Recipe for an at-home restorative class

By Megan Prenty and Alana Rigby

As the days get darker and temperatures drop, many of us crave time and space to slow down and rest. This practice of turning inward can be challenging in what, for many, is a busy time of year - a time of socialising and family gatherings and all the emotions holiday commitment can engender.

Restorative is a practice Alana and I turn to during these busy times. In the hopes that you can find a moment for stillness and rest, we want to share the following simple at home practice that can be done at home using 1-2 pillows and a couch/chair/bedside. If you have other props or can find another way to support comfort, go for it!

Set the mood

Restorative practices are about tuning in, slowing, down and sitting in the present. To facilitate this practice you may want to play some gentle and ambient music or dim your lights and ensure your clothes are cozy and comfortable.

We've designed this as a sequence you can follow along at home (a convenient substitute for our weekly class while we're on winter break). However, you can practice these poses individually as a restorative snack anytime. In that case, we encourage you to make time for both sides in double-sided postures.

Length of time in a posture matters. On average, it takes seven minutes to engage the relaxation response fully, so taking ten minutes per shape ensures more time in the relaxation response.

Start with breath

Let's begin with a guided breathwork exercise that focuses on bringing the breath into the belly and allowing it to comfortably slow and deepen. Follow along with the video below.

This breathwork helps to stimulate the body’s relaxation response and gently eases the sympathetic (fight or flight) nervous system response.

To support this engagement of the parasympathetic (rest and digest) nervous system and elicit the relaxation response, try to breathe out for slightly longer than you inhale. Throughout your postures (and your day) you can always connect to the present through this breath. 

Supported backbend 

Our first posture is a supported backbend. 

Set up

• use a couch, chair or the side of your bed by sitting on the floor and bringing pillows directly behind you to support your head

• If space allows, let your arms open to the sides resting on a surface (as pictured)

Rest here by setting a timer for 7-10 minutes. Allow yourself to melt into this shape. Benefits include opening through the front body counteracting postural strain and inviting breath into the lungs and belly. 

Supported twist

Next we move to a supported twist. I've provided two options for your practice. 

Set up for option 1

• Place one or two pillows in front of you and gently fold forward over the pillows with your knees out to the side

• Knees can stay stacked or slide apart - whatever feels more comfortable

• Turn your head the same direction as your knees for a less intense spinal twist or turn your head the opposite way for a more intense spinal twist.

Set up for option 2

• Use a couch, chair or bed to support the torso. Turn to face the couch and rest your chest down on it. You can stack your arms under your head.

• Legs can be bent and the knee and stacked to one side of the body as in option one or you can bend the knees, stacking them on one side. Reach the top leg back and nestle the knee in the sole of the other foot (as pictured).

• Decide which way your face will turn. Allow yourself to melt forward into your supports. Notice the gentle pressure on the front of the body to improve awareness of breath. 

Twists are beneficial for releasing tension in our stabilising postural muscles. This one especially helps relieve the thoracic spine. The forward folding aspect helps to soothe and settle the nervous system. Be sure to set a timer or alarm for 7-10 minutes a side to really allow yourself the time to drop into this shape. 

Side bend or banana asana

Next we move into another two sided pose - a side bend. You can do this with your couch, chair or bed as a prop (as pictured) or lying comfortably on your back.

Set up for version with couch

• Bring your legs out long or cross legged in front of you with your side next to your couch

• Lift your arms above your head and lean sideways into the support of your surface. You may want pillow(s) beside you to tuck under your neck and head to reduce the active effort of this pose. 

Set up for lying on your back

• Lie down on the floor or a blanket

• Simply lift shoulders, head and arms to one side as well as feet to the same side. Then allow the back body to relax into this shape. 

Breath into the side of the body that is opening in a gentle stretch. This is soft, easeful posture that focuses on one side of the body, especially the low back stabilising muscles. It also helps to bring awareness into the side body and the lungs one side at a time. 

This is a more activating pose, so seek ways to actively relax and release effort by deepening the breath and unclenching the muscles of the jaw and seat. Allow yourself 7-10 minutes a side. 

Stonehenge or supported legs up the wall

We conclude with one of our favourite restorative posts.

Set up

• Lie on your back on the floor or a blanket with your seat near your couch

• Bring your lower legs up onto the seat of your couch. Ensure the calves are supported and the weight of the legs can rest easily. 

• You may choose to bring a pillow under your head for additional comfort. Arms may come to the side palms up to support opening through the chest, or to rest down by your side or on the belly. 

When possible for closing our practice, it's ideal to give 12-20 minutes for the closing practice. This allows a deeper settling into the relaxation response and the parasympathetic state.

Wishing you deep breaths and moments of calm and joy this holiday season and look forward to reconnecting in the new year.

Xo - Megan and Alana