Everyday Restorative with Jillian Pransky

Feel like the calm you cultivate in yoga class dissolves the minute you step off your mat? If you’re longing to retain the effects of your yoga practice in the busyness and challenges of the real world, it’s time to steep your flow (and your life) in the science and practice of deep relaxation. In this five-week online course, Jillian Pransky—international restorative yoga teacher, yoga therapist, and author of Deep Listening: A Healing Practice to Calm Your Body, Clear Your Mind, and Open Your Heart—will share the tools and practices for developing self-awareness, balance, and compassionate action day-to-day so that you create more space for relaxation in your life. (Formerly known as Restorative 201, this course is open to everyone and our Restorative 101 course is not a pre-requisite.)
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Instructor Jillian Pransky won’t tell you to be your best self or do more. Modern lifestyles are already rife with stress, anxiety, and burnout from taking on too much. Instead, she will invite you to be here and do less because, as she says, “A little, often, is a lot.” You’ll restore your slow flow and refresh your perspective with tools you can use throughout the day, so you discover how to respond, rather than react, to life's circumstances in a heart-centered, nourishing way.
Restorative 201 Online Course
Eliciting the relaxation response is a powerful antidote to enormous workloads and pressures that arise at home or at the office. But you don’t have to rearrange your schedule and fit in 90 minutes of yoga every morning in order to cultivate this skill. Taking restorative to the next level means bringing it onto the mat and into your life. This course features simple, short practices designed to integrate into your day easily and immediately. Each week you will receive a new module of lessons that offer skills which progress, like stepping-stones, from one to the next.

Over five weeks you can expect: 

  • Slow Flow and Restorative Yoga practices 
  • Conscious relaxation practices
  • Meditation and breathing practices
  • Mindful walking instructions
  • Simple lessons on the science behind the relaxation response and restorative practices
  • Webinar recordings where Jillian offers additional lessons and practice and answers learner questions
  • Access to a private Facebook group so you can share your experiences and connect with others on the same path

Each week you’ll get:

  • An inspiring Dharma Talk that sets the intention for the week
  • Rejuvenating yoga practices 
  • “Quick Reset” tools and techniques to incorporate into your day at any time
  • Journaling and reflection assignments to embody what you’ve learned
Week 1: Growing Grounded and Present
  • Course Welcome
  • Overviews: Discover the types of practices you’ll learn.
  • Quick Reset Technique: Hourglass Breathing
  • Dharma Talk: Getting Grounded
  • Quick Reset Technique: Elevator Breathing
  • Mindful Walking Practice
  • Grounding Slow Flow Practice
  • Grounding Savasana Practice
  • Meditation Practice
  • Homework
Week 2: Releasing Unnecessary Tension
  • Dharma Talk: Releasing Tension
  • Quick Reset Technique: Squeeze & Release
  • Restorative Practice
  • Progressive Relaxation Practice
  • Mindful Walking Meditation
  • Breath Awareness Practice
  • Grounding Savasana Practice
  • Homework
Week 3: Strong Enough to Soften
  • Dharma Talk: Learning to Soften
  • Quick Reset Technique: Heart Breathing
  • Slow Flow Practice
  • Restorative Practice
  • Walking Meditation
  • Metta Meditation
  • Homework
Week 4: Listening, Without Judgement
  • Dharma Talk: Deep Listening
  • Quick Reset Technique: Listening During Conversation
  • Slow Flow Practice
  • Deep Listening Practice
  • Walking Meditation
  • Homework
Week 5: Flowing with Change
  • Dharma Talk: Flowing with Change
  • Quick Reset Technique: Three-Part Breath
  • Progressive Relaxation Practice
  • Slow Flow Practice
  • Mindful Breathing Meditation
  • Come Home Meditation Practice
  • Homework
Bonus Practices:
  • 10-Breath Meditation for Calm
  • Legs-Up-the-Chair Practice
  • Slow Flow Chair Yoga Practice
  • Relaxation Practices & Parenting

Continuing Education Credits

This course also qualifies for 20 "non-contact" continuing education hours with Yoga Alliance.



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