Supported Restorative Yoga Sequence With A Chair
Here is a calming Supported restorative Yoga sequence to help you rest, restore your nervous system, breathe better and welcome yourself as you are. Introducing a chair as a prop can be very supportive and can help you discover new sensations in your restorative practice.
We live in a fast-paced and tension-charged society, full of demands that cause us a lot of stress. While stress can be beneficial to help us respond to immediate danger (survival mode), it becomes hugely detrimental if it remains an unresolved, constant strain, i.e. when the fight-or-flight button is always on.
It can create anxiety, depression, cause havoc on your guts, high blood pressure, weak immune system, insomnia, etc.
For our optimum health and wellbeing, it is essential that we practice the art of rest through activities that invite relaxation. This will give our body a chance to rest, reset and restore balance to our physical, mental and emotional body,
Here is my favourite as it has made a big difference to my wellbeing, presence and calm responses in my new life as a mama: Supported Restorative Yoga.
“Sometimes the most important thing in a whole day is the rest we take between two deep breaths.” – Etty Hillesum
Holding time in supported restorative yoga is often 15 minutes or more (depending on the pose) because it takes the body at least 15 minutes to relax or to reach the state of Pratyahara [withdrawal of the senses]. The next stage, Ashunya [non-emptiness], the state where the mind goes somewhere else and is completely withdrawn from the senses. There is no content and no state in the mind. This allows for re-programming of our parasympathetic nervous system.
This shift into the parasympathetic system is important because it helps the body heal by stabilizing and improving our immune system, our circulatory system, our digestive system and our hormones.
Props
For this sequence you will need:
- a bolster
- a block
- 1 or 2 blankets
- a chair
-
Forward Fold
or
Forward Fold poses calms the mind and soothe the nervous system. They help reduce stress and blood pressure, and they can alleviate anxiety. They help stimulate the liver and kidneys while enhancing digestion.
As you fold forward and create space between the vertebrae, you are creating better circulation to your spinal cord, house of your autonomic nervous system, sending a message to your brain to relax. They are great poses to do when you feel over-stimulated, as they help slow down the brain waves.
Setting up:
For this one, you can either cross your legs or have them long, like a small Dragonfly shape. The closer your pelvis is to the chair, the less tension you are likely to experience in the back.
Place your blanket onto the chair to soften the surface. Lean forward and rest your forehead on the back of the hands.
Being there:
Relax all muscular effort and stay with your breath, present moment to moment. There is nothing to do but to attend to your own presence.
Stay for anywhere between 3 to 15 minutes.
Coming out:
Inhale and gentle bring the upper body back to centre. Pause and observe how the pose affected your body and mind.
Contraindication: As a Supported Restorative Yoga pose, we are not targeting a stretch of the spine. However, be mindful if you are working with a neck or lower back injury, including herniated discs or degenerative spinal diseases. Always listen to your body’s guidance.
2. Side bend
While you are creating pace in the intercostals muscles and nourishing the lateral flexion of the spine, you are also increasing your breathing capacity.
This supported side bend will help your body and mind relax, as you rest completely help by your props. No muscular holding or tensing.
Setting up:
Place your bolster perpendicular to your mat for your side ribs to rest on.
Place the block on medium height for your head to lean on.
A blanket between your knees or between the ankles can add support and comfort here.
The chair will be at the top of your mat for your top arm to come and rest. Check that the forearm is supported all the way to the elbow crease. If the back of the chair is open, your fingertips can gently curl and passively hold onto the back of the seat.
Being there:
Exhale and let your whole body weight drop into the props. Inhale and observe the depth and the wandering of the breath in the body.
Let yourself be assisted and surrender into stillness for 3 to 15 min.
Coming out:
Release the top arm and take your time before pressing yourself up into a seat. Pause for a few moments as you witness and receive the effects of this pose on your body.
Contraindication: If you are working with a shoulder injury, keep the top arm down.
3. Backbend
Option 1
or
Option 2
Supported backbends are an antidote to our habitual and detrimental posture of rounding forward. They help energise the front of the body and the abdominal organs are stimulated. This backbend increases the breathing capacity and invite an openness of the heart space, hopefully leaving you feeling refreshed and inspired. It is an instantaneous mood shifter!
Setting up:
Option 1
Place your blanket on the seat and make sure it covers the edge of the chair to soften the contact with your spine as you lean back.
Saddle your bolster with the chair behind you and face away from the chair. I find helpful to have the block on the lowest height to support the back of the head. You can remove the block if your neck feels comfortable and this will deepen the backbend. Remember though that in Supported Restorative Yoga we are not stressing the tissues like in our Yin Yoga practice, so you want to set up your posture to be extremely comfortable.
