…a quick restorative sequence to soothe the mind
In an ideal world, we would all have time for a long restorative yoga practice on a daily basis. But, alas, our daily obligations to work, family and friends and our endless to-do lists leave us with little time for self- care. But taking time to rest every day, even if it’s only for five minutes can be truly transformative.
Practising restorative yoga is a mind-body approach to relaxation that helps us connect to a deeply peaceful and calm space within us that is untouched by the weight of our responsibilities. Restorative yoga can appear from the outside as though nothing much is happening. But this a powerful internal practice for it calls for the most ‘active’ of our attitudes, to go ‘with’ and not ‘against’ our body and our feelings. The willingness to stay present and accept each moment exactly as it unfolds is what helps us develop strength and resilience to face whatever life brings.
This short restorative sequence can be practiced in 20 minutes and you can easily add it to your self-care bedtime routine to help restore your body’s natural sleep rhythm. It consists of four poses which you can practice in the order presented or, if you don’t have enough time, try ‘Legs up the wall’ for five to ten minutes. Read the instructions and contraindications for each posture below and remember: always trust your body’s wisdom to tell you what feels comfortable and nourishing. You are your own best teacher.
Supported child’s pose (5 mins)
What you need: Mat; Blankets 3; Flat Bolster or Pillows
Contraindications: Avoid practicing this posture if you are more than three-months pregnant; have a knee injury; or if you suffer from a chronic back condition
How to:
Place a folded blanket widthwise across the middle of your mat. Place the bolster lengthwise on top of the folded blanket and stack a rectangle-fold blanket on top of the bolster (or pillows). Kneel on the blanket at the bolster’s edge with your knees apart; bring your feet closer together and sit back on your heels. Inhale and feel your spine lengthening, on an exhale slowly lower your body down to the bolster, turn your head to one side and surrender your weight into the props. You can reach your forearms forward or extend them back toward your feet - take a moment to experiment with different arm positions and settle with what feels more relaxing. Soften the jaw and the facial muscles and direct your awareness to the back of your body. Make sure to turn your head to the other side half way through. This cocooning pose is a balm for anxious minds.
Variation: To accommodate any discomfort in knees and/or ankles you can try elevating the bolster/pillows by adding a couple of blocks (or hardback books) underneath them and place a half-rolled blanket under the ankles and a rolled-up blanket behind the knees, in the nook of your calves.
Supported Reclining Bound Angle (5mins)
What you need: yoga mat; bolster or pillows; a couple of blankets or cushions; blocks or hardback books
Contraindications: Avoid practicing this posture if you suffer from a chronic sacroiliac pain
How to:
Create an inclined plane with your bolster (or pillows) by placing blocks or hardback books underneath it. Place a rectangle-fold blanket on top of the bolster. Place two blocks (or books) alongside your bolster, and two rolled-up blankets (or cushions) near the bottom of the mat. Come and sit in front of the bolster with your lower back resting at the edge of the bolster. Bend the knees and gently drop your thighs outward and bring the soles of the feet together. Place the rolled up blankets or cushions under your thighs. Using your hands for support, slowly lower down onto the bolster. Adjust the folded blanket under your head so that your neck is fully supported and make sure your chin is not jutting up. Rest the forearms onto the blocks. If you feel any tension in the neck, listen to your body and readjust the positioning of the forearms, you might need to add more or less support. Close the eyes or if it’s comfortable apply an eye-pillow.This relaxing shape gives you a sense of being fully supported; it allows deep breathing; and it’s highly recommended if you experience any menstrual issues.
Legs up the wall (5mins)
What you need: yoga mat; wall; a couple of blankets; eye pillow (optional)
Contraindications: Avoid practicing this posture if you have heart issues; experience eye pressure or retinal problems; you are menstruating; are more than three months pregnant or at risk of miscarriage.
How to:
Align the yoga mat next to the wall and place a folded blanket against the wall. Place the other folded blanket at the opposite side. Roll onto your back and swing your legs up the wall making sure that your sacrum is fully supported by the folded blanket. Adjust the top blanket so that the neck feels relaxed and the chin is slightly lower than the forehead. Close the eyes, or apply the eye pillow. Rests your hands on the belly or extend the arms out wide. Experiment and find the most relaxing arm position for you. It’s ok if your legs are not flush against the wall. If your hamstrings feel really tight, move your hips away from the wall until they feel fully grounded. While in the pose, take slow and steady breaths and enjoy the sensation of fatigue draining from your legs.
Variation: Feel free to increase the support of the pelvis by using additional folded blankets or cushions. This will create a gentle backbend and it may feel really soothing for your nervous system.
Forward Facing Savasana (5 mins)
What you need: yoga mat; a couple of blankets;
Contraindications: Avoid practicing this posture if you are more than three months pregnant
How to:
Fold one blanket three times lengthwise so that you have a long thin blanket about the same length as your yoga mat. The blanket should be approximately 7cm in height. Place a rolled-up blanket near the bottom of your mat. Lie over the blanket in the middle of your mat. The blanket should be under your abdomen, ideally between your hip bones and your lower ribs. You can rest your ankles on top of the rolled up blanket. Make a pillow with your arms or hands to rest your forehead or you can simply rest your head to the side (make sure that you switch to the other side half way through the pose). Let the breath be slow and soft a and allow yourself the important task of doing nothing.