Restorative yoga is a gentle form of yoga that focuses on relaxation and stress relief. Restorative yoga poses involve the use of props, such as blankets, blocks, and bolsters, to support the body in various poses. In this article, we will explore the benefits of restorative yoga and provide a guide to some of the best restorative yoga poses to help you relax and unwind.
Benefits of Restorative Yoga
- Reduces Stress and Anxiety
- Increases Flexibility and Range of Motion
- Enhances Immune Function
- Improves Digestion
- Lowers Blood Pressure
- Promotes Relaxation and Better Sleep
- Supports Recovery from Illness or Injury
- Improves Mood and Well-being
What to Expect in a Restorative Yoga Class
- Slow Pace and Gentle Movements
- Use of Props to Support the Body
- Holding Poses for Longer Periods
- Focusing on Breath Awareness and Relaxation
Top 10 Restorative Yoga Poses
Supported Child’s Pose (Balasana)
Supported Child’s Pose, also known as Balasana, is a gentle yoga pose that involves kneeling on the floor and resting your upper body on a prop for support. This pose is considered to be beneficial for reducing stress, calming the mind, and releasing tension in the back, hips, and thighs.
To practice this pose, you will need a yoga mat or blanket, and a cushion or folded blanket for support. Here’s how to do it:
- Start in a kneeling position with your knees hip-width apart and your toes touching.
- Place a cushion or folded blanket between your thighs and sit back onto your heels, resting your upper body on the cushion.
- Extend your arms forward and rest your forehead on the cushion or blanket.
- Close your eyes and breathe deeply, focusing on the sensation of your breath moving in and out of your body.
- Stay in the pose for 5-10 minutes, or longer if you feel comfortable.
- To come out of the pose, gently lift your upper body, release the cushion, and sit back on your heels.
Legs Up the Wall Pose (Viparita Karani)
Legs Up the Wall Pose, also known as Viparita Karani, is a gentle yoga pose that involves lying on your back with your legs extended up the wall. This restorative pose is considered to be beneficial for reducing stress, calming the mind, and improving circulation.
To practice this pose, you will need a clear wall space and a yoga mat or blanket. Here’s how to do it:
- Sit sideways with your right hip touching the wall.
- Swing your legs up the wall and lie back, with your shoulders and head resting on the floor.
- Adjust your position so that your buttocks are as close to the wall as possible.
- Your legs should be straight up the wall, with your heels touching the wall.
- Your arms should be resting at your sides, with your palms facing up.
- Close your eyes and breathe deeply, focusing on the sensation of your breath moving in and out of your body.
- Stay in the pose for 5-10 minutes, or longer if you feel comfortable.
- To come out of the pose, bend your knees and roll to one side, then gently push yourself up to a seated position.
Reclined Bound Angle Pose (Supta Baddha Konasana)
Reclined Bound Angle Pose, also known as Supta Baddha Konasana, is a gentle yoga pose that involves lying on your back with the soles of your feet together and your knees open to the sides. This pose is considered to be beneficial for opening the hips, releasing tension in the groin and inner thighs, and promoting relaxation.
To practice this pose, you will need a yoga mat or blanket, and a cushion or folded blanket for support. Here’s how to do it:
- Sit on the floor with your knees bent and the soles of your feet together.
- Use your hands to gently draw your heels in towards your pelvis.
- Lie back on the floor, supporting your head and neck with a cushion or folded blanket if necessary.
- Allow your knees to open to the sides, bringing the soles of your feet together in a diamond shape.
- Place your hands on your belly or by your sides, palms facing up.
- Close your eyes and breathe deeply, focusing on the sensation of your breath moving in and out of your body.
- Stay in the pose for 5-10 minutes, or longer if you feel comfortable.
- To come out of the pose, use your hands to gently bring your knees back together, then roll to one side and push yourself up to a seated position.
Supported Bridge Pose (Setu Bandha Sarvangasana)
Supported Bridge Pose, also known as Setu Bandha Sarvangasana, is a gentle yoga pose that involves lying on your back with your knees bent and your feet flat on the floor and lifting your hips up with the support of a prop. This pose is considered to be beneficial for opening the chest, releasing tension in the back and hips, and calming the mind.
To practice this pose, you will need a yoga mat or blanket, and a cushion or yoga block for support. Here’s how to do it:
- Lie on your back with your knees bent and your feet hip-width apart on the floor.
- Place a cushion or yoga block under your hips, adjusting the height as needed to find a comfortable level of support.
