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Nourish and Replenish: 6-Class Restorative Program

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Challenge Overview

Be more productive by doing less.

In each of the six classes of this program (all of which are under twenty-five minutes), you’ll explore mobilizing and then resting different areas of the body as you maintain awareness of your whole body the entire time.

The classes and focuses are: Nourish (whole body), Release (hips and hamstrings), Expand (shoulders and chest), Unwind (sides of the body), Open (back and hips), and Fold (forward folds and inversions).

Employing Rocky’s step-by-step cues and using a variety of props for support, you’ll discover new aspects of movement and relaxation in every pose. You’ll also experience the connection between gently mobilizing areas of the body that frequently hold tension before allowing them to fully rest, which makes the experience all the more gratifying.

So grab your props and take some time out of your day to replenish!

A breakdown of the practice, day by day:

Day 1: Nourish

Day 2: Release

Day 3:  Expand

Day 4: Unwind

Day 5: Open

Day 6: Fold

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Challenge Outline

2.5hrs to complete

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Section 1
  • This first class begins with a gentle supine whole-body warm-up. After that, you’ll move into a bolster-supported side-lying stretch and a prone pose, where you’ll use a blanket and bolster to support your head and belly respectively. You’ll conclude on your back in a bolster-supported chest-opening pose as Rocky guides you to focus on the flow of your breath. Props: two blankets, bolster
Section 2
  • This hip- and hamstring-focused class is all about subtle movements and releasing slowly. You’ll begin on your back with a warm-up followed by long holds in strap-supported leg stretches. After that, you’ll move into a strap-supported supta baddha konasana (reclined bound angle pose), where you can continue to release effort little by little. Props: two blankets, bolster, strap
Section 3
  • In this class you’ll begin with gentle shoulder mobility work to free up tension and increase range of motion in your upper body. Then, you’ll move into a bolster-supported supine twist before concluding in a supported chest-opening pose, where you’ll continue to actively lengthen and mobilize your upper body. Enjoy this opportunity to move your breath into all those hidden spots! Props: two blankets, bolster, blocks
Section 4
  • This class begins with a full-body warm-up, where you’ll do supine core-activation movements that involve rolling up from and back down to the floor in different directions. After that, you’ll do supine side-body stretches, a supine triangle where you’ll focus on the subtle aspects of the pose, a deep bolster-supported twist, and more. Props: two blankets, bolster, blocks
Section 5
  • Gentle backbends and leg stretches are the featured poses of this heart- and hip-opening class. After a warm-up, you’ll move into progressive versions of bridge pose using a block. Then, you’ll use a strap for supine hip flexor stretching before concluding in a supported backbend. Props: two blankets, bolster, blocks, strap
Section 6
  • The final session of this program is a full-spectrum practice with an emphasis on forward bending and inversions. You’ll begin with a warm-up in a chair. Then, you’ll move into a supported down dog on the mat, a chair-supported virasana (hero pose), janu sirsasana (head to knee pose), and paschimottanasana (seated forward bend), and more. Enjoy this opportunity to let go and let the props do the work for you! Props: chair, two blankets, bolster, blocks, strap

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Meet Your Teacher

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Rocky Heron
Rocky Heron is an internationally acclaimed yoga educator and musician. Known for his uncanny wisdom... Read more

Frequently Asked Questions

Absolutely, you can include this challenge in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This challenge is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Challenge completion.
No prerequisites are required; this challenge is open to anyone interested in deepening their knowledge and practice.
No, the challenge is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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