Restorative Yoga - 30 Minute Gentle Practice

Restorative yoga is a very gentle practice, it can help relax both your body and mind. The poses are done lying down, you will need a rolled up blanket or a pillow as well as a wall to assist with some of the postures. The practice is 30 minutes in length. Enjoy!

Transcript

Hello and welcome to restorative yoga.

For today's practice you will need a yoga mat,

A towel rolled up to be used as a prop,

As well as a wall to use as a prop.

To begin our practice,

You'll lie down on your back and then bending both knees bringing your feet to the floor.

Take and extend the left leg and then place it on the floor,

Keeping the right knee bent,

Bringing the right knee out to the right and taking the rolled up towel if needed,

Propping up the right knee.

Bring your arms out to the side,

Bring the shoulders down away from the ears.

The palms are facing up and close your eyes.

Let's take a nice deep breath in through the nose,

Filling the lungs and then allow yourself to sink down into the mat.

And we'll do this breath two more times,

So nice deep,

Deep,

Deep breath in through the nose and then exhale,

Letting go even more.

And one more time,

Nice deep breath in,

Filling the lungs completely,

Opening the mouth,

Exhale.

And keeping the eyes closed.

Body is relaxed,

You should feel no tension.

If you're feeling tension,

Move as needed to feel comfortable,

Safe.

You can also breathe into that area where you're feeling tension and as you exhale,

Release and let go.

Make sure the face is relaxed,

The jaw and the mouth,

The shoulders and arms,

Your hands and fingers.

Focus on your breath,

Not controlling,

Simply watching the breath come in and out,

Feeling the subtle sensations of the breath,

Belly rising and falling.

Relax your lower back,

Your hips and thighs.

Relax the legs,

Your ankles,

The feet and toes.

And holding this pose for a few more breaths.

And now bringing the right knee back up through center and bringing the left foot to the mat,

So both knees are bent.

And then we're going to do the same pose on the other side,

So you'll want to take that rolled up towel and bring it to the left side.

And then bring the right leg all the way down to the mat,

Extending.

And keeping the left knee bent,

Bring the knee out to the left and using that rolled up towel to prop the leg or knee up so that there's no tension.

Arms are out to your sides,

Palms facing up and again,

Closing the eyes,

Taking a nice deep breath in through the nose,

Opening the mouth,

Letting go.

And again,

Nice deep breath in and exhale,

Letting go even more.

And one more time,

Deep breath in,

Filling the lungs completely and then opening the mouth,

Exhaling,

Releasing any and all tension.

Eyes remain closed.

Be visualizing yourself lying on a beach or some other place that feels safe,

Secure,

Allowing your body to rest.

Feeling any tension in the body,

Noticing the breath without forcing and holding this pose for a few more breaths.

And now bringing that left knee back up through center and taking the right,

Front leg,

And taking the right foot and bringing the right foot to the mat so both knees are bent.

And then bringing both knees up in towards the chest,

Hugging.

You can maybe rock a little bit here from side to side.

And then bringing both knees down towards the right.

Make sure both shoulders stay in contact with the mat.

Use that rolled up towel if needed to prop the knee.

There should be no pain.

Maybe feeling a slight gentle stretch on the outside of the leg on the left side.

And again,

Closing the eyes,

Taking a nice deep breath in,

Exhaling.

And again,

A nice deep,

Deep,

Deep breath in,

Filling the lungs,

And exhaling,

Letting go.

And one more time,

Deep breath in,

Exhale.

And if it's in your practice,

You can turn your head to the left.

If thoughts come into the mind,

Step back from those thoughts.

Do not engage or entertain.

Simply return your attention to your breath,

Watching the breath come in and out.

Feeling the subtle sensations of the breath,

Chest and belly rising and falling with each inhalation and exhalation.

And holding this pose for a few more breaths.

Not controlling the breath,

Simply allowing the body to breathe naturally.

And now bringing the knees up through center and again hugging the knees in without forcing.

And as you exhale,

Bringing the knees down to the left side,

Making sure both shoulders stay in contact with your mat and if needed,

Using the rolled up towel as support.

And take a nice deep breath in,

Exhale.

And again,

Nice deep breath in,

Filling the lungs completely and then letting go as you exhale.

And one more time,

Deep breath in,

Exhale.

If you're feeling any tension in your body,

Breathing into that area,

Expanding,

Creating more space and as you exhale,

Releasing and letting go.

And if it's in your practice,

Turning your head to the right.

Holding this pose for a few more breaths.

Knees remain closed,

Relax,

Release.

Allow gravity to do the work.

And now,

Bringing both knees back up through center.

We now will use the wall as a prop.

You will want to bring yourself close to the wall,

Sitting sideways,

And then bring yourself down to a fetal position and bring your behind close to the wall.

And now gently start to bring the legs up the wall,

Adjusting as needed.

Bring those shoulders down away from the ears,

Arms out to the side with the palms facing up.

Close the eyes and inhale,

Filling the lungs and as you exhale,

Let go.

Feel your lower back sinking down into the mat.

And let's take another nice deep breath in.

Exhale through the mouth.

And one more time,

Nice deep breath in.

Exhale.

Relax your toes,

Your feet and ankles,

The calves,

The knees,

Your thighs are relaxed.

Feel the hips,

Lower back relaxed,

Letting go of any tension.

Feel the backside of your spine sinking down into your mat.

Relax the shoulders,

Arms and hands and fingers.

Relax your neck,

Your head,

The face,

Allowing your eyes to drop down into their eye sockets.

Relaxing the forehead,

The brows,

The cheeks,

The jaw,

The mouth.

Notice your breathing in slowly,

Gently through the nose.

Teeth are slightly separated,

The jaw is relaxed.

Relax your throat,

Relax your heart.

And we're going to be holding this pose for another 10 minutes.

Close your eyes.

Allow gravity to pull you down into the mat.

Feeling safe,

Secure.

Relax completely.

If thoughts come in the mind,

Simply step back,

Do not entertain or engage.

Simply return your attention back to your breath.

Watching your body breathe without controlling.

Watching the breath come in.

Watching the breath go out.

Relax又班式,

Dont hold no breath.

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Reviews

Lovely restorative, soothing practice. The pace and prompts were just right, and I appreciated being reminded to return my focus to my breath several times. I panicked for a moment when she said we’d be holding waterfall pose for ten minutes. However, the time passed quickly and the pose helped me release some stored emotions I didn’t realize were being held inside. I feel relaxed and my spine feels great.

Best morning restorative,

Nourishing and gentle. Thank you ❤️ Namaste 🙏

It was exactly what I needed. Thank you ❤

First time following this exercise.
Very nice, I listened and heard wind, birds, and my heart.
Thank you!

Gorgeous,thank you divine soul sibling!
💛💚💙💜
Namaste
🙏