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Restorative Yoga | Gratitude

Yoga With Adriene

Adriene Mishler

Focus Area(s):

Full Body

32

minutes

Duration: 

Workout Type:

Yoga

November 23, 2024

01:01

Workout starts at

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  1. Seated Breath Awareness (01:06)
    • Sit comfortably (on blanket or mat)
    • Hands rest naturally
    • Eyes closed or gaze softened
    • Deepen breath, nourish relationship with breathing, and cultivate gratitude
  2. Supported Chest Opener / Heart Opener (06:48)
    • Blanket rolled under shoulder blades
    • Head rests on mat or pillow
    • Supta Baddha Konasana: soles of feet together, knees wide
    • Hands on low rib cage
    • Optional: If feeling tightness in hips, put blocks on sides of knees
  3. Restorative Twist – First Side (12:22)
    • Stack a bolster and/or blanket lengthwise beside hip for side-lying support
    • Place an additional blanket between knees for support
    • With knees pointed to side of mat, lie on side with torso rotated gently toward bolster, resting either ear on bolster/blanket
    • Settle into breath awareness and cultivate gratitude
  4. Spinal Reset (16:09)
    • Return to center
    • Inhale: lift chest while seated (like Cow Pose)
    • Exhale: round spine while seated (like Cat Pose)
  5. Restorative Twist – Second Side (16:32)
    • Mirror setup from first side
    • Props adjusted for comfort
    • Breath awareness and gratitude
  6. Hamstring Stretch with Strap (19:50)
    • Clear props, except for an optional neck support
    • Lie on back, strap/towel around ball of right foot
    • Left foot bent or extended
    • Shoulders relaxed, breath deep
    • Switch sides (22:48)
  7. Seated Spinal Reset (24:49)
    • Return to seated position
    • Inhale: lift chest while seated (like Cow Pose)
    • Exhale: round spine while seated (like Cat Pose)
  8. Legs-Up Posture (Final Restorative Shape) (25:11)
    • (Optional) Keep neck support (blanket or pillow)
    • Option A (no props): Legs up the wall (Waterfall or Tara)
    • Option B (with props) - Stonehenge setup:
      • Two blocks on tallest height
      • Bolster on top of blocks
      • Blanket on belly
      • Towel over eyes
    • Rest deeply, soften jaw, take long breaths
  9. Gentle Seated Twist (30:40)
    • Sit comfortably (on blanket or mat)
    • Left hand to right knee, right fingertips behind
    • Sit tall, breathe
    • Switch sides (31:53)
  10. Closing Ritual (32:11)
    • Back to center
    • Rub palms together
    • Hands to heart space
    • Bow head, seal practice with gratitude

Tags:

Floor

Low impact (or with low impact alternatives)

No jumping, No burpees, No planks

Supportive props

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