Restorative Yoga: Breathing Practices

Practice the supported breathing pose to reduce stress, boost breath capacity, promote restful sleep, and clear breathing passages by lifting the head and chest above the abdomen.

Set up a supported breathing pose with a bolster and blankets. Guide a three-part breath—from belly to rib cage to upper chest and collar bones—while observing the breath and relaxing.

Learn to set up a supported breathing pose with a bolster and blankets for different body sizes, then practice three-part breathing from abdomen to rib cage to upper chest.

Demonstrate a supported breathing pose using a bolster and blankets to elevate the pelvis, align the spine, and practice three-part breathing from belly to collarbone.

Practice a side lying stretch that targets the intercostal muscles to improve breathing and expand the upper lung, starting with 30 seconds per side and gradually increasing as comfortable.

Guide a side lying stretch to open intercostal muscles and shoulder with breath into the lung. Use a bolster for support and alternate sides to engage stomach, liver, and spleen.

Adapt the sideline stretch for taller bodies with two bolsters or blankets. Lie on the right side, breathe deeply, rotate the upper arm to release the shoulder, then switch sides.

Demonstrates the sideline stretch using a bolster and blanket to center the ribcage and raise the hips and shoulders. Breathing targets the left lungs and engages shoulder and neck rotations.

Practice the supported bridge pose with a bolster and props to gently lift the upper back, drain chest fluid, open the lungs and rib cage, and deepen breath awareness.

Set up a supported bridge pose with bolsters and a sandbag to hold the legs, placing the edge under the shoulder blades as you breathe to expand the rib cage.

Set up with bolsters under the shoulder blades in the supported bridge pose, bend knees if needed, and breathe into the rib cage and upper lungs to open the chest.

Learn a supported bridge pose using blankets or a bolster, with a strap and sandbag for stability, while guided breathing expands the rib cage, upper lungs, and back.

Practice the supported cross-legged pose with a chair for gentle forward bending, lengthening the exhale to calm the lungs, relax the torso, and ease breathing-related anxiety.

Practice restorative yoga breathing in a supported forward bending pose, using cushions, sitting forward on the sitting bones at a 45-degree angle, and lengthening the neck to lengthen the exhalation.

Guide students through the supported cross-legged pose, a forward bend using a chair, with the torso at a 45-degree angle and forehead resting on the arms to ease long exhalations.

Practice a supported forward bending pose in the crosswhite position using a chair, cushions, blocks, or pillows, with the torso at 45 degrees to relax and extend the exhale.

Perform the legs on the chair pose to release the low back; keep the legs at 90 degrees, adjust height, and use a sandbag for deeper relief after breath work.

Lie with your legs up on the chair at a 90-degree hip and knee angle, with a sandbag on the lower abdomen to release the back, breathing into the belly.

Demonstrates the legs on the chair pose with the chair on the mat, a blanket for stability, and a sandbag to release the low back and deepen the breath.

Restorative yoga breathing: lie with a blanket on the chair, place your legs on the chair, and rest a sandbag on the belly to relax the low back and diaphragm.

Practice the chest-elevated relaxation pose, a gentle variation that opens the chest, releases the shoulders, and keeps the belly soft for breath and complete yoga nidra, without a sandbag.

Demonstrates the final relaxation pose with the chest elevated by blankets and a bolster, supporting the head and legs, then rolls to the side and returns to sitting.

Demonstrates a supportive relaxation pose with a chest elevation, blankets, and a bolster to release the low back, open the shoulders, and guide breath toward deeper relaxation.

Guide students through the Savastano relaxation pose with a folded blanket, chest elevation, knee support, and a gentle head supported side position to deepen breath and reduce coughing or snoring.

Practice a full restorative breath awareness sequence through six poses using bolsters, blankets, and other props. Breathe gently without strain, observe the breath, and relax into the practice.

Join a 15-minute guided restorative practice that teaches supported breathing with a bolster and blankets, guiding belly, rib cage, and upper lung breathing for deep relaxation.

Engage in restorative yoga and breathing practices to relieve stress, anxiety, and tension, with immediate relief from restorative poses and gradual benefits through daily practice.