Hi everyone,
My name is Anna.
Welcome to Restorative Yin Yoga with a bolster.
What we'll need today is you guessed it a bolster if you have one If not,
That's totally fine.
You could perhaps use pillows from your bed or thicker cushions.
Something this thick or two if you have them.
And something to lie on that soft.
So whenever you're ready,
Let's get started.
We'll begin just sitting in simple cross legs.
Place your palms facing up on your knees.
On your exhale,
Flutter your eyelids closed.
We'll take some deep breaths.
Just to bring ourselves here Inhale slowly and fully through your nose.
Filling your chest with breath.
Exhale through your mouth,
Relax your shoulders back and down.
Inhale slowly,
Fully,
Deeply.
Into your side ribs.
Exhale relax your forehead,
Eyebrows,
Eye socket Inhale slowly,
Fully,
Deeply into your back ribs.
Exhale,
Relax your arms,
Wrists.
And fingertips.
On your next exhalation,
Slowly flutter your eyelids open.
Whenever you're ready,
There's no rush at all.
You can take your bolster or props of choice And we'll begin with the reclined butterfly.
Place your bolster.
On the edge of this bolster.
It's gonna go.
.
.
Soon.
On your bottom shoulder blades.
So you can sit yourself down.
Perhaps a fist width or two away from your bolster but we'll adjust.
Calm the soles of your feet flat on the ground and lower yourself down.
Bring the soles of your feet touch together.
When you're ready.
You may need to tuck your sacrum under to extend your spine out long.
And flutter your eyelids closed.
We'll be here.
For about 3 minutes.
On your next exhalation,
You can use your palms for support to bring your legs together,
Soles of your feet on the ground.
Using your hands for support,
Slowly lift yourselves up.
You can keep your eyes closed if you like.
Turn to face your support.
We're going to take supported child's pose.
So you can bring your support.
Quite close to you.
So your tummy and your chest will rest on it,
Your palms can either be like this or on the ground.
Report a child's pose.
You can turn your head and I'll offer a prompt when it's time to turn the other way.
Just let yourself be here with your breath,
Supported and rested.
You can turn your head the other way.
In your next exhalation.
Slowly.
As slowly as possible.
Lift yourself.
Just let yourself sit back on your heels.
We'll take pontoon.
We'll turn the bolster.
Horizontally like so.
You can sit up on it.
Definitely keeping your feet flat on the ground,
Knees bent.
Slowly lower.
Yourself down.
Yikes yeah.
Tuck your shoulders under,
Extend your neck out long.
When you're ready,
Extend your legs out straight.
I like to keep them hips width apart,
But if you want you can bring them closer together.
That's just a bit tight for me.
As you exhale,
Smother your eyelids closed.
On your next exhalation,
Place your feet flat on the ground.
Gently lift your hips up,
Slide the bolster under.
And you can cross your legs on the bolster.
Bring your knees in together.
Slowly roll to one side.
Rotate.
Side bend over the bolster.
So you can move your bolster slightly up.
Come to resting on your side.
Slowly we're going to have the bolster,
Sorry our rib cage,
Side of our rib cage resting on the bolster.
Slowly lower yourselves down.
Rest your head on your hand.
And take your arm over.
The target area here is our side ribs of the extended arm.
If you like,
You can straighten your legs out.
For balance,
I like to keep my knees bent.
On your next exhalation.
Use your palms for support to lift yourselves up.
We will turn to the other side.
Web page.
Side of your rib cage resting on your bolster.
Planned for support.
Arm over and you can extend it away.
Or a bandit like I am.
Your next exhalation using your palms for support.
Lift yourselves up.
We're gonna take a soft backbend.
Where the tops of your shoulder blades are going to go on your bolster.
Your neck and head will hang over.
If that's uncomfortable for your neck,
You can take a smaller cushion and place it under.
Using your palms for support.
Those of your feet on the ground.
But you can even come down on your elbows.
Roll your shoulders.
Rock tops of your shoulders and your neck over the bolster.
Mold your elbows with opposite hands and just let your head hang heavy.
You can keep your knees bent.
Lock your sacrum under.
And we'll just stay here for a few moments.
Don't worry this isn't supposed to feel normal but the target area here is your side ribs,
Back ribs,
Shoulders,
Upper arms.
You should feel a beautiful stretch in those areas.
If you like,
You can extend your legs out straight.
In your next exhalation,
Change the cut of your elbows.
Your next exhalation,
Bend your legs so your feet are on the ground if they were out straight.
Palms under your head for support,
Gently,
Slowly.
Lift your head.
Elbows on your bolster,
Palms on the ground.
Slowly sit up.
Mm.
You can keep your eyes closed if you like.
Just turn to face your bolster.
We're going to lie back in Shavasana so your bolster can go under your knees.
On the ground for now as we lie back.
Lower yourself down.
Extend your legs out straight,
Palms facing up.
Roll your shoulders under,
Release your neck.
Deep breath in.
.
.
Exhale,
Let everything go.
Your next exhalation.
Slowly,
Very gently.
The soles of your feet on your ball stair.
Let your back relax into the ground.
On your next exhalation,
Hug your knees into your chest.
Conjured Lira if that feels good.
Roll onto your side.
Take your time on your side here.
There's still no rush In your next exhalation,
You can slowly sit yourselves up.
You can keep your eyes closed if you like.
We'll take simple crossed legs.
Use your palms on your knees facing up or in prayer position.
With my palms in prayer position I bow to you.
That's all for today.
Thank you so much for being here.
Take care.
