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.