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Hello, I'm Patricia Walden. In today's world with its constant stresses and demands, knowing how to relax is a very important skill. Yoga practice consistently, with a caring attitude, can teach us this skill. In yoga practice for relaxation, Rodney Yee and I will guide you through restorative poses that replenish your body's energy and rejuvenate it.
These poses were created by yoga master B.K.S. Iyengar. This video and yoga practice series are designed to help you deepen your commitment to yoga. Practicing the restorative poses is different from the other sequences in the series. In this video, you're not working your body, you're not doing, you're undoing, allowing nature to restore you. There are times when you're not doing, you're undoing, allowing nature to restore you.
There are times when you're exhausted from overwork, or are sick, or have jet lag. These are the poses you turn to. They can transform you. With the support you give your body through the use of blankets, chairs, and other props, you give space and comfort to the inner organs.
Physical and emotional tensions release, you breathe more freely, your muscles soften, and your joints gently open. This video includes two complete practice sessions. I teach the first, which focuses on opening and softening the front body. At the conclusion of the session, I guide you through a restful series of breathing exercises.
Rodney Yi leads the second session. It begins with a gentle flowing sequence and continues with supported forward bends with a chair. The poses in both sessions improve circulation and strengthen the immune system.
They are of great benefit to women during PMS, menses, and after childbirth. Take the time to nourish and restore yourself with yoga practice for relaxation. Allow the healing powers of yoga to reveal themselves to you.
Supported child's pose. Begin in simple sitting pose. For this first restorative pose, you'll need a bolster and a folded blanket, or several folded blankets.
Inhale, place your palms on your knees. Lengthen your front body up from the pubic bone. Exhale, lengthen the back body up from the lower spine.
Let your shoulders relax completely. Don't let the breastbone sink. Keep a gentle lift there. Inhale, soften and widen your upper back and shoulders.
Exhale, from that softening, lengthen your neck away from the upper spine. Soften your facial skin and let it descend downward toward the chest.
Relax your temples, your jaw. Separate your knees but not too far apart. Big toes touching.
Take your bolster or folded blankets and bring them between your thighs. You'll need a blanket to support your forehead.
Inhale, exhale, bend forward. Rest your torso and forehead on your bolster. Close your eyes.
Take the time now to adjust your support so you receive the full benefit of the pose.
Use your breath to release into the pose. Inhale, exhale, move your sitting bones downward toward your heels.
Inhale, exhale, soften your lower back muscles as you widen them away from the spine.
Let your lower spine lengthen toward your sitting bones. Breathe into your lower back and abdomen to create space.
The more you can allow your abdomen to be completely supported by the bolster, the deeper your relaxation response will be.
Inhale, exhale, completely let go.
Soften your eyes, throat, and tongue.
Inhale, exhale, open your eyes.
Inhale, exhale, open your eyes.
Inhale, exhale, open your eyes.
To come up, inhale and slowly raise your torso.
Sit in simple sitting pose.
Supported back bend. Begin in staff pose. We commonly hold tension in the upper back and shoulders.
Opening the chest in a supported way releases this tension.
For this pose you'll need a bolster and two blankets or several blankets.
Sit in front of your bolster or rolled blanket. Bend your knees, place a blanket roll under your knees.
Inhale, exhale, slowly roll down.
Keep the knees bent, feet on the floor. Your shoulders should drape off the bolster.
If you feel discomfort in your head or neck, place a folded blanket under them.
The arch of your neck should be completely supported.
Bring your arms away from your body in line with your shoulders, palms up.
Adjust the restorative poses to fit the needs of your body. The breath should move freely.
It may take some experimentation to learn just how much support you'll need to get the right amount of opening.
Close your eyes.
In this supported position, your ribs are lifted to open the chest and let your breath move more freely.
Inhale, exhale. Allow your back muscles to relax.
They might resist at first. Be patient.
Use your breath in contact with the blanket roll to help the back muscles soften and expand.
The quieter you become inside, the more you will experience the feeling of open space inside the chest and lungs.
As you feel the back muscles relax, soften the groins and straighten your legs one at a time.
To come out of the pose, move slowly. You're in a quiet state now.
Bend one leg and roll onto your side.
Rest before coming into simple sitting pose.
Supported crossed legs pose. Begin in simple crossed legs pose.
For the next pose, you'll need a bolster and three blankets or several blankets.
Sit in front of one end of your bolster or folded blanket.
Support each thigh with a rolled blanket. The point is not to stretch the inner thighs, but to relax the chest and abdomen.
