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Micah Lyn | Founder @ Pachamama Yoga
Los Angeles Healing Center

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Online Yoga Teacher Training RYT 200 Yoga Teacher Training Intensive Programs Los Angeles CA

Learn To Let Go

This Restorative Yoga Class features yoga poses that work deep into the connective tissue where we store past trauma, negative emotions and hold onto the past. This is an all-levels class, so whether this is your first time doing yoga or you are a devout practitioner, this class caters to everyone.

It is always recommended to have a variety of yoga props nearby to assist you in your restorative yoga practice. I suggest to have a yoga strap, yoga blocks, wool blanket, yoga bolster or body pillows to give your body support in many of the restorative yoga poses presented in this podcast. If you do not have access to any of the yoga props recommended, I offer instructions to gain full expression of the yoga poses, without the aid of yoga props.

If you are a visual person and benefit from seeing images of the yoga poses in addition to the verbal cueing featured in the podcast episode, feel free to enjoy the visual journey of this episode. Cheers!


Cat Yoga Pose Marjaryasana
Cat Pose

Marjaryasana

Cat Pose

Pose Type:  Inversion

Description: From Table Top position, shift some weight to the palms. The wrists, elbows and shoulders are in one line. The abdomen is pulled in and up with the spine arched in a strong Cobra spine. The crown of the head is towards the earth and the neck is relaxed. The gaze is between the arms towards the belly. 

Benefits:  Relaxes the mind and help alleviate stress. May relieve mild back pain. Stretches the spine and neck. Energizes the body.


Cow Pose Bitilasana
Cow Pose

Bitilasana

Cow Pose

Pose Type:  Back Bend

Description: From Table Top Pose, the ribcage is lifted with a gentle sway in the low back. The tailbone lifts up into dog tilt. The eyes are soft and the gaze is to the sky.

Benefits:  Removes fatigue. Relaxes the mind and help alleviate stress. Improves breathing and the circulation of blood to the brain. Rejuvenates the entire body. May relieve mild back pain.


Rejuvenation Pose Supta Daṇḍāsana
Rejuvenation Pose

Supta Dandasana

Rejuvenation Pose

Pose Type:  Inversion

Description: To start out in this pose, lie down on your back and bring your knees into the chest. Now, straighten the legs with heels extending towards the sky. Maintain a small bend in both knees. Extend the arms out to shoulder height, palms facing the ceiling. The eyes are closed and the gaze is inward.

Benefits:  Rejuvenation Pose is a powerful inversion that circulates over 5 liters of blood from the lower extremities back down to the heart in a matter of five minutes. Therefore, this pose is great for swelling or water retention in the legs or ankles. The rejuvenating properties give this pose its name, stimulating the circulation of fresh oxygen and red blood cells. Supta Dandasana heals the entire body and also releases tension in the lower spine.


Wide Angle Seated Forward Bend Upavista Konasana
Wide Angle Seated Forward Bend

Upavistha Konasana

Wide-Angle Forward Bend / Side Splits

Pose Type: Forward Bend

Description: Place legs about 90 degrees or wider. Keep your muscles engaged and your feet flexed with toes pointing up. Keeping your spine long, start to bend forward towards the ground, resting on forearms or bowing until upper body is flat on floor.

Benefits: Stimulates your inner abdominal organs. Hip opener. Great stretch for the hamstrings, calves, spine, and groin.


Half Toad Pose Ardha Bhekasana
Half Toad Pose *half frog variation

Ardha Bhekasana

Half Toad Pose

Pose Type: Back Bend / Hip Opener

Description:  Start out by lying down on the belly, with the forearms parallel to one another, underneath the shoulders. Take note that your fingers are pointing straight away from the body. If you want a deeper stretch, you can rest on the palm of your hands on the mat, verses the forearms. Press your forearms or palms into the mat and lift your torso and head. This should create a mild back bend. Keep your pelvis and legs pinned to the ground as you lift. Bend the left knee, bringing the left heel inward towards the left buttock. Reach the left hand back and place the palm down on the top of the left foot. Fingers point in the same direction as the toes, elbow pointing toward the wall behind you. The foot is pressed close to the buttock and, if possible, even toward the floor. The knees, hips and shoulders remain aligned.

