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Daily mini-sequence focussing on restorative poses

A short restorative sequence to help you recover your energy.

Contents

Introduction

Pixie leads you through a sequence of restorative poses for when you’re short on time. A great routine you can return to regularly when you need to quieten your nervous system and restore your energy.

We start in Supta Baddha Konasana then Virasana Forward with head supported. Come up to Adho Mukha Svanasana with hands to the wall and head supported.

We then move to Setu Bandha first with legs extended, then with legs in Simple Cross-leg. Then on to Viparita Karani with an optional variation using the belt to tie the legs and then into the cross-leg variation.

We finish in Savasana.

View sequence

Supta Baddhakonasana
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.
Simple Cross Legs Forward
Sit with your legs crossed. Keep your sit-bones pointing down as you stretch your arms forward to capacity, lengthening your spine.
Adho Mukha Svanasana
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.
Virasana Forward
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 head on the floor or on a block.
Supported Setu Bandha Sarvangasana
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.
Supta Swastikasana
Simple Cross Legs Lying Back
Cross your legs and lie back over support or straight onto your mat.
Viparita Karani
Legs-Up-the-Wall Pose
Bring your hips up to the wall and lift your legs up. You can use a bolster or other form of support under your hips and lumbar spine to incorporate a mild backbend into the pose.
Supta Swastikasana
Simple Cross Legs Lying Back
Cross your legs and lie back over support or straight onto your mat.
Savasana
Corpse Pose
Lie down on the floor. Spread your arms and legs slightly at your side. Relax and concentrate on your breath.