Restore

Restore: Deep Breath, Deep Peace

The following is a restorative yoga sequence designed during the Yapana Being: Restorative Yoga Training with Leeann Carey. It includes progressively quieter backward-bending poses to relax the body while expanding the front of the body and chest for access to a deeper breath.

All postures can be found in Leeann's book, The Yapana Way.

Props Used

1 Chair

1 Bolster

2-3 Blankets

2 Blocks

1 Strap (optional)

1 10-pound Sandbag (optional)

The Sequence

  1. Virasana - Hero Pose
  2. Matsyendrasana - Fish Pose
  3. Jathara Parivarttanasana - Revolved Stomach Squeeze
  4. Supta Baddha Konasana - Reclined Bound Angle Pose
  5. Setu Bandhasana - SupportedBridge Pose
  6. Legs up the Chair
  7. Savasana (brief)
  8. Meditation
  9. Savasana
 Hero Pose

Hero Pose

 Fish pose.

Fish pose.

 Legs up the chair.

Legs up the chair.

Restore: Sequence for Sore Athletes

This tested and student-approved sequence is designed to help sore athletes (or yogis) recover after a hard workout. All postures (and additional sequences) can be found in Leeann Carey's book on restorative yoga, The Yapana Way.

Props Used:

1 Bolster

1 Blanket

1 Block

2 Straps

1 Chair

1 Sandbag (10 pounds, optional)

The Sequence:

  1. Matsyasana - Fish Pose
  2. Virabhadrasana II- Warrior II
  3. Utthita Trikonasana - Triangle Pose
  4. Ustrasana - Camel Pose
  5. Jathara Parivartanasana - Stomach-Turn Pose
  6. Eka Pada Apanasana - One-Legged Knee to Chest Pose
  7. Supta Padangustasana I - Reclined Big Toe Pose I
  8. Prasarita Paddotanasana - Wide-legged Foward Bend
 One legged Knee-to-chest Pose.

One legged Knee-to-chest Pose.

 Reclined Big Toe Pose I.

Reclined Big Toe Pose I.

 Wide-legged Forward Bend.

Wide-legged Forward Bend.

Restore: Sequence for Digestion & Deep Rest

This is a tried and true sequence of restorative yoga postures that my group designed during the Yapana BEING: Restorative Yoga Therapy training with Leeann Carey. It begins with "louder" full body postures for general opening, and winds down through quieter backbending and inverted postures to a deep rest in final savasana. All postures and variations can be found in Leeann's book, The Yapana Way.

Props used (per student):

2 Bolsters

2 Blankets

1 Strap

1 Block

1 Sandbag (10 pounds)

The Sequence:

  1. Warrior II - Virabhadrasana II
  2. Revolved Triangle - Parvrtti Uttita Trikonasana
  3. Reclined Bound Angle - Supta Baddha Konasana
  4. Prasarita Padotanasana - Wide-legged Forward Bend
  5. Jathara Paravartanasana - Revolved Knee Squeeze
  6. Setu Bandha Sarvangasana - Supported Bridge
  7. Viparita Karani - Legs-Up-the-Chair
  8. Savasana
 Warrior II Pose, with sandbag

Warrior II Pose, with sandbag

 Wide-legged Forward Bend

Wide-legged Forward Bend

 Revolved Knee Squeeze Pose

Revolved Knee Squeeze Pose