Benefits:  Half Toad Pose stimulates the abdominal organs, strengthens the back, opens the chest, and throat chakra. This pose primarily stretches the ankles, thighs, abs, groin and deep hip flexors. Ardha Bhekasana is especially beneficial for runners, dancers or hikers as regular practice decreases the risk of knee injuries. It also improves digestion, blood flow and posture, and has even been known to reduce flat feet. This is one of many poses traditionally considered to destroy and prevent disease.


Half Reclining Hero Pose Aradha Supta Virasana
Half Reclining Hero Pose

Downward Facing Cross Legged Pose Adho Mukha Swastikasana
Downward Facing Cross Legged Pose

Adho Mukha Swastikasana

Downward Facing Cross Legged Pose

Pose Type: Forward Bend

Description: Start in a seated, cross legged position. Ensure the body is properly supported and seated on the sit bones, with a cushion, blanket or folded yoga mat underneath the bottom. While seated, lean over the selected prop in front of the body, keeping the sit bones and hips on the floor, and the head and neck relaxed. Allow the hands to rest at the sides of the body or fold the arms in front of the body on the supportive prop.

Benefits: Offers a gentle stretch to the hips and low back while using supportive props. Relieves back and neck strain while stretching the hip flexors. Considered by many to be a pose that offers stress & anger reduction, which is also beneficial to those experiencing mood swings. In addition, it helps improve blood circulation and alleviate premenstrual stress symptoms. Some yogis also find that it eliminates headaches and symptoms of nausea, vomiting and morning sickness.


One Leg Revolving Seated Yoga Pose Eka Pada Parivrtta Upavisthasana
One Leg Revolving Seated Pose

Eka Pada Parivrtta Upavisthasana

One Leg Revolving Pose

Pose Type: Twist

Description: Begin in the Staff Pose (Dandasana). Bend your left knee, drawing it toward your chest. Your toes should still be facing straight forward, the sole of your left foot pressed against the floor. Your foot should be roughly in line with your right knee. Rotate your upper body toward the left. Keep your left hand placed on the floor next to your left hip, using this hand to support the weight of your body through the twist. Bring your right arm around to aid you in the twist, placing your right upper arm on the outside of your left knee. Push through your arm and into your leg; this will allow you to deepen your twist. Bend your arm at the elbow, with palm facing away from the body.

Benefits: Stimulates liver and kidneys. May improve digestion. Can relieve symptoms of menstruation and back pain. Known to reduce fatigue. Stretches hamstrings, calves, shoulders, hips, neck & back.


Revolved Low Cobra Yoga Pose Parivrtta Ardha Bhujangasana
Revolved Cobra Pose

Parivrtta Ardha Bhujasana

Revolved Low Cobra Pose

Pose Type: Back Bend / Twist

Description: Begin by lying face down with your legs extended behind you, hip-width apart and the tops of your feet rested. Spread your fingers wide and place your hands under your shoulders with your fingers pointing toward the top of the mat. Hug your elbows into the sides of your body. Press down through the tops of your feet and lift your head and chest off the floor. Keep your lower ribs on the floor. Draw your shoulders back and your heart forward keeping your head neutral as a natural extension of your spine and your shoulders rolled down and away from your ears. Begin to pushing up through the hands, slowly lifting your chest up while pressing the tops of your thighs down firmly into the floor. At this point, evaluate the sensation in your low back. If you feeling a pinching sensation, it is an indication that you need to back off the intensity of the stretch by coming down onto your forearms. If your flexibility allows, you can straighten your arms all the way while maintaining the connection of the front of your pelvis and legs with the floor. Whether you are resting on your forearms or pushing through the hands, bring your left hand or left elbow to the middle of your torso, centerline in front of your body. Now rotate to the right, placing the right hand on the back of the right thigh. Stack pillows or yoga bolsters under your chest if you feel that additional support is needed to relax into this pose.

