Nourish the Heart

About This Class

This restorative class with Melissa Mercedes opens with Nadi Shodhana (alternate nostril breathing) to settle the mind before moving through a thoughtfully sequenced series of prop-supported poses. Highlights include a supported Downward Facing Dog with the forehead resting on a bolster-and-block setup, a standing supported forward fold, Supta Baddha Konasana with a strap and optional blocks under the knees, a supported bridge pose as a gentle inversion, a seated supported forward fold (Paschimottanasana variation), and a long-held Janu Sirsasana on each side with a gentle spinal twist. The class closes with an extended, prop-optional Savasana. Throughout, the instructor cues slow five-count breathwork, encourages softening and letting go of tension, and explicitly frames the practice around activating the parasympathetic nervous system and the relaxation response. The overall arc is one of progressive opening through the chest, hamstrings, hips, and lower back, making it ideal for stress relief, post-sitting stiffness, and general restoration.