Sunday Night Restorative Class Notes (subbing at Nirvana)



One of the keys to a chilled restorative practice is lots of props for support.

This is a restorative yoga class so the physical intention of the class is to do nothing.

Come to a supported virasana seat (hero’s pose) sitting on a bolster pillow or a block. Lengthen your spine. Rub your hands together, build heat, press heels of your hands gently into your eye sockets.

Set your personal intention. Maybe the intention is to let go. Let go of thought. Plans. The past. The future… Maybe it’s something else. Or nothing else…

While the challenges we face when we’re running around doing life every day do tend to make us stronger—build strength and resilience, discipline and confidence, we also we need to remember that all of that doing and work and engagement in life needs recovery time to be effective. Enter your restorative practice. I’ve read that it’s good to include at least one restorative class in your practice every week and I’ve found when I’m in a good rhythm, I take or do at home at least one restorative class each week.

Experts say a restorative practice makes you more relaxed and also more focused and effective.  

 “Paradise Lost” by John Milton, 1609


The mind is its own place, and in itself

Can make a Heav’n of Hell, a Hell of Heav’n.

Table: Cat/cow


Supported child’s pose: option prayer behind the head: 5 MINUTES

Benefits: Child’s Pose gently stretches the hips, thighs, and ankles while reducing stress and fatigue. It gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back torso. This resting pose centers, calms, and soothes the brain, making it a therapeutic posture for relieving stress.


Sphinx: 3 MINUTES


Extension and expansion along the front and back side body – abdominals and spine.
Release of tension + creation of space in the chest, lungs and shoulders.
An invigorating experience to help reset and reconnect.
A calming sensation to quiet the craziness.


Crocodile: 5 MINUTES

Come down the backs of your hands for crocodile, the inside of your feet facing down legs spread out to the edges of your mat. Maybe unfold your blanket for your knees in this external rotation.


Crocodile reduces stress and tension, promotes sleep, regulates blood pressure and reduces anxiety

Supta Baddha Konasana 5 MINUTES


Increases blood circulation in the lower abdomen
Can improve digestion
Stretches the inner thighs
Increases range of external rotation in the hips
Calms the nervous system


Baddha Konasana—3 MINUTES

Fold maybe with your bolster, maybe sit up straight.


Benefits :
Stretches the back muscles and glutes.
Massages the back and hips
Helps to hydrate the spinal disks.
Lengthens, relaxes, and realigns the spine.
Massages the abdominal organs and strengthens the abdominal muscles. As a result, this pose tones the waistline and also helps to remove toxins.
Encourages the flow of fresh blood to your digestive organs, increasing the health and function of your entire digestive system.

Legs up the wall –5 MINUTES

Ancient yoga texts claim Viparita Karani will destroy old age. Many modern teachers agree to its other benefits, including relief from:

Mild depression
Muscle fatigue
Digestive problems
High and low blood pressure
Respiratory ailments
Urinary disorders
Varicose veins
Menstrual cramps and premenstrual symptoms


Legs up the wall lower body thread the needle—1 MINUTE EITHER SIDE

Supported savasana with bolster pillow under knees (corpse pose)

 Savasana relaxes your whole body

Releases stress, fatigue, depression and tension

Improves concentration

Cures insomnia

Relaxes your muscles

Calms the mind and improves mental health.

Excellent asana for stimulating blood circulation.

END WITH A YOGA NIDRA, yogic sleep.

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