Benefits: Revolved Low Cobra increases the flexibility of the spine. Stretches the chest and abdominals while strengthening the spine and shoulders. This stretch has been known to relieve mild back pain. The twisting action of this pose stimulates the internal organs and may improve digestion. The chest opening properties of this pose help to increase lung capacity with frequent use, while proven to be very therapeutic for those who suffer from asthma. On an emotional level, this pose can relieve stress, anxiety and chronic fatigue.


Half Splits Monkey Pose Ardha Hanumanasana
Half Splits / Monkey Pose

Ardha Hanumanasana

Half Splits / Half Monkey Pose

Pose Type: Hip Opener

Description: Begin in a low lunge on the left side, with the left knee forward and bent at a 90 degree angle. From this position, the right knee releases down to the ground. Now, walk the hands back until they are even with the hips. Next, shift the hips back as you straighten your left leg. Ensure your left toes pointing to the sky. The upper body then folds forward over the left thigh. Keep your arms to the side of your body for stability. While maintaining a flat spine, you can drop the head to enjoy a stretch for the back of the neck. Those with limited flexibility may rest their hands on their hips or on blocks placed on either side of the front leg.

Benefits: Half Splits pose is particularly beneficial for runners as it improves flexibility in the back of the legs, particularly in the hamstrings, and opens the hips. The pose is believed to relieve sciatica pain, improve overall balance, encourage spinal alignment and stretches the lower back. Ardha Hanumansana stimulates the abdominal organs, while reducing stress and fatigue.


Savasana-Corpse-Yoga-Pose
Corpse Pose

Savasana

Corpse Pose

Pose Type:  Inversion

Description:  Bring yourself into a supine position, starting out by lying on your right side, then rolling slowly onto your back. Make sure your body is in a neutral position. Extend each of your legs, slightly wider than hip width apart and allow your feet and ankles to relax and flop out towards the sides of the mat, creating an external rotation in the lower body. Allow your arms to rest at your sides, with the palms facing the ceiling. To encourage deregulation of the parasympathetic nervous system, be sure that your hands are at least 12 inches away from the hips. Tuck your shoulder blades up under the back by squeezing them gently down and inward, broadening out the chest. This opens the heart and creates an external rotation in the front body. Close the eyes and bring the focus of your drishti downward, feeling your body release any final tension it is holding onto by surrendering into gravity.

Benefits: Although savasana is typically practiced at the end of a yoga sequence, it can be used to calm the body at the beginning of practice or for resting in the middle of a sequence. At the end of a yoga session, seated meditation traditionally follows savasana. This asana stimulates the muladhara (root) chakra, because the entire length of the body is connected with the earth. Energizing this chakra through savasana is believed to ground the individual, providing the inner stability necessary for personal growth. Some of the benefits of savasana include increase in energy and productivity, a decrease in anxiety and panic attacks, improved memory, focus and concentration, along with an increased sense of confidence. Known to decreases heart rate, which is calming to the mind and relieves stress. May reduce headache, fatigue, and insomnia, while proven to lower high blood pressure.


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Micah Lyn is a Holistic Healthcare Practitioner HHP, Intuitive Healer and E-RYT 500 Certified Yoga Teacher registered with Yoga Alliance and KRI. She offers a variety of private yoga classes in Sedona AZ, yoga therapy and intuitive healing services at Pachamama Yoga ✨ Sedona Healing Center. Visit the YTT Programs & Workshops page to see upcoming Online & Hands-on Intensive Yoga Teacher Training, Virtual Online Yoga Workshops & Transformational Yoga Retreats featured worldwide.

Our Founder ~ Micah Lyn RYT 500 Yogini Guruvi | Founder of Pachamama Yoga
Micah Lyn ~ Yogini Guruvi @ Pachamama Yoga