Restorative Class #3

About This Class

This restorative class from Melissa Mercedes invites students into a slow, prop-supported practice designed to melt away physical and emotional tension. Beginning with a seated centering and gentle spinal twists, the class moves through three variations of Supported Supta Padangusthasana (Hand to Toe Pose) using a strap and blocks to progressively open the hamstrings, inner thighs, hip flexors, and outer hips — with careful attention to alignment and individual sensation. A long-held Supported Bridge Pose (Setu Bandhasana) on a block follows, offering a mild inversion that stimulates the parasympathetic nervous system, eases lower back tension, and benefits those dealing with sciatica. Supta Baddha Konasana (Reclined Bound Angle Pose) gently continues the hip-opening theme before students settle into a bolster-supported Virasana (Hero's Pose) for a deep front-body and quad stretch. After a brief forward fold, Savasana rounds out the physical practice, optionally using a block under the head for gentle neck release. The class closes with a structured loving-kindness (metta) meditation anchored at the heart center, cultivating compassion, groundedness, and ease — making this an ideal practice for stress relief, recovery from prolonged sitting, tight hips and hamstrings, lower back discomfort, and those seeking deep mental and physical restoration.