Restorative Yoga Flow Sequence
Sit in a comfortable position with your legs crossed or on a block in hero’s pose.
Breathing exercise (5-10 minutes)
Relax the shoulders and the facial muscles. Sit with a straight spine.
Focus on the breath, inhaling and exhaling slowly and evenly.
Practice breath retention in the form of: 4 counts inhale, 4 counts hold (retention), 4 counts exhale, and 4 counts hold (retention). Breath retention, Kumbhaka, activates vital energy and this promotes physical and mental vitality. When you hold your breath at the end of your inhale and at the end of your exhale, be sure to use this pause as a place of rest.
A gentle warm-up consists of head circles, shoulder circles, Cat/Cow, child’s pose, downward dog, and walking the dog (bending one knee and then, the other knee).
After 5-10 minutes of warming up the body, begin with Sun Salutation A, nice and slow. Make sure that each inhale or exhale flows with one movement.