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.