A Bali Beach-Inspired Restorative Yoga Routine with Abi Carver


Bali. The land of the gods, great surf, world class food, and just general all round good vibes. It’s also the home to many expats who inhabit the island chasing sun, sand and surf all year round. Friend of Active in Style, and founder of Yoga 15, Abi Carver is one of them and is currently calling this beautiful island home where her days are spent teaching yoga to local expats and travellers. With surfers roaming the island for the best swell, it’s only natural that a restorative yoga routine is considered a part of everyday moving. Or, even if you yourself aren’t a surfer, a yoga routine like this one is great for general all round lengthening and strengthening of the body, and also the mind. Deep and long breathes.

Give this one a go and see how you feel.


Start in Child’s Pose. Allow your body and mind to come to stillness. Feel the gentle stretch across your upper back and shoulders.

 

4

Instructions

  1. Come to all fours, touch your big toes together and bring your knees slightly wider than hip-width apart. Sit back on your heels and rest your forehead on the mat or on a cushion.
  2. Bring your arms by your sides, palms facing up and let go of any tension across your upper back and shoulders.
  3. If you have difficulty sitting back on your heels, you can put a cushion between your calves and hamstrings. 
  4. Stay in the pose for 2-5 minutes, breathing slowly, in through your nose and out through your mouth. 
  5. To come out of the pose, take a deep breath in, bring your palms to the mat and come up to kneeling on an exhalation.

Come up to all-fours and transition into Thread The Needle to start to open up your chest, shoulders.

 

2

Instructions

  1. From all fours, inhale, sweep your right hand up to the sky, look up to your fingertips. Exhale, thread your right hand under your left arm, palm facing up. Rest your head and right shoulder on the mat.
  2. Reach your left hand towards the top of the mat.
  3. Stay in the pose for 2-5 minutes, breathing slowly, in through your nose and out through your mouth. 
  4. To come out of the pose, take a deep breath in, bring both palms to the mat and come up to kneeling on an exhalation.
  5. Repeat on the other side.

Let’s set up for Downward Dog to stretch the backs of your legs and lengthen your spine.

 

5

Instructions

  1. From all fours, walk your hands forward a few inches. 
  2. Tuck your toes and lift your hips up, keeping your knees bent. Spread your fingers wide and press your palms evenly into the mat – index fingers point straight ahead. 
  3. Try to straighten your elbows and allow your head to hang naturally between your arms.
  4. Check that both knees point straight ahead and do not fall in towards each other. Your feet should be shoulder-width apart.
  5. The aim of this pose is to keep your spine straight, so you can bend your knees as much as you need to to prevent rounding the lower back.
  6. When you’re ready, gently press your heels back towards the mat. 
  7. Hold the pose for 5 deep breaths, in and out through your nose.

 

Walk your hands back to your feet for Ragdoll to release tension in your neck and shoulders and relieve compression at the lower back.  

8

Instructions

  1. Cross your arms and take hold of opposite elbows. 
  2. Check that your feet are hip-width apart, toes point straight ahead.
  3. Bend your knees as much as you need to.
  4. Sway gently from side to side to allow your spine to fully release. 
  5. Stay in the pose for 5-10 deep breaths, in and out through the nose.

 

Walk your hands forward into Downward Dog to set up for Low Lunge to start to open up your hips.

 

6

Instructions

  1. From Downward Dog, step your left foot in between your hands. Drop your right knee and release your back foot. Check that your left knee is directly above your front ankle. 
  2. Bring both hands to your left knee and press them away from you. Draw your shoulders away from your ears and sink into the stretch in the front of your right hip.
  3. To come into Crescent Lunge, inhale, sweep your arms out and up. Exhale, sink into the pose. You can bring your palms together or keep them shoulder-width apart—palms facing each other. 
  4. Stay in the pose for 5 deep breaths, in and out through your nose.
  5. Take a deep breath in. Exhale, bring your hands to the mat and step back to Downward Dog for the other side. 

 

Step back to Downward Dog for Pigeon, to stretch the glutes, outer hips and hip flexors. 

 

7

Instructions

  1. From Downward Dog, step your big toes together. Inhale, sweep your right leg up to the sky. Exhale, bring your right knee forward, place it on the mat behind your right wrist and position your left foot under your left hip.
  2. Release your back foot and slide it back. Look behind you to check that your left leg is straight.
  3. If your hips are not level, you can support the hip of your bent leg on a cushion. 
  4. Inhale, press into your fingertips and lengthen your spine. Exhale, walk your hands forward, and come down onto your forearms. If you’d like to go deeper, cross your arms and rest your forehead on the mat. Sink deeper into the pose with every breath. 
  5. Stay in the pose for 2-5 minutes, breathing in through your nose and out through your mouth.
  6. To come out of the pose, bring your hands to the mat, tuck your back toes, lift your hips up and press back to Downward Dog for the other side.

 

Drop down on to all-fours, sweep both feet to the left, sit back and come to the middle of your mat with your feet hip-width apart. Inhale, sit up tall. Exhale, lower yourself slowly down to the mat to rest in Reclining Butterfly.

 

3

Instructions

  1. Bring the soles of your feet together and let your knees fall open in the shape of a diamond.
  2. Reach both arms up overhead and take hold of opposite elbows. 
  3. Completely relax into the pose and stay for a few minutes.
  4. Try to focus on your breath. Breathing in through your nose for the count of 4 and out through your mouth for the count of 8.

 

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Whether you train hard, work long hours or devote all your energy to looking after your family, this series of bitesize yoga videos is for you.

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We are big believers in Abi’s vision, and actively use Yoga 15 amongst our weekly fitness schedules. It’s the perfect answer to our busy lives, and for those times when you find yourself contemplating skipping that workout. Download Yoga 15 via the App Store, or you can visit Abi’s website for all the information as well as follow her on Instagram for a dose of seaside yoga and a look at her life chasing an endless summer.

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