Etude · Restorative

Coming Home

For days when you feel anxious, scattered, or unsafe in your body.

2 Hours · 7:00 – 9:00

When to reach for this routine

Chest tight, mind three moves ahead. Or something yesterday — a conversation, a memory — and your body is still braced. The nervous system is hot. This routine is pure safety: every pose is low, supported, weighted to the earth.

Warm-Ups (Optional)

Neck circles, shoulder rolls, lateral stretches. Move without urgency. Let the breath lengthen.

Pranayama · Dirga Pranayama (Three-Part Breath)

Inhale belly, chest, collarbones. Exhale top to bottom, twice as long. Five rounds. The extended exhale signals safety.

Poses · Root to Crown

◆ Muladhara — I am here. I am safe. The ground holds me.

Pose 1

Balasana – Child’s Pose (Floor)

7:15 – 7:32

Benefits – Deeply grounding; releases spine, hips, lower back; quiets the mind; may lower blood pressure; Root and Solar Plexus . Cautions – Hip or knee replacements; chronic back injuries; pregnancy; spondylolisthesis. Alt: Balasana – Chair or Reverse Chair Version.

“I relax from outer involvement into my inner haven of peace.”

The props hold the chest open. Let the breath go all the way in.

◆ Vishuddha → Ajna — I trust. I surrender to what is larger.

Pose 2

Viparita Karani – Waterfall

8:29 – 8:46

Benefits – Drains excess fluid from legs; reduces exhaustion and fatigue; deeply calming for nervous and cardiovascular systems; may lower blood pressure. Cautions – Glaucoma; serious neck injuries; menstruation — teacher’s discretion; pregnancy after first trimester. Alt: Viparita Karani – Simple; Instant Maui.

“Awake, my sleeping powers, awake!”

Lymph moves; adrenals stand down. Something braced for a long time begins to unknot.

◆ Transition · Settling into Final Rest

Pose 3

Instant Maui

8:46 – 8:53

Benefits – Drains excess fluid from legs; calming for nervous and cardiovascular systems; gentle bridge into final relaxation. Cautions – Adjust chair so knees are greater than 90 degrees. Avoid turning head in pose. Alt: Viparita Karani – Simple; remain in Waterfall.

“Awake, my sleeping powers, awake!”

Hands open. Nothing to strive toward, nothing to solve. You are home.

Exit cues

Sense your body and the room. Wiggle fingers and toes. Rock the head side to side. Roll to one side. Press up to seated. A few minutes of silence.