- 1). Gather the props that you will need. Most restorative poses use props for support so you can maximize your relaxation. You will need a blanket, a bolster (long pillow) and yoga blocks. An eye mask is optional.
- 2). Begin any restorative sessions with some movement to warm up your muscles. Cat and Cow pose is a good warm up: come to your hands and knees with a flat back. Inhale, gaze up and drop your belly. Your chest and sitting bones should raise slightly. Exhale and reverse the pose. Gaze towards the floors and round your spine towards the ceiling.
- 3). Press into your toes and lift your knees. Push back through your arms to come into Downward Facing Dog pose. Stay here for five to 10 breaths.
- 4). Lie on your back with your arms by your sides. Inhale and lift hips off the floor to come into Bridge pose. Place a block under your sacrum for support.
- 5). Bring your mat to the wall. Place two folded blankets or a bolster slightly above your buttocks. Swing your legs up the wall. Once you are comfortable you can place an eye mask or scented pillow over your eyes. Stay here for five to 15 minutes.
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