Evening Decompression

Restore some balance back into your life with the Evening Decompression course. This series of classes contains a repertoire of shorter videos with a restorative focus that will help you to quieten down after a busy day.

Restorative yoga poses can instil a sense of profound relaxation on both a physical and mental level. They help you to identify and diffuse tension habitually stored in different regions of your body. Whilst they are soothing and stress relieving, these poses can also simultaneously help you to feel rejuvenated. As you progress with a restorative yoga practice, you will find yourself quite naturally improving your breath awareness. Hence the final class in this collection focuses exclusively on pranayama.

This course will also help you learn how to optimise prop usage in a range of different restorative yoga poses so that you can be comfortably supported for longer periods of time.

Who is this course for?

  • Individuals wanting to work regularly on relieving stress and muscle tension
  • Those looking to deepen their restorative yoga practice
  • This is an intermediate level course. Completion of the Yoga Selection beginner program (or equivalent) is recommended

How will this course help me?

This course will help you to deepen your restorative yoga practice and access the many benefits that come with focussing on this group of poses. These include a reduction in stress levels and muscle tension and improved breath awareness. A regular restorative practice can help you to find a sense of balance and calm in your daily life.

What do I get from this course?

  • A comprehensive and structured approach to restorative yoga tailored to fit into your busy schedule
  • Essential foundations and key principles clearly communicated to help you go further on your yoga journey
  • Step by step tracking of your progression through the course
  • Email reminders to help keep you motivated and on track
  • Email support from your teacher

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Course Progress

Restorative Yoga - Weekly Intermediate Class 157

Focus: Restorative yoga can benefit a wide range of people and situations. This particular sequence helps to preserve energy whilst softening the abdominal region and calming the nervous system. It can help to promote relaxation and bring about a sense of wellbeing. You might find that it is also helpful in reducing stress and managing anxiety levels. This type of sequence is inclusively practiced within the Iyengar method. It can be beneficial for both women and men. It can be accessible to a wide range of experience levels, ages and body types. .

Key Poses: Viparita dandsana, setu bandha sarvangasana, savasana.

Equipment: Mat, chair, 2 bolsters, 2 blankets 2 blocks, belt.

Level: Intermediate

Duration: 60 min


Savasana Eight Ways - Weekly Intermediate Class 150

Focus: This weeks class on is devoted exclusively to savasana (corpse pose). This particular pose might be the perfect way to end a long and busy year. This class guides you through a variety of different ways of approaching the pose. Initially, savasana is practiced from a neutral perspective using minimal props. The pose is then modified with a variety of intentions. Some of the adaptations are therapeutic in nature. They may help to make your spine more comfortable, or release the muscles in your neck. Others will help to open your chest and bring about smooth and even breathing. Some will work more on a mental level, helping your mind to become more clear and still. The class will be beneficial in a more general sense for relaxing and restoring energy levels.

Key Poses: Savasana.

Equipment: Mat, chair, bolster, 2 blankets, 2 blocks, belt.

Level: Intermediate

Duration: 40 min


Restorative Standing Poses - Weekly Intermediate Class 149

Focus: Restorative standing poses are the main focus of this weeks intermediate class on Yoga Selection. The class can be completed in 30 minutes and relies on minimal yoga props. Each of the standing poses use the support of a wall. The long edge of your yoga mat is positioned directly against the wall and in many of the poses you are able to rest the back of your body against the wall. This improves stability and helps to reduce muscular effort. Practicing in this way can also help to preserve energy. The class will be ideally suited to times when you are feeling tired or unwell. It will also be a convenient class to practice whilst travelling. Ideal for this time of year when we can often feel depleted or perhaps might be travelling to visit family and friends.

Key Poses: Trikonasana, parsvakonasana, ardha chandrasana, parivrtta trikonasana, virabhadrasana I.

Equipment: Mat, blanket, 2 blocks.

Level: Intermediate

Duration: 30 min


Release & Relax - Weekly Intermediate Class 144

Focus: This shorter duration 30 minute class includes back releasing reclining poses and stress relieving restorative poses. The class will be ideally suited to the end of busy days. It could even be practiced in the late evening to help unwind before bedtime. The supta padangusthasana variations form the nucleus of the class. This pose is great for bringing relief to an aching back and is well suited to times of tiredness and low energy. The class also includes just the right amount of hip opening and gentle twists to keep your home yoga practice momentum moving in a positive direction, whilst guiding you in the direction of a deep and restful sleep. 

Key Poses: Supta padangusthasana, jathara parivartanasana, viparta karani.

Equipment: Mat, bolster, 2 blankets, belt.

Level: Intermediate

Duration: 30 min


Yoga For Sleep - Weekly Intermediate Class 126

Focus: This class features poses that will help to contribute towards getting a deep and restful sleep. It contains relaxing restorative poses that help to diffuse stress and calm the mind. Insomnia may involve difficulty in falling asleep, or difficulty in staying asleep, or waking too early. It is an increasingly common ailment in today’s world. It can contribute to poor concentration and focus, and can leave you with an ongoing sense of tiredness and lethargy. It can also lead to poor overall mental and physical health. Chief contributors to disruption of the sleep wake cycle can be stress, constantly changing work and family schedule, caffeine, prolonged periods in front of computers and heavy late night meals. The creation of a relaxing bedtime ritual can help to combat insomnia. Yoga sequences such as this one can be easily built in to your night time routine. In addition to soothing your body and mind these poses will also help to calm your breath. 

Key Poses: Supta baddha konasana, setu bandha sarvangasana, viparita karani, .

Equipment: Mat, chair, 2 bolsters, 3 blankets.

Level: Intermediate

Duration: 50 min

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Viloma Pranayama Stages 1 to 8 - Weekly Intermediate Class 99

Focus: This class concentrates exclusively on viloma pranayama. In viloma pranayama the movement of the breath is periodically paused in short and regular intervals. Rather than being continuous, the inhalation and exhalation progress in an alternating sequence of breath and breath retention.The class follows the first eight stages of viloma pranayama as described by B.K.S. Iyengar in his book  "Light on Pranayama". The first three stages explore viloma pranaya from a reclining position. Eventually the pranayama is developed from a seated position. Viloma pranayama can help to cultivate mental clarity and focus, whilst helping to combat stress and anxiety. 

Key Poses: savasana, viloma pranayama.

Equipment: Mat, bolster, 2 blankets.

Level: Intermediate

Duration: 40 min

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  1. Di

    Hi Maggie, sorry to hear you are having a problem accessing the class. I have just opened this class and it working and accessible. To find the class, if that is what you are having difficulty with, you can use the Classes tab and then select Weekly Classes. You will need to scroll through the pages until you locate intermediate class number 172. Alternatively you can use the search function and search sirsasana. This class will then be in the results that show.

  2. Jade V

    Het was weer een leerzame maar een ontspannen week met jouw lessen .
    Mijn lichaam heeft hierdoor een beetje Vacantie gehad en voel mij verwend .
    Hartelijk bedankt voor al die variaties en zal ze zeker op zijn tijd doorgeven aan mijn leerlingen
    Warme groet , Jade van uit Holland 🙏🌿🌺🌿🙏

    • Di

      Thank you Jade! It is always good to hear that you are enjoying the classes.

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