back up.
  • Modifications: You can adjust the height and position of the prop to suit your comfort level.

This pose is particularly beneficial for those seeking to unwind, release tension, and find a sense of calm and comfort. It's an excellent option for relaxation during a yoga practice or as a standalone pose for stress relief. Always listen to your body and adjust the props as needed for your comfort and support.

Mountain Brook - 15 minutes, 1 bolster, 3 blankets.

Setup: Place two folded blankets stacked on top of each other towards the front of the mat. Have another blanket where the head will be for easy access. Have a bolster towards the back of the mat where the knees will rest.

  • Use of Props: In between the shoulders rest over top of the two stacked blankets. Use the other blanket underneath the neck. Rest the back of the knees on the bolster.
  • Arms to a T: Allow the arms to extend out to a T, palms open.
  • Benefits: This posture allows the lungs to fill up more deeply, encouraging a fuller breath. This posture improves poor posture or slouching, improves energy, and stimulates digestion.
  • When ready to come out, hug knees in and roll to one side.
  • Modifications: You can adjust the height and position of the prop to suit your comfort level.

This pose is great for anyone that needs to counteract hunching or poor posture that occurs from day to day life. This posture allows our vulnerable areas, belly, heart and throat to be open and exposed.

Supported Seated Angle - 3 minutes - counter pose, 1 bolster, 1 blanket.

Setup: Sitting in a wide legged stance on the floor, with the bolster and blanket.

  • Use of Props: Place a bolster in between the legs, and a folded blanket on the bolster.
  • Straddled legs: Keep a comfortable distance between the legs, and when ready rest the torso over top of the bolster. Use the blanket for comfort under the head, or to increase height.
  • Arms Rested: Find a comfortable position to place the hands.
  • Benefits: Supported Child's Pose promotes relaxation, releases tension in the back, hips, and shoulders, and provides a sense of comfort and grounding.
  • When ready to come out, plant your palms and gently lift your torso, and sit back up.
  • Modifications: You can adjust the height and position of the prop to suit your comfort level.

The Supported Seated Angle Pose promotes hip flexibility, spinal alignment, and relaxation, making it an excellent choice for reducing stress and improving posture. With the aid of props like cushions or bolsters, gently stretches the hip flexors, fostering increased flexibility in this area. By providing support, it encourages proper spinal alignment, relieving tension and promoting an upright posture.

Supported Bound Angle - 20 minutes, 1 bolster, 5 blankets, 1 strap.

Setup: Have the bolster with a blanket laying over the short end and have it facing towards the back of the mat, and have two blankets on each side of the body.

Use of Props: Sit to the short end of the bolster with it at your tailbone. Fasten the strap in a large loop around the waist. Both arms and knees will rest on the blankets.

  • Knees wide: Bring the souls of the feet together, and use the free end of the strap from the waist to wrap them. Allow the knees to widen, resting them on their blankets.
  • Recline back: Lean back onto the bolster, head resting on the blanket.
  • Arms Resting: Let the arms out to a T shape, and rest them on the blankets.
  • Benefits: Gently opens the hips, promotes relaxation and stress reduction, improves circulation, alleviates lower back discomfort, and prepares the body for meditation while also enhancing digestion and balancing energy flow.
  • When ready to come out, press arms down to slowly rise back up.
  • Modifications: You can adjust the height and position of the prop to suit your comfort level.

Supported Bound Angle Pose, Supta Baddha Konasana, offers a range of benefits, including gentle hip opening and increased flexibility in the inner thighs. With the support of props, it promotes deep relaxation, making it an excellent pose for reducing stress and anxiety. This pose also encourages healthy blood flow in the pelvis, aiding in circulation. Additionally, it can alleviate tension in the lower back and prepare the body for meditation.

Supported Supine Twist - 6 minutes (3 - each side), 2 bolster,1 blanket.

Setup: Have the bolsters on either side of the body, close to the hips.

