Interested in a restorative home practice but own no (or few) yoga props? No problem! I have complied my favorite restorative yoga sequence using “props” you can access right from home, nothing special needed!

Here’s what you’ll need:

  • Two blankets of any size (throw size recommended but not necessary)
  • 3 bed-room sized pillows
  • A yoga mat if you have one. but no worries if you don’t – just lay an additional blanket or quilt on the floor as an alternative (or in addition to) a yoga mat
  • An empty wall area, wide enough for your legs
  • Clothing layers, your body tends to cool down when you are still.
  • 45 – 50 minutes of uninterrupted time for practice

The Sequence

To start, give yourself around 5 minutes to get centered. Find a comfortable seated or laying down position, focus on your breath or use any breathing technique you’d like. If you like to set intentions or goals for your practice, now might be a nice time to set one.

Posture One: Supported Bound Angle

  • Lay down so that your back is supported by the middle pillow.
  • A blanket (folded long) can be added for head/neck support.
  • A square folded blanket will support your feet.
  • Bring the soles of your feet together and let your knees fall to the sides; the two other pillows support your legs. *Alternatively cross your legs.
  • Stay here for 10 minutes.

Posture Two: Legs up the wall

  • Lay down and place your legs up the wall. A folded blanket can be placed under your low back/seat.
  • Rest your head and neck on a blanket (or pillow).
  • Let your arms rest by your sides or overhead.
  • Stay here for 10 minutes

Posture Three: Side-lying Twists

  • Stack 2 or 3 pillows on top of on another.
  • Place two long-folded blankets on either side of the pillows.
  • With your knees bent, sit with your hip flush to the short edge of the pillows.
  • Lower your chest onto pillows.
  • Let your arms rest on the adjacent blankets.
  • Stay here for 8 – 10 minutes and then repeat on the other side of your body.

Posture Four: Supported Rest (aka Savasana)

  • Lay down on your back with a pillow under your head.
  • Place a rolled blanket under your knees.
  • Place a folded blanket under your feet.
  • Place your arms wherever is most comfortable.
  • Stay here for 10 minutes.

Extras!

  • If you have additional blankets, add them to any of these postures. Can be helpful for weight or simply to cover up/stay warm.
  • Keeping time in each posture: try downloading https://insighttimer.com
  • If you like the idea of music for your practice, feel free to use my Breathe Deep playlist on Spotify: