This week, I have found oneness. Living in the “now”, I feel intimately connected to everyone who passes through my life. I am ONE with everyone and everything; my gift to all that I encounter is my complete presence in their company. While sitting in lotus, I feel my heart pulsing, expanding, and reaching out to everyone in my vicinity. My yoga practice has raised a new gentleness and tenderness in me that was previously unexplored and undeveloped. The constant meditation has raised love and compassion in me to a deep and poignant level. I live. I laugh. I love. Perhaps some laughter yoga classes are in my future…

I am joyful.

I love equations as they make everything seem so clear.

• Students have come to let go of daily stress
• More importance placed on relaxation, rather than doing or achieving
• Importance is on giving the students the opportunity to let go
• Support creates release – every asana is a variation with the aim of relaxation
• Array of props such as blankets, bolsters, and blocks support the body to relieve muscular tension; used to provide physical support to the students when required; props can “prop up” or they can “anchor”
• An atmosphere conducive to the letting go of stress is crucial
• The aim is muscular release, not to find one’s edge
• Personal attention – look for signs of effort or discomfort
• Quiet, along with mindful transitions

Class Plans – 75 minute classes (10 Week Plan)

Centering – 15 minutes – Vary between weeks

Long Savasana with Guided Meditation

The Instructor is to participate – adopt the role of guide and caregiver

Describe the principles of restorative yoga to students

Warm Up – 15 minutes – Vary between weeks

Warm-Up

Select a different deep relaxation technique to explore.

Place rolled blanket or bolster under knees to help release lower back. Optional neck pillow or
headrest may make students more comfortable. Guide students to rest hands on lower belly
and feel its movement as they breathe.

Asana – 30 minutes – Vary between weeks, depending on the students

Reclining Bound Angle Pose
This pose provides gentle opening to the hips and chest, and is an excellent time to focus on breathing or to introduce a heart-opening meditation. Lean bolster on stack of blankets or blocks. Place rolled blanket under each knee. Strap can be looped behind lower back, over insides of legs and around feet. This allows students to relax any effort to hold feet together.

Supported Bridge Pose
This pose releases tension in the hip flexors, abdominal muscles and chest. Having the head slightly lower than the heart deepens the relaxation response. Place combination of bolster and rolled blankets under lower back and hips. Looped strap can be placed around thighs, tightened just enough to keep knees from splaying apart. Legs can be bent or straight, whichever is more comfortable. If the legs are straight, place a block under the feet for extra support.

Supported Child’s Pose
This pose releases tension in the back and hips. The bolster provides a feeling of security and comfort. Kneel, and place bolster between knees. Fold forward over the bolster, resting the head on it. Blanket may be placed under hips for more support.

Gentle Inversion
This pose provides an inversion for the lower body and is an excellent way to end a restorative practice. The only prop necessary is the wall. A folded blanket placed under the torso provides additional elevation.³

Stress Management – 5 minutes

Select a different stress management technique to explore

Relaxation – 10 minutes

Savasana with Music