Welcome to your short restorative practice.
I'm Allie and this practice is perfect for helping you wind down at the end of your day and get ready for bed.
But it can really be practiced any time you want a little extra relaxation in your day.
Grab a pillow or yoga bolster.
And we'll use that during our practice today.
Let's go ahead and get started.
Slide your bolster or pillow so it's halfway down your yoga mat or about halfway down your bed if you're doing this directly in bed.
And take a seat on top of the bolster or the pillow.
You can extend your legs long in front of you.
And you're going to really take your time here to start to lay down backwards.
This is a supported bridge pose,
Really nice way to start to open up the lower back and the hips.
You might even want a small pillow under the back of your head.
Press yourself onto your elbows and then slowly lower your upper body down.
The bolster stays under your seat.
And you can always take a moment to readjust and make sure that there's no pain,
There's no strain.
Each of these shapes we really want to be able to soften into.
And feel fully supported.
By the props and the bed or floor beneath you.
And from here,
Just rest your arms down wherever it feels comfortable.
Start to notice where you might be carrying a little bit of tension from the day.
And give yourself the permission.
To try and let that go.
Taking slow,
Deep breaths.
To send signals.
Into your nervous system.
That you relax.
And exactly where you need to be.
Just tune into the feeling of your belly.
As it gently rises and falls.
And keep a gentle awareness.
Of how the prop beneath you.
Is supporting you.
And maybe through each exhale.
You find just a little more space.
To let go into that support.
If your feet are flat.
On the floor or bed.
You can keep them there.
If the legs are extended out,
Walk your heels,
Your feet back in.
And gently lift your hips up just enough to slide the bolster forward.
So that it lands underneath your knees.
And now we will come into just a Shavasana here with the bolster under your knees,
Lengthening your legs.
Let your toes kind of fall out to the side.
Arms by your sides.
And just feeling a gentle shift from that first shape.
Now you're welcome to stay here or move into a reclined butterfly pose.
With the support of the bolster staying under your knees.
So you can walk your feet back in so they're just in front of the bolster and then allow your soles of your feet to come together and your knees to fall open to the sides.
Feel free to readjust.
Any way you need to feel more comfortable here.
And again,
Just allow yourself to soften into this shape.
And to receive the support.
Of the bolster or pillow beneath you.
If it feels like too much for your hips.
You can always slide your feet.
A little further away from you.
Allow the outer knees.
As you sink down into the pillow or the bolster.
Tuning back in to your gentle,
Natural body.
Rhythm of Breath.
Now we'll start to really take your time to draw your knees back up.
You can use your hands as support.
Now slide the bolster or pillow off to your left side.
Just bringing it lengthwise next to your body.
Let's keep the knees bent,
Bring the soles of your feet onto the mat.
And we'll come into a supported spinal twist.
Bring the bolster in between your legs.
And allow your knees to fall over to your left.
Make any shifts that will help you relax into this shape.
As you soften the back of both shoulders and keep your head supported by the floor or bed beneath you.
Allowing a gentle twist without forcing or pushing any sensations or shapes.
And keeping your head facing upright is the most gentle way to support your neck.
But if you feel like you could use a little extra stretch in the neck,
You could gently turn your eyes away from your knees.
Now with as little effort as possible.
Will keep the bolster between your legs.
And gently start to bring your chin back to center and draw your legs to center.
Taking your time,
We'll be moving over to the other side.
There's no rush at all.
You might take a couple of breaths in the middle.
And then allow yourself to move into the other side,
Your knees are dropping to the right.
The bolster is supporting between your legs.
Take any other shift you need to set yourself up.
Continuing to explore the depth of your breath here.
As you remind yourself that there is nowhere else to be.
And there's nothing else.
That you need to be doing in this moment.
The less you do in restorative yoga.
The better.
Maybe the eyes gently turn to the left away from your knees.
For the last few breaths here.
And really take your time.
As we start to shift back out of this shape,
Bringing your chin back to center.
Bringing your knees back up.
You And once more,
Let's shift the bolster right underneath your knees.
As we come into the final shape of Savasana.
Coming to lay on your back with your arms either by your sides or maybe your hands resting on your low belly.
Bring your legs nice and wide and allow the ankles to fall out to the sides.
Take any last little shifts you need.
To bring yourself into stillness.
Once again,
Tuning back in to the length of your inhales.
And the depth of your exhales.
You're welcome to stay here as long as it serves you.
We'll end the practice now.
Namaste.
