RESTORATIVE / INVERSION WEEK

Take your time, stay in the poses as long as you can manage / feel. Of course longer timings are more
beneficial, and can be built over time.

> R t v
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supta Baddha Virasana forward Sit in x legs against Dog; hands to wall
konasana; spine support under front wall for a few mins. & head supported
support with blankets. body Mind to breath on block

@ l 7 }¨
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Uttanasana Prasarita Sirsasana .......Viprita Dandasana
head on CHAIR or Padottanasana on Head .. to 5 mins head supported
blocks head rested OR >>>

u U p i
on CHAIR or block

Janusirsasana Tringmukahi Upavista konasana Pascimottanasana

sit on blanket paschmottanasana head rested Feet apart;
head on CHAIR head on CHAIR on CHAIR head on CHAIR

2 - =
or support or support or support or support

Savangasana Setubandha Viparita karani

Supported CHAIR savangasana Blanket / bolster
or if more supported; bolster under hips

+
experienced or blocks - feet to wall
Niralumba
Savangasana

Savasana; blankets along spine to lift chest,

Suzi Chin Silicz
body warm. Then Uyjaya Pranayama, steady Iyengar Yoga Teacher
even breath. Total time 15 - 20 minutes. www.newgenerationyoga.com