Restorative Yoga

Steps

1. 1

   Set up: a folded blanket or pillow within reach — inhale and settle

2. 2

   Child's pose: knees wide, forehead resting on the floor or a pillow — five slow breaths

3. 3

   Seated forward fold: legs long, fold with soft knees; rest arms — hold for two minutes

4. 4

   Reclined butterfly: soles of feet together, knees wide, support under each knee — three minutes

5. 5

   Supported bridge: hips on a folded blanket, arms open — inhale space, exhale ease — three minutes

6. 6

   Legs-up-the-wall (or legs on a chair) — five slow minutes, breathing naturally

7. 7

   Final rest: lie flat, arms open, palms up — three minutes of quiet breathing

Wellness benefits

• Deep nervous-system rest
• Restores energy
• Softens tension