Supported Rest: A Restorative Yoga Practice

Set out your chair, pillows and blankets before starting. This practice asks for very little movement: settle on your back, support the legs, rest on each side, then choose the position in which you can relax most comfortably. The point is support, not a particular shape or depth of stretch.

The sequence

1. Arrive
2. 01 Constructive Rest“Let bent knees and the floor support you before arranging more props.” 2m
3. 02 Supported Legs on a Chair“Rest your lower legs on the chair seat and adjust the distance until there is no pulling.” 4m
4. Move
5. 03 Supported side-lying rest · right“Support the head and place a pillow between the knees if that helps.” 3m
   How to practise

   1. Lie on your right side with your knees comfortably bent.
   2. Support your head with a pillow and place another pillow between your knees.
   3. Support the upper arm with a pillow if useful. Adjust or change position whenever you need.
6. 04 Supported side-lying rest · left“Roll slowly through a comfortable position. Let both shoulders settle.” 3m
   How to practise

   1. Lie on your left side with your knees comfortably bent.
   2. Support your head with a pillow and place another pillow between your knees.
   3. Support the upper arm with a pillow if useful. Adjust or change position whenever you need.
7. Rest
8. 05 Corpse Pose“Choose support under the knees, keep them bent, or remain on your side. You can leave the timer running while you rest.” 8m