Restorative yogaposes after a busy evening at work

1. Coming Home Yoga
for
s

2. Hold the poses for 5-8 breaths unless stated
(or longer if you want of course)
,
(Disclaimer at the last sheet)

3. Balasana (Child Pose)

4. Cat / cow (5 times, slowly)
(Inhale)
(Exhale)

5. Downward dog – Plank – Chataranga – Cobra
(2 or 3 times)
(Inhale)
(5 breaths, end with an Exhale)
(Exhale)
(Inhale)

6. Plank – Thread in the needle left/right

7. Downward dog– Pingeon forward Left– Three legged downwarddog Left –
Downward dog– Pingeon forward Right– Three legged downwarddog Right

8. Child – Rabbit – Child – Camel - Child

9. Seated forward bend – Butterfly pose – Reclined butterfly

10. Wind relieving pose (wrp)– Reclined twist Left -
Wrp– Reclined twist right -Wrp

11. Savasana
(5 minutes or longer)

12. You want more (information)?
Google or look at Youtube with the keyword
“restorative yoga” or “yinyoga”
Namasté

13. Photocredits (CC BY SA unless mentioned)
• Childpose / Balasana – Iveto – http://commons.wikimedia.org/wiki/File:Balasana.JPG
• Cat / Cow : http://www.joannesumner.com/news/Yoga-series-for-back-pain--Cat--Cow-Poses/
• "Downward-Facing-Dog" - https://commons.wikimedia.org/wiki/File:Downward-Facing-Dog.JPG#/media/File:Downward-Facing-Dog.JPG
• Plank : Kennguru : https://commons.wikimedia.org/wiki/File:Chaturanga-Dandasana_high_Yoga-Asana_Nina-Mel.jpg
• Chaturanga: Kennguru - https://commons.wikimedia.org/wiki/File:Chaturanga-Dandasana_low_Yoga-Asana_Nina-Mel.jpg
• Cobra: Kennguru - https://commons.wikimedia.org/wiki/File:Bhujangasana_Yoga-Asana_Nina-Mel.jpg
• Pigeon pose : http://www.yogajournal.com/article/beginners/pigeon-pose/ (copyrighted)
• Three legged down dog http://www.yogajournal.com/article/practice-section/side-attraction/ (copyrighted)
• Rabbit -Drchirag patel - https://commons.wikimedia.org/wiki/File:Rabbit_pose.jpg
• Camel Pose https://commons.wikimedia.org/wiki/File:Ustrasana_-_Camel_Pose.jpg
• Seated forward bend : Joseph Renger - https://commons.wikimedia.org/wiki/File:Paschimottanasana.jpg
• Butterfly pose - http://www.ekhartyoga.com/everything-yoga/yoga-poses/bound-angle-pose-butterfly-pose (copyrighted)
• Reclined butterly - http://www.bodyrock.tv/posts/top-10-yoga-poses-beginners/ (copyrighted)
• Wind relieving pose - http://www.yogabasics.com/asana/wind-relieving-pose/ (copyrighted)
• Reclined twist - http://www.yogabasics.com/asana/belly-twist-version-a/ (copyrighed)
• Tadasana - Alexey Baykov (Kennguru) - http://commons.wikimedia.org/wiki/File:Tadasana_Yoga-Asana_Nina-Mel.jpg
• Savasana – Joseph Renger - http://commons.wikimedia.org/wiki/File:Shavasana.jpg

14. Do try this at home, but….
• Nothing beats real life lessons by a professional teacher !
• Consult your physician before beginning any new exercise program.
• The techniques and suggestions presented in this presentation are not
intended to substitute for real life instruction and/or proper medical advice.
• CrazyWaiter assumes no responsibility for injuries suffered while practicing
these techniques.
• Yoga exercise are not recommended for pregnant or nursing women or for
children under 16 years of age without proper real-life instruction.
• If you are elderly or have any chronic or recurring conditions such as high
blood pressure, neck or back pain, arthritis, heart disease, and so on, seek
your physician’s advice before practicing.