  • Use of Props: The supported knee will rest on a bolster while the other bolster hugs in close to the open side.
  • Twist: Bring the knee into the chest and guide it to the opposite side of the body, resting the knee onto the bolster.
  • Recline back: Lean back onto the bolster, head resting on the blanket.
  • Arms: Let the opposite arm out to a T shape, and rest the arm on the blanket.
  • Benefits: Gently stretches the spine, improves flexibility, and promotes relaxation, making it an excellent pose for relieving tension and enhancing overall spinal health.
  • When ready to come out, extend the rested knee off of the bolster and take it on the second side..
  • Modifications: You can adjust the height and position of the prop to suit your comfort level.

The Supine Twist, or Supta Matsyendrasana, offers a range of benefits. It provides a gentle but effective stretch to the spine, promoting flexibility and mobility. This pose also encourages detoxification by stimulating the digestive organs and aiding in the elimination of waste. Additionally, it can help alleviate tension in the lower back and improve overall spinal health.

Reclined Savasana - 30 minutes, 2 bolster,1-5 blankets, 1 block, 1 eye pillow.

Setup: Place the block on a level 2 toward the back of the mat. Place the first bolster on the block length wise. Place a folded blanket in front of the bolster where the seat will be. Have a blanket near the head of the bolster, and two on either side of the body and save one to cover the body for warmth. The second bolster will be placed underneath the knees.

  • Use of Props: The body will rest of the “reclined” bolster, and the bottom will be on the blanket. Support the head or neck with a blanket, and same with the arms. Place the second bolster under the knees. Place another blanket over the body for warmth and lastly cover the eyes with the pillow (provided at end).
  • Recline back: Lean back onto the bolster, head resting on the blanket.
  • Arms: Rest the arms along the body, and rest the arm on the blanket.
  • Rest: Rest back and enjoy the posture.
  • Benefits: promotes deep relaxation, reduces stress, and allows for integration of the benefits gained during a yoga practice, ultimately fostering a sense of calm and rejuvenation.
  • When ready to come out, slowly rise up
  • Modifications: You can adjust the height and position of the prop to suit your comfort level.

Savasana, often referred to as Corpse Pose, is a foundational yoga pose known for its profound benefits. It induces a state of deep relaxation, allowing the body to rest and rejuvenate. This posture promotes mental clarity and reduces stress, making it an essential part of any yoga practice. It also facilitates the integration of physical, mental, and emotional benefits gained during the session, leaving practitioners with a sense of calm and balance.


Om - "Om" is a sacred sound and spiritual icon in Indian religions. It is considered the primordial sound of the universe, representing the essence of reality, consciousness, and the ultimate truth. Chanting "Om" is believed to have profound spiritual and meditative benefits, aligning the mind, body, and spirit. It's often used as a mantra in meditation to bring about a sense of peace, unity, and connection to the divine. The symbol for "Om," often written as "ॐ" in Sanskrit, represents the three states of consciousness: waking, dreaming, and deep sleep, as well as the transcendental state beyond these.

Namaste - "Namaste" is a traditional greeting and gesture of respect in Hindu culture. It is commonly used in India and in various other parts of South Asia. When spoken, it is often accompanied by a slight bow with palms pressed together in front of the chest. The word "Namaste" itself is derived from Sanskrit and is a combination of "namah" (meaning "bow") and "te" (meaning "to you").

In a broader sense, "Namaste" carries a spiritual significance, recognizing the divine spark within each individual. It is a way of acknowledging the oneness of all beings and expressing a sense of reverence and gratitude. In many yoga practices and spiritual contexts, it is used as a form of greeting and farewell, and sometimes even as a gesture of thanks or respect.

Restorative Playlist

Intro, pranayama, meditation - 30 minutes

  • Regenerative Spiritual Reset

Asanas - 1 hour 30 minutes

  • Maha Mrityunjai
  • Peace and Compassion
  • Baba Hanuman
  • Earth and Balance
  • Sarvesham Svastri Bhavtu
  • Lady of the Moon
  • Sunniai

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