Use another blanket to support your head so that your forehead is higher than your chin.
Slowly lower onto the bolster, first to the elbows, then all the way down.
The placement of the bolster allows the ribs, lungs, and diaphragm to unfold.
That's why it's the brain.
Close your eyes, soften them.
Look inward toward your heart.
Inhale, exhale.
Your breath should move freely.
Inhale, exhale.
Now change the cross of your legs, opposite leg in front.
Exhale, exhale.
Inhale, exhale.
To release, uncross your legs and roll onto your side.
Use your arms to help you come up.
Sit in simple crossed legs pose.
Supported bridge pose.
Begin in simple sitting pose.
This is a deeply restful variation of the classic bridge pose.
You'll need two bolsters or several folded blankets.
Place your bolsters so that they are end to end.
Sit on the bolsters in staff pose.
With your hands by your sides, slowly lower onto your elbows.
Lower the rest of the way.
Lie so your shoulders are off the bolsters and rest lightly on the floor.
Take the time to adjust your position so that you're comfortable.
Roll the thighs in and extend the legs.
If you feel any discomfort in your lower back, lift the tailbone and breastbone.
If you still feel discomfort, place a rolled blanket under your ankles.
Now feel your body completely supported by the bolsters.
Observe the gentle lift in the breastbone and the unfolding of the abdomen.
Place one of your feet forward into your thighs and follow the bolsters to the right.
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Let your breath carry you into a deeper state of relaxation
You can stay in this pose as long as you feel comfortable up to 15 minutes
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To release bend both legs
You carefully slide off the bolsters
Rest with your legs bent
Roll onto your side
Come to simple sitting pose
This is the crown jewel of restorative poses
It brings harmony and radiance to body mind and spirit
For this pose you'll need a bolster or several blankets
A small rolled towel
And a wall
Place a bolster or folded blankets about two inches from the wall
The support should be high enough to lift your pelvis well above your shoulders
And wide enough to support you from the pelvis to your lower ribs
Sit on your bolster
Pivot on your buttocks as you swing your legs up the wall
If you feel any discomfort in your neck, either use a folded blanket or a small rolled towel to support it
Release the weight of the legs toward the sitting bones
Gently turn the shoulders under
Bend the elbows so that your fingers point toward your head to help open the upper chest
By sensitively positioning yourself in this pose, your inner body will be able to soften and expand
Observe the pool between the navel and pubic bone, a reservoir receiving blood from your legs
Your abdomen gently unfolds
The ribs and diaphragm lift and open sideways
The lift of the chest repositions the heart so that it rests easily
Blood no longer needs to be drawn uphill, it flows down to your heart
Rest quietly
Inhale
Exhale, allow the breath to direct your relaxation deeper
Inhale
Exhale completely
Relax the skin of your facial muscles to release tension in your eyes, ears, and tongue
When they are passive, your entire nervous system relaxes
This pose is healing, it can transform you
To release, bend your knees and slide off the bolster
Rest with your back on the floor
Roll onto one side
Come to simple sitting pose
Relaxation pose and deep breathing
Begin in simple sitting pose, for this pose you'll need a bolster and a blanket or several blankets
It's so important to spend some time each day being quiet, to find out how you're doing below the surface of your being
Practice relaxation pose at the end of every session or at any time during the day
In front of your bolster, knees bent
Lean back, place your elbows and forearms on the floor
Lower yourself one vertebrae at a time until your torso is supported by the bolster
Place a folded blanket behind your head and neck
Now stretch one leg away from you at a time
Let your legs roll out
Move your arms slightly away from your torso
Turn your palms up
Feel your body in contact with the bolster and the floor
Is your weight balanced evenly between the right and left sides of your body
Is the center of your head resting on the support
You can adjust your head by placing your thumbs on the base of the skull and drawing it up and away from the neck
Lower your chin without compressing the throat or overstretching the neck
Close your eyes
Soften the inner corners of your eyes
Let them move away from the lids and rest deeply in their sockets
Release your head from the base of the neck
Descend the skin on the forehead toward the nose
Nose toward the chin
Soften the root of the tongue
Completely release the lower jaw
The more you can release and soften the facial skin, the deeper you'll relax
Lie quietly
We'll begin our breathing practice
All the breathing instructions should be practiced at your own pace
Observe your breath as it moves into and out of your lungs
The breath is the bridge between your inner and outer self
