Written by Ana Davis

Theme: Heart opening – passive backbends.

Benefits: rejuvenating, promotes deeper, more efficient breathing; relieves upper back and neck tension; good for digestive complaints; creates limber spine.

Suitable for experienced beginner to intermediate.

Use this sequence to rest and renew at day’s end or whenever you’re feeling tired or in need of some self-nurturing.

1.    Supta Baddha Konasana (reclining bound angle pose)  - 5 minutes

2.    Supta Virasana (reclining hero’s pose) – 3-5 minutes

3.    Adho Mukha Virasana  (supported forward hero’s pose) – 4-5  minutes

4.    Chair backbend – 3-5 minutes

5.    Setu Bandha  (supported bridge pose with T-bolsters) – 5 - 10 minutes

6.    Apanasana (knees to chest – counterpose)

7.    Viparita Karani (legs up the wall) – 5 minutes

8.    Savasana or Seated breathing / meditation – 5 – 10 minutes

Sequence by Ana Davis, yoga teacher and teacher trainer, specialising in restorative yoga and pre- and post-natal yoga.
For further explanation of restorative Yoga, read 'Restorative yoga: the art of rest'.
Photos by Colin Clements, Australian Yoga Life, and Miranda Burne.