‘Advanced’ Restorative Yoga: Back on an Even Keel

Mar 19, 2010 | Yoga practices, Health | 1 comment

Fatigue to Exhaustion

Feeling depleted can range the spectrum from tiredness to utter exhaustion. We humans want to be able to keep up with all the demands a busy life makes on us. Career, studies, parenting, even socialising, eventually will take their toll. 

Several causes for weariness are lack of sleep, overworking, financial worries, and emotional stress. 

Restorative yoga can set you back on an even keel. Supine poses quiet the sympathetic nervous system. And, gentle inversions invigorate your body’s systems. A favourite pose that combines inversion and supine is legs-up-the-wall, Viparita Karani in the sequence below. Here’s my video version of it.

I’ve found that the very best way to avoid big fluctuations in your energy levels is to adopt a well-rounded daily yoga practice. 

You might find that you need a bit of inspiration to get you going on practicing at home. If you need support in establishing consistent practice, here’s a helpful article for you to read from The American Yoga Journal.


Advanced Restorative Sequence


Sitting: 10 min.
Adho Mukha Virasana, bolster, 3 min.
Uttanasana, 5 min., crown of head supported on chair or block
Adho Mukha Svanasana, 3 min., crown of head supported on brick, blanket, or bolster
Parsvottanasana, head supported, 2 min. each side
Prasarita Padottanasana, head supported, 5 min.

Supported backbends and Inversions

Sirsasana, 5 min., (If not doing headstand, x-ed bolsters)
Dwi Pada Viparita Dandasana, 5 min., over chair, head resting on block (or lie with block between shoulder blades)
Kapotasana, 3 min., over chair, head on block (a difficult pose, even supported so make sure your body will accept it – or do chair twist)
Chair Twist for upper body, 1 min. each side, x 2
Setubandhasana, 10 min., block under sacrum/feet against wall
Sarvangasana, 5 min., supported on chair
Halasana, 5 min., supported

Cool down

Supta Virasana, 5 min.
Supta Baddha Konasana, 5 min., on bolster, using belt & bolster
Viparita Karani, 5 min.
Svasasana, 10 min., short yoga nidra
Pranayama: Nadi Sodhana

1 Comment

  1. Yummm


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