Inhale softly
Exhale
Once you feel relaxed, make your inhalation slightly longer than usual without forcing
Now make your exhalation longer than the inhalation
As you inhale, feel the lungs from the bottom to the top without straining
There's a tendency for the eyes and the brain to move up
Keep them descending toward the heart
Exhale from the top to the bottom down into the abdomen slowly without releasing your breath all at once
Inhale
Exhale your breath down into the navel area
Make your exhalation soft, calm, and smooth
Slow, soft inhalation
As you inhale, observe your inner body moving to the outer body
Feel the horizontal and vertical movement of the breath
As you exhale, breathe out slowly, smoothly, deeply
Feel your breath descending down into the area below the navel
Inhale, move the diaphragm and lower ribs sideways
As you exhale, let your exhalation increase in length
Let it be totally quiet
In that quiet, pacify your entire body, don't harden anything inside your head
From this silence, begin inhaling again
Observe the warmth and fullness of your inhalation
As you exhale, release down toward your navel area
Observe the coolness of your exhalation
Exhaling teaches your abdomen to descend, soften, and release
It teaches silence to the body and brain
Surrender to this silence
From the silence, begin inhaling
As you inhale, inhale with warmth and joy
As if you're receiving a divine gift
As you exhale, exhale with gratitude and surrender
This gentle act of inhalation and exhalation will have a very deep, quieting effect on your nerves
After your next inhalation, release your control of the breath and let it return to normal
Now we'll begin relaxation pose
Bend your legs and roll onto your side
Remove the bolster and roll back
Extend your legs away from you one at a time
Now you're ready to relax completely and withdraw from the surface of your body
Draw inward, away from your skin
Draw your eyes and ears inward and let them meet at a point inside the chest where it's quiet
Allow your arms and legs to be completely supported by the floor
At some point, your awareness will move away from your outer body and you will experience a quiet flow of peace towards your heart
You should be in a very peaceful state now
As we end relaxation pose, salute your soul
Open your eyes but keep them soft
Rest quietly for moving
Bend one leg and roll onto your side, moving away from your heart
Come to simple crossed legs pose
Relaxation pose teaches you to be outwardly and inwardly still
In this stillness the body and mind are united
Namaste
Hi, I'm Rodney Yee
In yoga practice for relaxation, you're discovering the benefits of restorative poses
How they replenish your body's energy and awaken your spirit
In the first practice series, you experience the opening and softening of the body
In this series, we'll practice supported forward bends
The back of the body supports us constantly
It seldom receives the care it deserves
Practicing forward bends with a chair will help you relax the back body
You will feel restored with nerves calm and mind quiet
The emphasis is to let go, to allow gravity to take you into the poses
In this stillness, be mindful of tension, places where the breath doesn't move
Observe these areas, allow the relaxation to come
We'll start with a gentle movement sequence to open your hips and prepare you for forward bends
Gentle movement sequence
We'll begin this sequence in staff pose
Sit with your legs extended, legs and feet together
Place your hands behind you, fingers facing back
Press the hands down to lift the torso
Soften the groins and allow the thighs to slightly roll in
Feel the legs descending into the floor
Inhale, lift the spine
Exhale, draw your legs and your feet into cobblers pose
Again, place your hands behind you, soften the groins
Release the tops of the thighs
Now hold the inside of both knees and extend your legs into wide angle pose
Place your hands behind you, soften the groins
Gently stretch through both legs, broaden the toes
Inhale, exhale, bring the legs to cobblers pose
Drop the thighs
Inhale, exhale, extend the staff pose
Let's do it again
Inhale, bend the legs
Exhale, cobblers pose
Inhale, exhale, wide angle pose
Inhale, exhale, to cobblers pose
Inhale, exhale, bring the legs to staff pose
Come to simple cross legs pose
Observe the simplicity of sitting
Supported wide angle pose
For the remaining poses, you'll need a chair
Sit in cobblers pose
Extend your legs out to the sides
Have the chair close enough so that when you bend forward, your forehead rests comfortably on the chair
If your weight falls backwards, sit on the edge of a folded blanket
Place your hands behind you
Allow the back to round slightly as you bend forward
Place your arms on the chair
Keep a gentle extension in both legs
Breathe
Inhale, exhale, allow the forehead to broaden on the chair
Now focus on the exhalation
Allow the exhalation to complete itself
As you exhale, feel the legs moving into the floor and extending
Draw the senses inward
Let go
Give yourself time to observe any tension
