Relax + Renew Yin/Restorative Yoga Sequence
"I will let my body flow like water over the gentle cushions." ~Sappho
Okay, I love a yin/athletic recovery/restorative yoga practice. One pose below is inspired by practicing in person at YogaDurango with Deb Buck. The restorative fish variation with two blankets. I highly suggest Mondays at 6pm Restorative Yoga at YogaDurango if you’re in the SW Colorado/4 Corners area. For me, I just *drop in* to my practice and it is restorative, rejuvenating and soul refreshing. I believe Deb creates a beautiful space where you can find a relationship with silence. I usually practice online, so taking an in-person group class that is local, is truly amazing. I have not had the opportunity to take another style class with Deb (mainly because I am the main caregiver for 4 children 7 years and younger) just the Restorative Yoga on Mondays, but, know in time, I’ll attend one of her other classes and workshops.
I’m linking the book that helped inspired today’s yin/restorative yoga practice. Yes, yin is different from restorative but believe this practice below is a bit more restorative, yet, my initial intention was to create a yin sequence.
Relax + Renew by Judith Lasater - visit my *bookstore* on bookshop.org, any earnings I receive from this site - I share with Manna Soup Kitchen in Durango, Colorado.
Relax + Renew Sequence with Music Playlist
Upavistha Konasana (5)
Supta Baddha Konasana (8)
Sleeping Swan/Eka Pada Rajakapotanasana (5/10) to
Reclined twist on stomach R/L (5/10)
Restorative Fish with two rolled blankets (pose learned by Teacher Deb Buck) (8)
Restorative Bridge on Stonehenge with blanket on belly (8)
Savasana (10)
Below, I’ll share notes I put together before teaching this class. My yoga teacher Amy Lafond shared the following advice. She was my instructor for my 200-hour training in Paris, France with Yogaworks, “For every hour you teach, practice at least two hours.” I find that I usually spend anywhere from 5-10 hours on a sequence - Practicing, editing, finding inspiration from live/online classes, quotes, reading texts, more practicing and editing.
Upavistha Konasana
Upavistha - open Kona - angle asana - posture
This one is a deep hip opener, lengthens hamstrings and stretches the back, thighs, and calves. Stay grounded and extend your spine. Be patient with your body and focus on your breath as you consciously decided how deeply to go into the pose.
Keep your attention firmly in the present moment. Remember that the ultimate goal is to practice attentively, observing the effects of your actions rather than to pursue some final form of the pose.
Supta Baddha Konasana
For this posture, I like to place one block the highest length and another block the medium (or lowest) under the bolster. Placing the strap around the hips then around the outer feet as you are sitting in butterfly like pose. You can always go without the yoga strap, but I believe as you spend some time in this asana the strap allows you to sink into the asana. Can place two rolled blankets or blocks under your knees. You can place a blanket or sandbag on the hips. This allows a nice settling into the posture especially with time.
To relax is to rest deeply.
Judith Lasater said, ‘ Restorative poses help relieve the effects of chronic stress in several ways. First, the use of props provides a completely supportive environment for total relaxation.”
Sleeping Swan/Eka Pada Rajakapotanasana to Reclined twist. Do two poses on one side, then do the other side. so Sleeping swan or reclined twist on the stomach.
When getting into the pose, keep the front foot flexed and really ground down into the front shin so you can feel a lift in the hips. Sometimes, I like to tuck the back toes under like in plank and lift the back knee. Then, extend the back leg by pressing the quadricep up towards the hamstring. You can even wiggle the back leg behind you an inch or two. I find this deepens the stretch for me. you can rest the torso and head onto a bolster or the ground.
I love how gravity allows you to go deeper into this pose as it can be an intense hip opener. I believe I had my first “ah haa” in this asana while practicing with Regan Pasko at YogaBliss. He use to teach a Level 2 90 minute class Friday afternoons and still to this day, it’s one of my favorite classes/teachers for arm balances and inversions. Well once he started us, the class in this asana and we held it for like nine minutes or more. It was amazing. Now, in my home practice I love to start with this pose for a good 10 minutes or more. Especially if I plan to practice some deep hip opening arm balances like flying pigeon, compass pose, grasshopper, firefly or tortoise.
I truly love this asana, it is one I can practice every day.
Sarah Powers shares in her book Insight Yoga for this pose, “This external rotation affects the Gallbladder meridian, which runs down the side of the body along the outer hip, and places pressure on the groin to nourish the Liver meridian.”
So from Sleeping Swan, go right into the next pose before switching sides. In Yin Yoga, the posture is named reclined Deer Pose but in Restorative Yoga have seen it labeled at reclined twist from 90/90/90.
Reclined twist on stomach or reclined Deer pose.
From Sleeping Swan, lift up and place the bolster next to the same side hip to which ever leg is forward. Personally, I LOVE THIS TWIST. It's so nice when you take time to go deeper in the twist and find a bit of stillness. I like to give students at least 4-6 minutes in this twist. Bernie Clark shares in his book “The Complete Guide to Yin Yoga” that this posture helps to improve digestion.
Restorative Fish with two rolled blankets (pose learned by Teacher Deb Buck)
I recommend using a mexican blanket or yoga wool blanket from Manduka, because I believe you can make the tight and long rolls which makes this posture incredible. You roll one blanket the long way and place that at the base of the spine. Next, place the other blanket in a smaller roll like in this picture by Jillian Pranksy right under the sternum/shoulder blade area. This rolled blanket offers a nice and supportive backbend. I personally love taking class with Jillian Pransky and would love to complete her Restorative Teacher Training. This past year, I completed a module with her and Tracee Stanley about Yoga Nidra. I learned so much and believe Tracee is one of the best Yoga Nidra teachers. You can find her books on my *bookstore*. She is based out of Santa Fe, New Mexico. Her and Elena Brower usually do a long weekend retreat together which is on my bucket list.
6. Restorative Bridge on Stonehenge with blanket on belly.
I found this example of Restorative Bridge on Stonehenge from Hugger Mugger. You can place a blanket or sandbag on the belly area.
Judith Lasater shares in her book Relax + Renew, “a well-sequenced restorative practice also included an inverted pose, which reverses the effects of gravity. Effects can be dramatic. Because we stand or sit most of the day, blood and lymph fluid accumulate in the lower extremities. By changing the relationship of the legs to gravity. Fluids are returned to the upper body and heart function is enhanced.
7. Savasana
While prepping for class, I came across this quote for mindfulness. So I ended the class this sharing this quote, “What is mindfulness?”
“Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing and not overly reactive or overwhelmed by what’s going on around us. While mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis.”
Did you practice this sequence? Would love to learn your feedback and by you sharing this post. Subscribe to my Substack and to my Instagram: ChloeDeeYoga for my latest class schedule, sequences and inspiration. You can learn more about me by visiting my website!