29 Jan Restorative Yoga Sequence

Restore your energy levels, release tension from your back and shoulders and feel uplifted with this restorative yoga sequence. 

Take 30 minutes out for yourself to enjoy this deeply restful and rejuvenating sequence. This restorative yoga sequence initiates deep relaxation through nurturing yoga poses that soothe your body and mind. You’ll unwind tension in your back and shoulders and float off your yoga mat totally refreshed and relaxed.

As you practice the restorative yoga sequence remember that you want to feel totally supported, relaxed and at ease. The poses that should require no effort, struggle or strain so you can sink in to a place of total tranquility. For this reason it helps to have some yoga props to support you. Before you begin find one or two thick blankets (or a yoga bolster or large towels) and a yoga block (or a couple of large books).

Restorative Yoga Sequence for Back and Shoulder Release

Childs Pose

1. Kneel on the floor. Sit on your heels with your big toes touching and take your knees hip width apart or wider.
2. Lower your torso towards the floor keeping your hips heavy towards your heels. Walk your hands out in front of you as you fold forward.
3. Support your chest and side of the head on to a bolster or thick rolled up blanket. If your sit bones have moved away from your heels place another blanket between your seat and heels. Let your forearms drop down on to the floor and relax your shoulders.
4. Rest in the pose for 5 minutes turning your head tot he other side half way through.

Cat Cow

1. From Childs Pose lift up on to hands and knees positioning your hands directly underneath your shoulders and your knees underneath your hips. 
2. As you breathe in arch your spine so your belly drops towards the floor. Gaze ahead and think about drawing your chest forward.
3. As you breathe out round out your back lifting your spine towards the sky. Draw your shoulder blades apart and tuck your chin towards your chest.
4. Breathe as deeply as possible so you can make these movements so slow and mindful. Continue to move with your breath between your arched and rounded back for 1 minute.

Supported Bridge Pose

1. Lie down on your back with your knees bent, your arms alongside you and your feet hip width apart.
2. Press down in to your feet to float your hips off the floor and slide a yoga block (or a large book or two) underneath your lower back. (If this feels uncomfortable you probably need to move the block lower so it is at the very base of your spine).
3. Allow your weight to sink down in to the block and relax your whole body. 
4. Rest here for 5 minutes.

Supported Fish Pose

1. Roll up a thick blanket, towel or extra yoga mat and lay it across your yoga mat.
2. Lie down on your back with the roll of blanket underneath your upper back, running across the back of your shoulder blades so you feel a gentle lift in your chest.
3. ‘Cactus’ your arms so your elbows are just above the blanket in line with your shoulders and your forearms are parallel alongside your head with palms facing up.
4. Either keep your knees bent with your feet on the floor or straighten out your legs if that feels comfortable on your back.
5. Rest here for 5 minutes.

Side Lying Shoulder Opener

If you have any shoulder injuries do not practice this pose.

1. Lie down on your front and take your left arm straight out to the side along the floor in line with your shoulder and your palm facing down.
2. Slowly start to roll on to your right side until you feel the stretch in your right shoulder. This may happen very quickly so don’t push yourself to go too far in this one. Use a blanket underneath your head as a pillow.
3. You may want to place a pillow or blanket underneath your left knee for extra comfort.
4. If your shoulder is very open you can bend your right knee and bring the sole of your right foot to the floor with your knee pointing skyward. Finally wrap your right arm behind your back.
5. Hold for 2 minutes. Roll out of this pose very slowly resting on your front for a few months before repeating on the other side.

Savasana

1. Lie down on to your back with your legs outstretched. Position your feet at least hip width apart.  Let your toes roll out.
2. Take your arms out just a little way from your body. Turn your palms to face up.
3. Close your eyes and rest in stillness for 5 minutes, or longer.

Like this sequence? You’ll love Shine Yoga’s Restorative Yoga and Massage Workshops which combine yoga and massage to create the most blissfully relaxing experience. Or join any of our Shine Yoga retreats to experience the relaxing power of restorative yoga as well as yin and vinyasa flow styles.