Restorative practice

This Yoga practice is designed for days, when you feel anxious and restless in your body and in your mind. This practice will help you regain mental ease, quietness and restore sense of peace.

1. Legs up to wall
   

   Start by setting a clear space around the wall. Place a bolster or few rounded blankets around 10 inches away from the wall. Sit against one end of your bolster and then lift your hips and come up. Let your pelvis slip into the gap between your bolster and wall and bring your legs up against the wall. Then very slowly start to lower your torso down and let your head drop to the floor. Feel free to slide a cushion underneath your head and open your arms out into 90 degree angle between your shoulders and forearms. Close your eyes and start to progressively make your inhalations and exhalations of an equal length. Stay here for 5-10 minutes.

2. Supported bridge pose
   

   Lie down on your back with your knees bent and feet flat on the floor. Prepare your Yoga block and then rise your pelvis on an inhale. Slip your block ideally the horizontal way right underneath your sacrum, so the tip of the pelvis is slightly of the block. Make sure that this feels comfortable and feel free to re-adjust in a case it does not. Lower your pelvis down to your block and allow it to drop. Then bring your awareness to your shoulders and let them melt into the floor. Close your eyes and bring all of your awareness to your breath. Be patient with your breath as you stay here for 5 minutes.

3. Reclining bound angle pose

   Place a Yoga block on top of your mat and place the top of your bolster on top of the block in a way that your bolster rolls down. Come with your lower back seated against the edge of your bolster and then lasso your lower back with a belt. Lasso the second end of your belt under your feet so your belt it’s over your inner thighs. Press the soles of the feet in and let your knees fan out. Slowly lie down on your bolster and place a soft cushion underneath your head. Support your outer thighs by placing some more cushions under your outer knees and upper thighs. Then put an eye pillow onto your eyes, hands onto your belly and soft blanket all over your upper body. Start to bring all your awareness to your breath, progressively lengthening your inhale and deepening your exhale. Stay in this deeply relaxing pose for 10-15 minutes.

4. Deep relaxation
   

   Set yourself up by lying on your back, feet wide spread hands by your side and turned up. Put a soft pillow or cushion under you head, bolster under your knees and allow your eyes to close. Keep your breath smooth and steady, absorbing your inner state. Stay for as long as you would like but minimum for 5 minutes.