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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

Live In The NOW

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!


Half Lotus Pose Ardha Padmasana

Ardha Padmasana

Half Lotus Pose

Pose Type: Hip Opener

Description: Bend your right knee and draw your right heel in toward your groin, creating a 4-shape with your left and right legs. Bend your left knee and cross your leg so your left ankle rests on top of your right hip crease. Place your hands on your knees and make sure to sit up straight – the crown of your head towards the sky and your spine lengthened.

Benefits: Calms the mind. May relieve menstrual pain and sciatica. Pregnant yoginis may find prolonged practice of this pose will make childbirth slightly less strenuous.


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.


Bananasana Supine Crescent Moon Pose
Bananasana / Supine Crescent Moon Pose

Bananasana

Banana Pose / Reclined Crescent Moon

Pose Type: Hip Opener / Lateral (Side Stretch)

Description:  Start from Corpse (Śavāsana) pose. Bring your hands overhead, interlace your fingers or catch the opposite wrist. Extend your spine and keep your legs together. With your glutes and hips connected to the floor, walk your feet and upper body to the right side creating the arc of a half moon or shape of a banana, for which this pose is named. Be careful not to twist or roll your hips off the floor. Find your first edge. When your body opens more, move both feet further to the right and pull your upper body further to the right, as well. Keep playing this edge. When your body becomes more flexible, arch deeper into the pose, keeping both hips on the floor. When your feet are as far to the side as you can get them, try crossing the ankles. Most students feel the greatest stretch by crossing the outside ankle over the inner ankle, but some feel more benefit crossing the other way. If your arms are outstretched above the body and you feel any tingling in the hands, trying supporting the arms with a bolster, or rest the arms across the chest. Likewise, if you have trouble reaching the arms overhead, you are welcome to simply keep the arms resting at your sides. Those who have a herniated disc in the lumbar spine should avoid going too deep into this pose.

Benefits:  Bananasana is a delicious way to stretch the whole side of the body. By default, this pose lengthens the spine and rib cage, providing lateral flexion. Opening the hips, this posture stretches the spine from the iliotibial (IT) band all the way up to the intercostal muscles of the ribcage, including the latissimus dorsi and serratus anterior muscles located on the sides of the ribs and offering a wonderful oblique abdominal stretch for our stomach muscles.


Marichi's Pose "C" Marichyasana III
Marichi’s Pose “C”

Marichyasana III

Marichi’s Pose “C”

Pose Type: Twist

Description: Begin with your legs outstretched in front of you. Bend your right knee and bring your right foot as close to hips as possible. Place your right hand behind your right hip and use it to brace yourself. Twist your torso to the right, hooking your left elbow on the outside of the right knee.

Benefits: May alleviate mild hip pain and backaches. Stimulates inner organs. Great spinal twist and rotation for the thoracic spine.


Side Bow Pose Parsva Dhanurasana
Side Bow Pose

Parsva Dhanurasana

Side Bow Pose

Pose Type:  Back Bend

Description:  Begin by lying flat on your stomach with your chin resting center and your hands resting at your sides. Bend your knees. Reach back with your hands and catch your outer ankles. As you lift your heels up toward the sky, draw your thighs up, and press your ankles into your hands. Lift your chest off the ground all at the same time. Keep your grip and chest expansion as you roll to one side.

Benefits:  Stretches the entire front of the body, opens the shoulders and chest (pectoral major/minor). At the same time, strengthens the back muscles.


Half Toad Pose Ardha Bhekasana
Half Toad Pose

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.


Extended Corpse Pose variation Utthita Savasana
Extended Corpse Pose

Utthita Savasana

Extended Corpse Pose

Pose Type:  Inversion

Description:  Begin by lying flat on your mat, legs extended, arms by your side body. Bring your big toes to touch and extend your arms up over your head to lengthen out your body.

Benefits:  Releases tension in the lower back, shoulders and legs, while stretching the shoulders.


Feel free to share this podcast episode with friends & family or anyone who might benefit from the healing power of yoga. Be sure to download the free Podbean App and subscribe to the Pachamama Yoga podcast to receive push notifications of my newest episode releases.

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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