Slowly recline, rest your head. The arms can come up above head and rest on the top of the chair (option 1) or are wide open resting freely (option 2). In option 1, I like to bring my arms around the chair, lightly interlacing the fingers for them to hold effortlessly.
Option 2
A great starting point if you are new to back bending with a chair. The benefit here is that the chair helps spread the load of the backbend evenly to the whole spine.
Place your bolster perpendicular to the front of your chair, directly where your head will be placed. Add your block on top of it for additional support to your head and neck.
Place your blanket onto the seat of chair, making sure it covers the edge. Sit reverse on your chair with your legs through the back frame of the chair.
Slowly lie back so that your sacrum and the bottom of your shoulder blades are just coming off the edge of the seat. Allow the back of your head to meet the cushion. Adjust the position of the shoulder blades if needed.
Spread the arms open so they can rest freely. Some people like to bring the arms overhead and lightly hold onto the opposite elbows. This will change the sensations in the shoulders. Play and explore how it feels for you!
Keep your legs bent and feet flat on the floor.
Stay for a few minutes, as long as it feels comfortable for your back, and as long as you can relax in the shape.
Being there:
Breathe slowly and evenly. Feel held by the props. With each inhalation, your front body opens; with each exhalation, your belly and organs soften and your mind quiets. As you gradually relax, allow your back to sink into the props. Imagine you are lying in a beautiful and safe space. Open to this place and receive the beauty and wholeness of this moment.
Coming out:
Option 1
Release your arms and inhale your way back up by using your hands onto the bolster for support or slightly rolling to the side first.
Option 2
Interlace your hands behind your head and tuck the chin to your throat. Use your hands to bring the head back up as you exhale. Press onto your feet and hold onto the frame of the chair to help the upper body back up.
Take a moment to notice the sensations along the spine and any shifts occurring in the mind and the breath.
4. Reclined Butterfly
This reclined pose is wonderful to help reduce stress and calm the mind, as it activates the parasympathetic nervous system. Pregnant and breastfeeding women usually enjoy this pose very much.
This pose encourages apana vayu, the downward flow of prana, which helps us ground and eliminate the waste from the body.
Setting up:
Turn the chair over, place your bolster against the chair and your block underneath the bolster for support of the lower back.
If you have an extra blanket, use it as a pillow here to support the neck. Make sure your head is not tilting back, have your chin lower than your forehead.
Support the knees with a blanket wrapped over the ankles and reaching under the knees and thighs. You can also use cushions under the knees. This will help the hips to relax and avoid any strain in the inner thighs.
You can also add another blanket to cover the body to bring added warmth and comfort.
Being here:
Exhale and let yourself be held. The pelvis, back and shoulders are supported. Breathe slowly and effortlessly. If your mind wanders, watch the thoughts from a distance. Don’t attach any judgement or stories to them, and return your awareness to the flow of your breath.
Stay from 5 to 20min, or as long as you are exquisitely at ease in this shape.
Coming out:
Gently bring your knees back together and walk your feet apart. Use your hands to help bring the knees back up. Slowly roll onto one side and take your time to feel the after effects of the pose.
Contraindications: If you are working with a hip or knee injury, make sure you support the thighs and knees really well. Alternatively, you might choose to keep your legs long.
5. Savasana
This variation of legs-up Savasana is called instant Maui because it’s like an immediate beach vacation for your body, mind and soul.
The inversion has a cooling and calming effect on the mind and body, which makes it a great pose to do before bed if you are struggling with insomnia.
A fantastic pose to do by itself or to close the practice with.
You can stay 15-20min here, or as long as you feel that you need it.
Setting up
Place a blanket on the seat of the chair and one as a pillow where your head will come and rest.
Sit sideways at the bottom of the chair and simultaneously swing your legs up the seat as you recline.
Make sure that both calves are supported and that the edge of the chair reaches the back of the knees. Check that your hips are not right under the knees: we want an angle wider than 90 degrees in the knee and hip joints.
Place the bolster onto the shins. Cover your eyes and your body.
Alternative: Some people prefer elevating the pelvis slightly. If that’s you, you can slide a blanket or cushion under your sacrum.
Being there
Relinquish the weight of your whole body. Allow yourself to float on a still and peaceful lake. Exhale any effort and receive the restorative healing that your body, mind, heart and spirit need.
Rest in stillness and enjoy! Stay as long as it feels comfortable. Take your time.
You might like to read my poem Rest at any stage of your practice to invite relaxation and peace.
Let me know how this practice feels for you or share any question in the comments below.