Restorative Yoga ~ Discovery & Practice
This workshop will explain what Restorative Yoga is and why this style of yoga is beneficial to our bodies, minds, and lives.
The workshop will introduce a number of postures that students can do at home and students will be provided with a handout detailing
the poses and listing resources for further study.
Students will: learn to become comfortable with multiple props; get familiar with how to set up each pose; learn options for using furniture and blankets at home to set up their poses; and learn to feel signs of discomfort in their own body and what to do to make themselves comfortable. Following this discovery process, students will be treated to a Restorative Yoga class which will include a short Yoga Nidra session.
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Restoring and Rebuilding the Inner Core
In this introduction to the Inner Core we will discuss the main elements of the Inner Core, what can cause Inner Core dysfunction, and what you can do to gain or regain positive function.
How do you know if you would benefit from Inner Core work? See below...
- Do you have back pain, neck pain, a tight jaw, incontinence, trouble sitting or standing still without propping? Any of these symptoms may indicate a need to restore the function of the Inner Core.
- Are you an athlete? Inner core work will help your performance.
- Do you need to "lock" your joints in your Yoga poses to support yourself? Inner Core work will support you from the inside out.
- Are you pregnant or have you had a baby? Inner Core work will help create a stronger support for you and your baby and will help you return to full function after giving birth.
If anything in the above list is true for you, then you are someone who would benefit from learning about the Inner Core.
In this workshop we will learn exercises to isolate the muscles of the pelvic floor, the pelvic girdle, the respiratory diaphragm, and the deep muscles of the spine. These are the "Core 4" of the Inner Core. We will also learn to isolate the Core's "helper" muscles and to stop the "bully" muscles from taking over.
Benefits of Pelvic floor work:
Helps reverse or prevent incontinence; Can assist in reversing or preventing prolapse; Improves sexual functioning; Improves your fluid movement and connection with your inner core.
Benefits of Pelvic girdle work:
Creates stability in the pelvis; Reduces back pain; Reduces SI pain; Creates a center that is unshakeable; Improves posture and stability from the inside out.
This is very slow and meditative work. For some of us this work can be life changing and may become our daily "medicine." A take-home handout/resource guide is included.
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Deep Relaxation / Yoga Nidra / Sankalpa
Deep Relaxation contributes to an overall feeling of well-being and helps you uncover your natural clarity, right action and peace of mind. In the state of deep relaxation, tension is released from the body on a physical level, and the mind completely switches off. Studies have shown that deep relaxation affects us on a genetic level and has profound health benefits. The relaxation response brings you into balance: deepening your breathing, reducing stress hormones, slowing your heart rate and blood pressure, relaxing your muscles, and relieving fatigue, anxiety and insomnia without medication.
Before we begin to practice relaxation, we must find our Sankalpa—our intention for practice. Unlike traditional resolutions which begin from a place of lack ("This year I'll be different."), Sankalpa practice starts from the radical premise that you already are who you need to be. You already are perfect. All you need to do is accept this idea. Questions and discussion will help you discover and develop your Sankalpa.
The workshop includes discovering your Sankalpa, guided meditation, breath work, and relaxation techniques such as 61 points, guided imagery, rotating consciousness through the body and point-to-point sweep. Throughout the practice your focus is always inside: on the breath, on the sensations in the body and on the thoughts and reactions in the mind. A take-home handout/resource guide is included.
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Explore traditional Hatha poses - Yin style. This means we are practicing mostly seated or reclining postures which allow a deep stretch, combined with Restorative style poses, which use multiple props to support the body, and therapeutic yoga, all which allow a deep opening in the body. Each posture will be held longer than in a regular Hatha class - around 5 minutes per pose. The dynamic of the class will be meditative, focusing on the breath and using the breath to find opening and ease in the body.
This workshop includes learning the postures, learning how to modify the postures for your body, and learning how to feel your edge while at the same time keeping your breath, mind, and body in a state of ease. A take-home handout of the most common Yin postures is included. Throughout the practice your focus is always inside: on the breath, on the sensations in the body and on the thoughts and reactions of the mind.
Restorative Yoga for Teachers and Caregivers
Exploring Restorative Yoga ~ Workshop I
The first workshop is geared toward teachers and other care providers who would like to expand their toolkit for caregiving. We will go over the handout (a packet explaining how to set up and lead a Restorative class), workshop many of the poses and take Q&A time. Students will: become comfortable with multiple props; get familiar with how to set up each pose; learn options for providing poses to folks who cannot access a pose you have planned; learn to see signs of discomfort and what to do about it; be provided with a Restorative handout which will include resources, a sample class plan, list of poses, general contraindication, and ideas on how to start and end class. We will also talk about how to set up the room for a Restorative class.
Exploring Restorative Yoga ~ Workshop II
The second workshop is an experiential teaching setting. Workshop participants will plan their own class, partner up, and teach each other. I will be available to answer questions on sequencing, set-up, prop use, noticing indications that the receiver is not comfortable, and any other question that arises. Each participant will teach a short class and will also be treated to a Restorative class. Comments, observations and ah-ha's can be shared with the group at the end of the workshop.
How long are these workshops?
Each workshop is about 2-2.5 hours and can be tailored to suit the studio's needs.
Do I need props?
You will need at least some props. See below for a list of what you will need for each workshop.
- For the Restorative Workshops each student should have a mat, a belt, 2 blocks, a bolster, and at least 1 blanket (2-3 is better).
- For the Deep Relaxation Workshop I recommend a cushioned mat (mat and blanket), a lumbar support, pillow, blanket to cover up with and a bolster or pillow for under the knees. The more props, the better. Also needed: a pen for writing your Sankalpa.
- For the Yin Workshop I recommend a mat, blanket, block and belt.
- For Restoring the Inner Core you will need a mat, blanket, block and belt.
Do I need to bring my own props?
Not necessarily. The host studio should be able to provide most props but it is possible that the student will need to bring a few blankets and pillows from home.
How much does it cost?
The cost is determined by the host studio (generally $25-$35 per workshop). If you are interested in being a host, or scheduling a workshop or private session, or would like to contract for a series of classes for you or your group please contact me directly via email: sara @ dorestorativeyoga (dot) com. Thank you. Looking forward to working with you. Namaste.