Introduction
This is a short restorative sequence for students of any level that is aimed at helping us quieten the mind and become more inwardly observant and aware. Only 30 minutes long, this sequence is perfect for anyone whose schedule is too busy to allow for long restorative sessions or for those who are looking for a routine that will help them unwind at the end of a long day. So, it can be used both as a weekly restorative sequence and as a way to relax on a daily basis.
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Reclining Bound Angle Pose
Join your feet together, your heels pressed to your pelvis. Lie back over a bolster or other form of support. Relax and let your chest open. If necessary, use a strap to hold your feet in place.
Downward-Facing Hero Pose
Join your feet together under your buttocks and keep your knees far enough apart for your ribs to fit in between your legs as you fold forward. You can rest your forehead on the floor or on a block.
Downward-Facing Dog Pose
Press evenly into your hands and feet. The main aim is to elongate the back of your body and lift your hips up as high off the ground as possible without losing the stable foundation created by your hands and feet. If you lack the hamstring flexibility, bend your knees a little.
Standing Forward Bend
Starting in Tadasana, exhale and reach down towards your feet. Let your spine release downwards. You can bend your knees or place your hands on blocks if you lack the necessary flexibility.
Pyramid Pose
Place your feet one leg-length apart, your back foot angled out slightly. Keep your legs straight as you start to fold over your front leg, maintaining a concave spine for as far into the bend as possible.
Wide-Legged Forward Bend
Plant your feet as wide apart as you can. Place your hands on the floor and lengthen forward through your spine. Once you have achieved the concave spine, start to walk your hands backward to capacity, aiming to lengthen and release your spine as evenly as possible.
Mountain Pose
Stand up tall and straight, place your feet close together, with your heels and big toes touching. Imagine as if you are standing with your back against the wall. Extend your whole body from the heels up through the crown of your head.
Hero Pose
Sit with your legs bent with your heels on either side of your buttocks. Keep your back straight, avoid sinking forward or back.
Mountain Pose in Hero Pose
Sit in Virasana, stretch your arms out in front of you, and interlock your fingers. Turn your palms outward and, keeping your shoulders down and ribs in neutral, extend your arms upward.
Staff Pose
Point your sit-bones down and extend your spine upwards through the crown of your head. Use support under your buttocks or bend knees if needed to get your back straight.
Bound Angle Pose
Bring your feet as close as possible to your pelvis and join them together. Straighten your back and let gravity pull your knees down toward the floor. If necessary, use a strap to hold your feet in place.
Wide-Angle Seated Forward Bend
Use support under buttocks if your inner groins roll backward. Kneecaps and all ten toes face the ceiling. Keep your hands by your by hips, fingers pointing forwards. Lengthen your spine.
Once you have mastered these foundations, you can also bend forward while reaching your feet with your hands. Use a belt if necessary.
Perfect Pose
Start in a seated position. Bend the left leg at the knee and press the sole of the foot to the thigh. Bend the right leg and place the foot over the left ankle. Press the heel of the right foot against the pubic bone. Rest your hands on your knees.
Supported Bridge Pose
Lie down over support placed under the whole of your body from the thoracic spine down to your knees. The shoulders swoop down to touch the floor. Spread your arms outward or slightly at your side. Activate your feet and press them into the wall.
Simple Cross Legs Lying Back
Cross your legs and lie back over support or straight onto your mat.
Corpse Pose
Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.
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Save PDF and print
You are welcome to download the PDF of the sequence and print and distribute it freely. You may have to wait up to 30 seconds for the PDF to generate. Please credit the teacher who created it. All illustrations from Dona Holleman’s ‘Yoga Darśana’, RIMYI Institute texts and Yoga Vastu illustrators for original asana drawings.
By Pixie Lillas
