Morning Restorative — class guide

Slow the breath down before the body is asked to stay anywhere.

1. 0:00Supported restLie back with a bolster under the knees. Let the floor hold you completely.3:25
2. 3:25Gentle cat and cowThe smallest version of the movement — just enough to find the spine.2:15
3. 5:40Child's pose over a bolsterBolster between the thighs, chest resting on it, head turned to one side.3:20

Three or four shapes, each held long enough for the tissue to change.

1. 9:00Butterfly foldFeet a good distance from the hips, spine allowed to round. Rest the head on a block.5:30
2. 14:30Dragon lungeBack knee down on a blanket, hands on blocks. Find the first real edge and stay there.5:30
3. 20:00Supported bridgeBlock on its lowest or middle height under the sacrum. Nothing should pinch in the low back.4:10
4. 24:10Sleeping swanFront shin angled, hips supported by a cushion so they stay level. Fold when you're ready.5:30
5. 29:40CaterpillarLegs long, spine soft, head heavy. This is a fold to rest in, not to reach through.4:05

Unwind the holds and finish with a long rest.

1. 33:45Supine twistKnees to one side over a cushion. Let the shoulder float if it wants to.3:05
2. 36:50Legs up the wallLegs resting up the wall, arms wide, eyes closed.3:05
3. 39:55RestBlanket over you, eyes covered if you like. Stay as long as the class allows.5:05