The steps in order
Version shown: YogaVacation restorative sequence: supported child, supported bridge, supported fish, legs up the wall, reclining bound angle, corpse
| # | Step | Breath | Hold | Cues and options |
|---|---|---|---|---|
| 1 | Supported child pose (chest on a bolster) Bālāsana | Free breathing | 3-5 minutes; turn the head halfway Restorative holds of 3-10 minutes (Judith Hanson Lasater, as summarised by AFAA) | Transition: Kneel with the knees wide, bolster lengthwise between them, and lay the chest and one cheek on it. Easier option: Blanket between the calves and thighs if the knees complain. |
| 2 | Supported bridge (block under the sacrum) | Free breathing | 3-5 minutes Restorative holds of 3-10 minutes (Lasater, as summarised by AFAA) | Transition: Lie on the back, knees bent, lift the hips and slide a block (lowest height) under the flat bony part at the base of the spine. Easier option: Folded blanket instead of a block. |
| 3 | Supported fish (bolster or blankets under the upper back) | Free breathing | 5 minutes Restorative holds of 3-10 minutes (Lasater, as summarised by AFAA) | Transition: Remove the block, sit in front of a bolster lengthwise and lie back on it, head on a folded blanket. Easier option: Lower support (rolled blanket across the shoulder blades). |
| 4 | Legs up the wall | Free breathing | 5-10 minutes Restorative holds of 3-10 minutes (Lasater, as summarised by AFAA) | Transition: Sit sideways to the wall, swing the legs up as you lie back; a folded blanket under the pelvis if you like. Easier option: Calves on a chair seat instead of the wall. |
| 5 | Reclining bound angle (supported) Supta Baddha Koṇāsana | Free breathing | 5-10 minutes Restorative holds of 3-10 minutes (Lasater, as summarised by AFAA) | Transition: Lie back on a bolster, soles of the feet together, blocks or cushions under the outer thighs. Easier option: Legs straight over a bolster if the hips or knees complain. |
| 6 | Corpse pose (final relaxation) Śavāsana | Free breathing | 15-20 minutes At least 15 minutes, preferably 20 (Lasater, as summarised by AFAA) | Transition: Lie flat with a bolster under the knees, blanket over the body, eyes covered. Easier option: Side-lying rest with a pillow between the knees (pregnancy, back comfort). |