Follow the movement of the breath
Inhale, slowly come up
Sit in cobblers pose
Supported head to knee pose
Sit in cobblers pose with your hands behind you
Move from the quietness you've established
Extend the right leg under the chair
Draw the left leg back, release forward into supported head to knee pose
Lightly stretch through your left leg
As you exhale, soften the left groin and allow the leg to drop
Soften the back of the neck
As you inhale, let it come from deep within the abdomen
Exhale completely
Inhale, exhale, let it come from deep within the abdomen
As you inhale, slowly come up
Change sides
Exhale, rest on the chair
Continue to extend through the straight leg as you allow the relaxation to come
Release the muscles of the back and neck
Soften the brain
Simple inhalation, simple exhalation
As you inhale, come up
Sit in cobblers pose, support yourself with your hands behind you
Support it sitting forward bend
Extend both legs under the chair
Use your hands to draw the buttocks out to the sides
Roll the thighs slightly inward
Inhale, exhale, bend forward
Rest the forehead and arms on the chair
Lightly press the legs downward as you reach through the heels
Observe the softness and natural rhythm of the breath
Let go of any tension in your forehead, behind your ears, your cheeks and your tongue
Soften the shoulders
Find the natural length of the exhalation
As you exhale, let the mind empty
If you feel you can go further, keep your head on the chair as you push it forward and lengthen the spine
As you continue to relax, feel the inner body as spacious as the open sky
Inhale, slowly come up
Sit in cobblers pose with your hands behind you
Supported plow pose
You'll need three or four blankets in a chair
Move slowly and quietly
Place the blankets about one foot in front of the chair
Lie on your blankets, head toward the chair
Your shoulders should be one to two inches from the edge of the blankets with your neck and head off the blankets
Gently swing your legs overhead and place your thighs on the chair seat in the shins against the backrest
Adjust the chair so your thighs are completely supported
Bring the arms overhead, rest them on the floor
Inhale, as you exhale, allow any tension in the back muscles to drop away
Soften the skin from the center of the forehead to the temples
The eyes should feel like deep pools of water
Soften the corners of the mouth and the inner ears
Touch your neck
Your throat
And your tongue
At any time, make small adjustments that bring more comfort
Allow the breath to rise and fall like waves
Let the brain soften and drop toward the back of the skull
Completely relax
To come out of the pose, hold the legs of the chair
Inhale, as you exhale, push the chair away and slowly roll down
Keep your knees bent, feet on the floor
Slide off the blankets until your shoulders rest on the floor
Drop your knees out to the sides, rest in reclining cobblers pose
Allow the neck muscles to relax completely
Soften the throat
As you inhale, bring the knees together
Exhale, roll onto your side
Slowly come up
We'll end our practice with relaxation pose
You can practice with your calves on a chair seat or your legs on the floor
Lie on your back with your legs bent
Bring your arms out to your sides, palms up
Roll the shoulders under, soften the lower ribs
Extend the legs one at a time
Let the legs fall open
Close your eyes
Make any adjustments you need to feel comfortable
Feel your entire body supported by the floor
Observe any tension in your body
Release your toes, your feet, your ankles, your calves, your thighs and buttocks
Let go of your fingers, your hands, your wrist, your forearms and your upper arms
Soften your shoulders
As you inhale, the chest expands with ease
As you exhale, feel the inner organs of the abdomen release toward the floor
Allow all the muscles of your back to soften
Release the back of your neck
Release your skull, your throat, your inner ears, your facial muscles, your forehead and your eyebrows
The eyes rest back into the sockets
Release your cheeks, lips and tongue
Now visualize the entire body letting go
Conscious relaxation
As you feel supported by the floor, let your fears, your insecurities, your difficulties drop away
Dissolve
Let the stillness come
Feel the union of the internal and the external
The presence of the body, mind and breath. Feel the vibrations of the breath throughout every cell of the body
The completeness of release
Conscious relaxation
As you feel supported by the floor, let your fears, your insecurities, your difficulties drop away
Dissolve
Feel as though you are held in the arms of Mother Nature
Feel the union of the internal and the external
The presence of the body, mind and breath
Dissolve
Dissolve
Bend your legs
Roll onto your side
Use your arms to come up
Sit in simple cross legs pose
Bring your palms together
Inhale with lightness
Exhale with gratitude
Namaste
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Mooji Media Ltd. All Rights Reserved.
No part of this recording may be reproduced without Mooji Media Ltd.'s express consent.
Mooji Media Ltd. All Rights Reserved.