Restorative Ex & Relax Class 10

Summary

This slow, restorative yoga practice is intended to ease physical tension and support relaxation. Poses are held gently, with options to practice on the floor, in bed, seated, or standing. Participants are encouraged to move at their own pace and choose only what feels safe and comfortable.

Wellness and self-care guidance

• Prioritize comfort and safety: Consult a doctor before practicing if you’re pregnant or have health concerns. Skip poses that cause pain or don’t feel right, and choose a comfortable alternative.
• Use support: Pillows, blankets, couch cushions, blocks, or sturdy books can support your head, knees, or body. A chair or wall can also make poses more accessible.
• Keep stretches gentle: Avoid pushing too deeply; focus on mild stretching and steady breathing.
• Connect movement with breath: Breathe calmly, through the nose if comfortable, and return your attention to your breath when your mind wanders.
• Take your time: Pause the video or remain in a pose longer if helpful. There’s no need to complete the sequence quickly or do every pose.
• Adapt to your body: Choose from options for different mobility levels, including seated and standing variations.

Practice sequence

1. Lie on your back with your knees bent. Settle into a comfortable position and focus on the present moment and your breath.
2. Gently turn your head from side to side, then stretch your arms and legs long.
3. Do windshield-wiper knee movements, followed by a gentle crescent-shaped side stretch.
4. Bring one knee at a time toward your chest, then toward your armpit. Optionally, try Happy Baby.
5. Move through Cat–Cow, with a forearm-supported variation for a deeper stretch through the back and shoulders.
6. Sit upright for neck tilts, shoulder lifts, and side-body stretches.
7. Try Thread the Needle on each side, using props to support your head or arm as needed.
8. Practice a wide-legged seated stretch, Butterfly, and a reclining Figure Four hip stretch. Seated alternatives are available.
9. Open your chest with a rolled towel or blanket under your shoulder blades, or choose a gentler supported variation.
10. Finish this portion with reclining twists. Use cushions or blocks to support your knees if helpful. The instructor describes twists as supporting digestion and release.

Presenter and source

Steff Gallante, instructor; channel listed as Steff Gallante.