Restorative practice Svastikasana Sit stable and comfortable in Svastikasana. Lift the spine and the sides of the chest. Observe the movement of the chest with inhalation and exhalation and focus the attention in the region behind the chest bone. You can chant the OM if you so wish Parsva Svastikasana & Baddhangulyiasana Repeat the twist twice changing the crossing of the legs. Practice Baddhangulyiasana changing the intelocking of the fingers Lorena Simonetto – Iyengar® Yoga Teacher Supta Baddha Konasana 3-5 Min Support all the ribs with a bolster but leave the lumbar area exteded toward the buttocks. Hold the elbows and exted the sides of the chest. Repeat with the other crossing. After a while relax the arms near the body as in Savasana Here is how to make a bolster out of 3 blankets or towels Lorena Simonetto – Iyengar® Yoga Teacher Supta Virasana 3-5 Min The pose is always a bit of a challenge... find out the height that is needed (under the pelvis and along the spine) to be able to enjoy a nice stretch of the quadriceps and groins. Keep the thighs parallel (you can use a strap) If you have knee problems and the pose is not possible, practice Supta Svastikasana Lorena Simonetto – Iyengar® Yoga Teacher Adho Mukha Svanasana 3-5 Min If possible, practice with a strap on the groins to facilitate the extention of the chest. Support the head Prasarita Padottanasana 3 Min Lorena Simonetto – Iyengar® Yoga Teacher Supta Padangusthasana I & II 1 Min per side and pose Start in Supta Tadasana with both feet firmly grounded on the wall. Start with the right leg up. Keep both knee straight and extend the inner leg toward the inner heel. Make the sole of the feet broad and long When the leg goes to the side, maintain the abdomen turning in the opposite direction and pull the femur head into the hip socket Lorena Simonetto – Iyengar® Yoga Teacher Adho Mukha Upavista Konasana 2-3 Min Keep the legs straight and the toes pointing perpendicularly up. Sit higher if you cannot keep the sacrum in. Maintain the sitting bones grounded and bend forward from the rim of the pelvis. Support the head (a chair is also a good support) Supta Baddha Konasana Backbend 3 Min Keep the buttocks on the floor and support the thoracic spine with the bolster. Allow you head to tilt backwards but support it so that the neck can relax Lorena Simonetto – Iyengar® Yoga Teacher Dwi Pada Viparita Dandasana 3-5 Min This is a central pose in the restorative practice. It supports and strenghten the immun system, the cardio-vascular system , the respiratory, digestive and endocrin systems... try and practice it as often as possible! Lorena Simonetto – Iyengar® Yoga Teacher Sirsasana 3-5 Min This version of Sirsasana is particularly good if you have shoulder problems or if you cannot yet practice the pose but nevertheless like to be upsidedown and see the world from a different perspective :-) You can obviously practice the classical pose or Uttanasana with the head supported Chair Sarvangasana 5 Min Move the tailbone toward the heels and press the shoulderblades against the rib cage. If the legs get tired, you can place the feet on the backrest and/or do Baddha Konasana Lorena Simonetto – Iyengar® Yoga Teacher Viparita Karani on the chair 3-5 Min Bring the sacrum flat on the chair and the legs perpendicular Halasana 2-3 Min Bend the legs and bring the knees toward the chest. Stretch the legs and bring the toes on the floor (or to another chair). Keep the thighs away from the face Lorena Simonetto – Iyengar® Yoga Teacher If you don’t have a stable yoga chair, practice Sarvangasana (also with the toes on the wall if necessary) and Halasana Lorena Simonetto – Iyengar® Yoga Teacher Setu Bandha Sarvangasana 5 Min Bring the top of the shoulders on the floor, roll the upper arms out and press the shoulder blades into the body You can also use a bolster or the blocks, mat and blanket as shown in the pictures laying alongside the support Viparita Karani 5 Min Whatever support you use, make sure that the abdomen is flat so that the abdominal organs sink toward the back and you can breath freely. Make sure that the top of the shoulders are on the floor Lorena Simonetto – Iyengar® Yoga Teacher Pranayama in Salamba Savasana Give yourself time to relax completely in Savasana. Ujjayi I - 3 Min (Observe the breath, make it deeper, even, soft) Ujjayi II – 3 min (inhale deeply, then slowly exhale) Ujjaiy III - 3 Min (Inhale slowly and exhale normally) Ujjayi IV - 2 Min (Slow inhalation and exhalation) Stay then for a while in Savasana Namastè Lorena Simonetto – Iyengar® Yoga Teacher .