Many Iyengar yoga schools run their classes on what’s known as the ‘Pune cycle’ – a four-week program that has a different focus each week. The first week’s class is usually focused on standing poses, the second on twists and/or forward bends, the third on backbends and the fourth week is restorative.

In a restorative yoga class, only a handful of poses may be performed with each one held for longer periods than usual – ranging anywhere between 3 minutes and 10 minutes. However, it depends on the total duration of the class which can range from 1-2 hours. (Note: both sequences featured below include 11 – 16 poses in total!)

We also use ample props – blankets, bolsters, straps, blocks, chairs, wall ropes and lots more - in order to allow us to remain comfortably in the pose without pain or strain. The idea is to set yourself up in the pose, using whatever props you need, and then to remain there quietly.  

What are the benefits of restorative yoga?

If practiced regularly a restorative yoga practice can provide significant and profound effects on the body and mind. These benefits can include:

·      Decreased stress and cortisol levels

·      Deeply relaxes the mind and body

·      Recovery of muscles and the body

·      Helps fight depression and chronic fatigue

·      Improves sleep and mood

·      Boosts the immune system

·      Allows time for self-reflection and awareness

Initially Restorative yoga was developed for people suffering from injuries, stress, anxiety or illness, as well as people with limited flexibility and strength – but is beneficial for anyone who is looking to release tension and relax. In contrast, modern day Yin classes which also use props and longer holds in a similar way, are designed for fit and healthy students, who are looking for a deeper stretch in the physical body.

In his book – Yoga: The Path To Holistic Health, BKS Iyengar also outlines many yoga class sequences to help manage and/ or overcome dozens of health conditions, from heart and circulation issues, to hormonal or digestive issues, brain and nervous system issues to skin and joint issues…

What are some good restorative yoga sequences?

The attached image is an example of a great restorative yoga class by Bobby Clennell – Iyengar Yoga teacher and long-time student of B.K.S. Iyengar, artist/ illustrator and author of two yoga therapy books and a children’s yoga book.   

The poses included in Bobby’s restorative sequence are:

1. Savasana – corpse pose (blanket under the head)
2. Supta Baddha Konasana – reclined bound angle pose (on bolster, blanket for the head. strap the legs)
3. Supta Virasana – reclined hero pose (on bolster, blanket for the head, strap the legs)
4. Prasarita Paddottanasana – wide legged forward fold (with head support)
5. Uttanasana – standing forward fold (with head support, legs hip width apart)
6. Adho Mukha Svanasana – downward facing dog (with head support, hands on blocks)
7. Viparita Dandasana – inverted staff pose on chair (feet and head supported, option to strap the thighs together)
8. Sirasana – headstand (use wall support if needed)
9. Setu Bandha Sarvangasana – supported bridge pose (use blocks as shown, or a bolster along the spine, strap the thighs and/ or ankles as preferred)
10. Salamba Sarvangasana – sholderstand (on a chair, blankets to support the shoulders and neck)
11. Pranayama – yoga breathing exercises (blankets along the spine and under the head)
     

Another popular restorative sequence comes from BKS Iyengar himself, as seen in the image below and can be found in the back of his book – Light on Life. This sequence was designed specifically to create emotional stability but can be performed at any time.

You will need approximately 2 – 2.5 hours to complete this sequence, You can also read more about yoga for emotional stability in one of our earlier blogs here.

You’ll either instantly love or learn to love restorative…

It’s revitalising and nourishing benefits cannot be denied, but not everyone loves a restorative class. It requires the ability to be physically still as well as mentally and emotionally steady and quiet. In our busy and overstimulated world, we are often encouraged to keep moving and doing – which makes our ability to stop more and more difficult.

If you do have a busy mind, and find your eyes darting around when you try to meditate or do restorative yoga – an eye pillow or even a stretchy bandage wrapped around your head (at the height of the temples) can be helpful. In the end, however, only regular practice and patience will allow you to find a sense of peace and stillness in a restorative class.

Looking for more articles and information about restorative yoga? Check some of these out:

·      Restorative yoga – what to expect

·      Why you need a restorative practice this winter

·      Restorative yoga – love it or loathe it?

·      This is the best type of yoga to do when you feel totally burnt out

·      An introduction to restorative yoga

·      Yin yoga or restorative yoga?

·      What the heck is restorative yoga and why should I do it?

Remember to seek the guidance of a certified Iyengar yoga teacher, and let your teacher know if you have a new or ongoing medical issue, ailment or illness. All Iyengar yoga classes can be adapted to support, manage and cope with a wide range of ailments or conditions happening within your body, mind and even your life!

Send us your restorative yoga questions, tips and photos. Email info@yogatogo.com.au or message and tag us on Facebook, Instagram or Twitter.