- Rest your arms by your sides with your palms facing up.
- Inhale and lift your hips up towards the ceiling, pressing your feet and shoulders firmly into the ground.
- Hold the pose for 5-10 deep breaths, then slowly lower your hips back down to the floor.
- Repeat the pose 2-3 times, gradually increasing the height of the prop if it feels comfortable.
Supported Fish Pose (Matsyasana)
Supported Fish Pose, also known as Matsyasana, is a gentle yoga pose that involves lying on your back with a prop supporting your chest and head. This pose is considered to be beneficial for opening the chest, releasing tension in the neck and shoulders, and promoting relaxation.
- Sit on the floor with your knees bent and your feet flat on the floor.
- Place a cushion or yoga block behind you, so that it is perpendicular to your spine.
- Lie back on the cushion or block, adjusting it so that it supports your mid-to-upper back and your head.
- Extend your legs out straight or place the soles of your feet together with your knees bent and open to the sides.
- Rest your arms by your sides with your palms facing up.
- Close your eyes and breathe deeply, focusing on the sensation of your breath moving in and out of your body.
- Stay in the pose for 5-10 minutes, or longer if you feel comfortable.
- To come out of the pose, gently lift your head and chest off the cushion or block, roll to one side, and push yourself up to a seated position.
Supported Shoulderstand (Salamba Sarvangasana)
- Benefits: Stimulates the thyroid gland, improves circulation, and reduces stress and anxiety.
- How to: Lie down on your back with your legs extended. Lift your legs up and place a block or folded blanket under your hips for support. Rest your hands on your belly or by your sides.
Supported Headstand (Salamba Sirsasana)
- Benefits: Improves circulation, strengthens the upper body, and reduces stress and anxiety.
- How to: Start on your knees with your forearms on the ground and interlace your fingers. Place the crown of your head on the ground and lift your hips up. Walk your feet in towards your body until your hips are over your shoulders. Press down firmly into your forearms and engage your core.
Supported Reclining Twist (Supta Matsyendrasana)
Restorative yoga poses have many benefits, including stretching the spine and hips, improving digestion, and reducing stress and anxiety. To perform a restorative yoga pose, start by lying down on your back with your knees bent and feet on the floor. Bring your right knee towards your chest and guide it over to the left side of your body.
Place a bolster or folded blanket under your right knee for support. As you hold the pose, you’ll continue to experience the benefits of restorative yoga poses, such as increased relaxation and a sense of calm. Extend your right arm out to the side and gaze towards your right hand for added relaxation.
Corpse Pose (Savasana)
Restorative yoga poses are great for promoting relaxation and deep rest, reducing stress and anxiety, and improving sleep. To practice a restorative yoga pose, start by lying down on your back with your legs extended and arms by your sides. Close your eyes and breathe deeply, allowing yourself to relax your entire body and release any tension.
As you hold the pose, you’ll continue to experience the benefits of restorative yoga poses, such as increased relaxation and a sense of calm. Stay in the pose for several minutes, allowing your body to fully rest and rejuvenate. Restorative yoga poses can be a great addition to your self-care routine, helping you feel more rested and refreshed.
Tips for a Successful Restorative Yoga Poses Practice
- Create a Calm and Relaxing Environment
- Use Comfortable and Supportive Props
- Focus on Breath Awareness and Relaxation
- Practice Regularly for the Best Results
Conclusion
Restorative yoga is a wonderful practice to help reduce stress and anxiety, improve flexibility and range of motion, and support overall health and well-being. By incorporating these top 10 restorative yoga poses into your practice, you can create a sense of deep relaxation and rejuvenation in your mind and body.
FAQs
- How often should I practice restorative yoga?
- You can practice restorative yoga as often as you like, but it’s recommended to practice at least once or twice a week to see the best results.
- Can restorative yoga help with insomnia?
- Yes, restorative yoga can help promote relaxation and better sleep, which may be helpful for insomnia.
- Do I need any special equipment to practice restorative yoga?
- You will need some props, such as blankets, blocks, and bolsters, to support your body in the poses. However, you can also use household items as substitutes, such as pillows and towels.
- Is restorative yoga poses suitable for beginners?
- Yes, restorative yoga is a gentle form of yoga that is suitable for all levels, including beginners.
- How long should I hold the restorative yoga poses?
- You can hold the poses for several minutes, up to 10-20 minutes or longer. The idea is to allow your body to fully relax and release tension.