Sequences from the Toronto Yoga Conference: Restoring Blood, Breath, and Bone

Restorative practice is invaluable for relieving the effects of daily stresses, overwhelm, and an active asana practice. At the Toronto Yoga Conference and Show, Theresa Murphy and I taught a day long intensive on restorative techniques. Our teachings emphasized the need to connect deeply to your innate wisdom, or Prajna. Connection requires investigation into your internal rhythm, listening to the needs of your being: physical, mental, emotional, spiritual. This connection essentially requires pausing, slowing down, found through meditation, supported movement, breathing techniques, and supported opening of your body in restorative postures. The result of restorative yoga practice is a sense of balance.

Our sequences included the following postures to boost immunity. These poses facilitate lymph drainage out of the abdomen and into the chest and neck region by place the head below the heart and belly. The inversionspromote circulation bringing blood to the heart and brain. The widening actions and longer holds allow for slow, deep breathing which releases the respiratory diaphragm and soothes the nervous system.

After practicing this sequence sit in meditation. Relax the throat and skull and follow your breath as it moves naturally.

–child's pose with your head supported on a block
–adho Mukha Svanasana (downward dog) with head on block
–prasarita padottanasana (standing wide legged forward bend) with head on block
–uttanasana (standing forward bend) with head on block
–sirsasana (headstand) with two chairs
–jathara parivartanasana
–setu bandha sarvangasana (bridge pose) on bolsters

Tias in headstand
Tias in headstand
Tias in Setu Bandha Sarvangasana
Tias in Setu Bandha Sarvangasana