Requirements

A quiet and comfortable, safe and cosy space
A yoga mat, or blanket laid out, or a carpeted area
4 Yoga pads or books
2 Yoga bricks or books
Yoga belt or scarf or tie
2 neatly folded blankets or towels
A chair
Eye pillow to cover the eyes (optional)

Contraindications

If a particular posture is not suitable for you, e.g. pregnancy, low/high blood pressure, slipped disc etc, alternatives are offered below.

Even though this is a relaxation/restoration course, please listen to your body and if you intuitively feel any pose is not for you, then please take responsibility and practise the alternative offered in the notes that accompany each session.

Sukasana & Akash Mudra

If sitting crossed-legged is not for you, please sit however you wish comfortably maintaining lift and space in the spine.

[02.10] Upside Down Puppet Pose

[04.17] Easy relaxation pose

In pregnancy, lay the trunk along an inclined bolster for more comfort.

[06.51] Windscreen Wiper Pose

[09.45] Babbling Brook Pose

[18.00] Single Leg on Chair Pose

In pregnancy, it’s more comfortable to have some pillows under your back.

[24.27] Supported sukasana

[27.00] Supported Wide Leg Forward Fold

[29.06] Easy Chair Twist

In pregnancy, avoid extreme twists, do not twist past your edge.

[30.39] Chair Forward Fold

Avoid this pose if you have high blood pressure, glaucoma, hernia or acid reflux and just sit quietly in the seat of the chair.

In pregnancy, you can turn to face the other way and rest your arms and head on the back seat of the chair.

[31.57] Easy Chair Twist

In pregnancy, avoid extreme twists, do not twist past your edge.

[33.34] Chair Forward Fold

Avoid this pose if you have high blood pressure, glaucoma, hernia or acid reflux and just sit quietly in the seat of the chair.

In pregnancy, you can turn to face the other way and rest your arms and head on the back seat of the chair.

[35.22] Legs on Chair Pose

In pregnancy, release the trunk over an inclined bolster.

[37.41] Supine Puppet Pose

[39.40] Child’s Pose

[40.46] Seated Pose

Namaste

Restorative Yoga 3

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