Written by Ana Davis

Theme: Forward bends and inversions.

Benefits: good for relieving headaches and nervous tension; balancing for the hormonal system; stretches hamstrings and lengthens/tractions lower back.

Suitable for experienced beginner – intermediate.

Use this sequence to rest and renew at day’s end, to cool the body and mind in hot weather, or whenever you’re feeling tired or in need of some self-nurturing.

1.    Viparita Karani (legs up the wall pose) – 5 minutes  (practice samvrtti pranayama – even inhalation/exhalation) 

* do without bolster if menstruating













2.    Supta Padangustasana

a) Hamstring stretch – leg to the ceiling








b) Supported leg to side – inner thigh stretch –   2 minutes each leg









3.    Adho Mukha Svanasana (down face dog pose) – do with heels against a wall – 1-2 minutes


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








5.    Uttanasana (supported intense forward stretch) – 2 minutes












6.    Prasarita Padottanasana (supported extended wide legged forward bend) – 3 minutes












7.    Cross-legged forward bend – 2–3 minutes each side









8.    Setu Bandha with brick  (bridge pose)  – (you can add an inversion variation by straightening one leg first, then both ) – 3–5 minutes









9.    Salamba Halasana (supported plough pose) – 5 – 8 minutes  

* do not do if menstruating









10.    Savasana (corpse pose)








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.