Restorative yoga with props

Setup

1. A warm, quiet room with lights low; each mat has a bolster, two blankets and two blocks set out before people arrive.
2. Socks and a layer on: the body cools while still.
3. Anyone pregnant, with a back problem, high blood pressure or another health condition tells the teacher; the teacher adjusts props, and pregnant students lie on their side rather than flat on the back.
4. Hands-on help only to place props, and only with consent each time.

How it runs

1. Supported child's pose (Salamba Balasana) (5 min): knees wide, bolster lengthways between the thighs, chest and one cheek resting on it; turn the head halfway through.
2. Supported reclined bound angle (Supta Baddha Konasana) (6 min): bolster along the spine on a block, soles of the feet together, a block or rolled blanket under each outer thigh, blanket over the body.
3. Legs up the wall or on a chair (Viparita Karani) (6 min): a folded blanket under the hips, legs up the wall or calves resting on a chair seat, arms resting wide.
4. Supported side-lying rest (4 min): on the left or right side, bolster between the knees, a blanket under the head, another over the body.
5. Return (3 min): the teacher's voice brings everyone back: deepen the breath, move fingers and toes, then press up slowly to sit.

Coaching points

• Set each pose up carefully so nothing is being held; if a muscle is working, add a prop.
• Comfort comes before shape: there is no correct look, only a supported one.
• Give a minute's warning before each change and move slowly between poses.
• Keep instructions short and the room quiet; long silences are part of the practice.
• Describe it honestly: people may feel calmer or more rested; it isn't treatment for any condition.

Common mistakes

• Too few props, so the knees or neck are left hanging.
• Students getting cold halfway through.
• Talking too much and filling the silence.
• Rushing transitions and losing the calm.