This class focuses on restorative poses and a short session of pranayama in the Iyengar method. It is intended for students that have completed a beginners course at a certified Iyengar yoga studio. Pixie Lillas guides students with 3-9 months experience through a series of simple chest opening poses. The class allows you to build on the work that you would have already done in a beginners course.
We start out in Supta Swastikasana, reclining over a bolster with the arms outstretched and a blanket under the head. We add some blankets under the legs to help to release but not overstrain the groin muscles. We follow on with simple cross-legs forwards over a bolster and blanket for support under the arms, head and buttocks.
We move to some arm extensions and poses from standing Tadasana. Urdhva Hastasana (arms over the head), Garudasana (arms crossed in front of the chest) and hands in Namaskar or holding the elbows behind the back. The sequence moves to Adho Mukha Svanasana (dogpose) with the a bolster for head support followed by Virasana forwards continuing with the head support.
We then move to some longer, still poses using some bolsters for support. Cross bolsters, T-Shapes Bolsters and Viparita Karani with legs up the wall are all held for a longer period of time to allow your body to relax into the pose for some more passive, restorative actions.
We finish with a combination of short pranayama breathing with blankets under the back and head for support, which leads straight into Savasana to finish the sequence.
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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.