To further assist with ideas for sequencing your yoga classes, below we have provided sessions from the “Restorative Yoga Practice” video with Deborah Donohue. These sessions are great examples of how a class can be structured. As a refresher on setup details and precautions, we have included the Introduction to this video again below.

Introduction – Start Here


MIDDAY Rejuvenating Session (48 Minutes)

The asanas covered in this session are listed below with any information on where these asanas can be found in the “RESTORATIVE YOGA FOR LIFE” textbook, either the same asana or a variation of it.

  • Simple (Supported) Backbend
    • A variation of this asana, with the legs extended, can be found as Blanket Roll in 3 Positions in your textbook.
  • Legs up the Wall – Viparita Karani
    • In textbook as Legs Up the Wall Pose with Bolster.
  • (Supported) Spinal Twist – Bharadvajasana
    • A variation of this asana, with less of a twist, can be found as Belly Down Twist Over Bolster in your textbook.
  • Resting on Belly
    • A variation of this asana, with the arms bent at the elbows and placing one hand on the other with palms down, can be found as Prone (on Belly) Savasana in your textbook.
  • (Supported) Dragonfly – Upvastha Konasana Paschimottanasana
    • In textbook as Fan Pose.
  • Basic Relaxation Pose (Corpse Pose) – Savasana
    • In textbook as Savasana.

Evening Sequence 1 (54 minutes)

The asanas covered in this session are listed below with any information on where these asanas can be found in the “RESTORATIVE YOGA FOR LIFE” textbook, either the same asana or a variation of it.

  • Mountain Brook
    • In textbook as Heart Opening Pose.
  • (Supported) Bound Angle – Supta Baddhakonasana
    • In  textbook as Supported Bound Angle Pose – Option 3.
  • (Supported) Sleeping Swan/Pigeon Pose – Eke Pada Rajakapotasana
    • In the textbook as Pigeon Pose.
  • Reclining Hero – Supta Virasana
    • In the textbook as Reclining Hero Pose – Option 1 & 2.
  • Side Line Stretch – Parighasana
    • A variation of this asana, with the legs together and in line with the body, can be found as Side Lying Stretch in your textbook.
  • (Supported) Child’s Pose – Balasana
    • Child’s Pose – Option 1.
  • Basic Relaxation Pose (Corpse Pose) – Savasana
    • In textbook as Savasana

Evening Sequence 2 – Restful Sleep (96 minutes)

The asanas covered in this session are listed below with any information on where these asanas can be found in the “RESTORATIVE YOGA FOR LIFE” textbook, either the same asana or a variation of it.

  • Mountain Brook
    • In textbook as Heart Opening Pose.
  • (Supported) Bound Angle – Supta Baddhakonasana
    • In  textbook as Supported Bound Angle Pose – Option 3.
  • Reclining Hero – Supta Virasana
    • In the textbook as Reclining Hero Pose – Option 1 & 2.
  • Side Line Stretch – Parighasana
    • A variation of this asana, with the legs together and in line with the body, can be found as Side Lying Stretch in your textbook.
  • Resting on Belly
    • A variation of this asana, with the arms bent at the elbows and placing one hand on the other with palms down, can be found as Prone (on Belly) Savasana in your textbook.
  • Simple (Supported) Backbend
    • A variation of this asana, with the legs extended, can be found as Blanket Roll in 3 Positions in your textbook.
  • (Supported) Sleeping Swan/Pigeon Pose – Eke Pada Rajakapotasana
    • In the textbook as Pigeon Pose.
  • Legs up the Wall – Viparita Karani
    • In textbook as Legs Up the Wall Pose with Bolster.
  • (Supported) Spinal Twist – Bharadvajasana
    • A variation of this asana, with less of a twist, can be found as Belly Down Twist Over Bolster in your textbook.
  • (Supported) Dragonfly – Upvastha Konasana Paschimottanasana
    • In textbook as Fan Pose.
  •  (Supported) Child’s Pose – Balasana
    • Child’s Pose – Option 1.
  • Basic Relaxation Pose (Corpse Pose) – Savasana
    • In textbook as Savasana

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