RESTORATIVE YOGA FOR STRESS RELIEF

LENGTH: 60 minutes 

ABOUT THIS PRACTICE:
This restorative class uses poses and breathing exercises to soothe the nervous system and relieve stress. 

BENEFITS:
stress relief, grounding, restorative, gentle stretch

PROP RECOMMENDATIONS:
yoga bolster (or stack of pillows) and a folded blanket

POSES IN THIS CLASS:

x cat/cow stretches
x seated twist
x balasana - child’s pose
x paschimottanasana - seated forward fold
x viparita karani - legs up the wall pose
x sukhasana - easy seated pose
x chandra bhedana - one-nostril breathing

RESTORATIVE YOGA FOR HEADACHES AND MIGRAINES

LENGTH: 30 minutes

ABOUT THIS PRACTICE:
This class can be practiced when you have a headache or migraine either on the floor or in bed.

BENEFITS:
soothing, pain relief, relaxation, grounding

PROP RECOMMENDATIONS:
bolster, cervical pillow, yoga block (optional), eye pillow (optional)

POSES IN THIS SEQUENCE:

x balasana - child’s pose OR paschimottanasana - seated forward bend

x viparita karani - legs up the wall

x savasana - corpse pose

RESTORATIVE YOGA FOR DEEP REST

LENGTH: 90 minutes

ABOUT THIS PRACTICE:
This restorative yoga class progresses you into deep stillness and relaxation. Marked “two spoons” for length + prop set up.

BENEFITS:
relaxing, grounding, calming, relieves fatigue

PROP RECOMMENDATIONS:
Grab all of the props, pillows and blankets you have. I’m using a bolster, pillows, yoga blocks and a blanket for this class. You might also like to use a chair for a variation of legs up the wall, depending on your preference.

POSES IN T

x seated cat/cow stretches
x seated twist
x paschimottanasana - seated forward bend
x balasana - child’s pose
x mrigasana - deer pose
x supta baddha konasana - reclining bound angle pose
x viparita karani - legs up the wall pose
x savasana - corpse pose

RESTORATIVE COUCH YOGA FOR FATIGUE

LENGTH: 30 minutes

ABOUT THIS PRACTICE:
This restorative class is perfect for extra low-energy days. These gentle poses require little to no effort and allow you to relieve tension while giving your body the rest you need.

BENEFITS:
calming, grounding, restorative, gentle stretch, replenishes energy stores

PROP RECOMMENDATIONS:
Yoga bolster or stack of pillows, two extra pillows.

POSES IN THIS PRACTICE 

x seated cat/cow stretches
x seated twist
x side body stretch
x baddha konasana - bound angle pose
x setu bandha sarvangasana - bridge pose variation

RESTORATIVE YOGA TO FEEL SAFE

LENGTH: 40 minutes

ABOUT THIS PRACTICE:
This restorative yoga class soothes the nervous system. These cozy poses allow you to feel safe and supported.

BENEFITS:
relaxing, grounding, calming, relieves fatigue, relieves insomnia

PROP RECOMMENDATIONS:
Practice can be done on the floor or in bed. Grab all of the props, pillows and blankets you have. I’m using a bolster, pillows, yoga blocks and a blanket for this class.

POSES IN THIS SEQUENCE:

x balasana - child’s pose
x baddha konasana - bound angle pose
x parsva savasana - side lying pose

 

 

 

BED YOGA RETREAT DAY FIVE: CHAKRA FLOW

What are the chakras? How does our yoga practice affect them? Why does any of this matter? We'll be exploring all of this on day five with a seated yoga flow that activates all seven of the major chakras. When I originally designed this class, I was going for a flow style but it became a sort of vinyasa flow + restorative hybrid. I hope you enjoy it as much as I enjoyed creating it.

You can download this practice with or without music here

BED YOGA RETREAT DAY FOUR: RESTORATIVE

Since this is a bed yoga retreat, I wanted to give all of us this opportunity to really savor our practice. Restorative yoga is one of my favorite styles of yoga. In this type of practice, our goal is to gently open and relax the body so that we are able to settle the mind and body into stillness. The poses are held for prolonged periods of time, so we will support the body with props in each pose. Infused with meditation, this restorative practice will rejuvenate your entire body. In my experience, restorative yoga is even more refreshing than sleep because it is a conscious and constructive rest. It relaxes the nervous system, releases tension and calms the mind. 

An overactive mind can make it difficult for us to stay present in the moment. This practice will teach you to observe your thoughts and use the awareness of your body and breath to slow your mind down. Its not about silencing the thoughts but simply no longer allowing them to control your experience. 

You can download this practice with or without music here

ONE HOUR RESTORATIVE YOGA FOR HEALING

LENGTH: 60 minutes

ABOUT THIS PRACTICE:
This class soothes the nervous system and gently opens the body to allow fresh prana (life energy) to flow, bringing you into a state where deep healing can take place. I’ve given this class two spoons due to length and prop set up.

BENEFITS:
relaxation, grounding, pain relief, soothes nervous system

PROP RECOMMENDATIONS:
two yoga blocks, yoga bolster or stack of pillows, and a blanket or two
You can do this practice in bed if desired.

POSES IN THIS CLASS:

x gentle movement meditation
x balasana - child’s pose
x matsyasana - supported fish pose - 3 variations
x supine twist (cat pulling its tail variation) with support
x viparita karani - legs up the wall
x savasana - corpse pose

"I DID TOO MUCH YESTERDAY" COUCH YOGA FLOW

LENGTH: 30 minutes

ABOUT THIS PRACTICE:
Let's face it. Sometimes we over do it. This practice is for those times. These gentle poses will help your mind and body to recover.

BENEFITS:
Pain relief, fatigue relief, calming, grounding

PROP RECOMMENDATIONS:
bolster, pillows

POSES IN THIS PRACTICE:

  • cat/cow stretches (seated)
  • neck circles
  • wrist circles
  • ankle circles
  • double pigeon - aka fire log pose
  • paschimottanasana - seated forward bend
  • setu bandha sarvangasana - supported bridge pose
  • seated meditation

RESTORATIVE YOGA FOR INSOMNIA

LENGTH: 45 minutes

ABOUT THIS PRACTICE: This practice uses the support of props to promote deep relaxation before bedtime.

BENEFITS:
Relaxing, stress relief, promotes deep sleep

POSES IN THIS PRACTICE:

  • seated cat/cow stretches
  • neck stretches
  • pashimottanasana - seated forward bend 
  • bharadvajasana - twist
  • supta baddha konasana- reclining bound angle pose
  • savasana - corpse pose

PROP RECOMMENDATIONS:
Practice may be done in bed. You will need a yoga bolster or a stack of pillows, plus two extra pillows for this practice.

RESTORATIVE YOGA FOR FATIGUE

LENGTH: 45 minutes

ABOUT THIS PRACTICE:
This restorative yoga practice uses poses that specifically focus on alleviating fatigue. I'm scoring this practice with two spoons because of the prop set-up. HOlding the poses, however, requires minimal to no effort.

BENEFITS:
Restorative, calming, pain relief, fatigue relief

POSES IN THIS PRACTICE:

  • prasarita padottanasana - standing wide legged forward bend
  • setu bandha sarvangasana - bridge pose
  • balasana - child's pose
  • supine twist - supta matsyendrasana
  • supta baddha konasana - reclining bound angle pose
  • savasana - corpse pose

All poses are supported with props.

PROP RECOMMENDATIONS:
1-2 chairs, bolster, block, and two pillows