Restorative yoga is a type of yoga practice that involves holding poses for long periods of time, often with the support of props such as blankets, blocks, and bolsters. The aim of restorative yoga is to relax the body and mind and to create a sense of calm and well-being.
This type of yoga is typically slower and gentler than other forms of yoga and is often used as a means of stress relief and relaxation. Some people also use this yoga as a way to help with physical injuries or medical conditions.
Here are some common yoga poses:
Restorative yoga poses
Child’s pose:
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This pose involves sitting on your heels with your knees apart and your upper body resting on the ground in front of you. It is a gentle pose that can help to calm the mind and stretch the hips, back, and ankles.
Reclining bound angle pose:
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This pose involves lying on your back with your knees bent and the soles of your feet together. It is a gentle hip opener and can help to relieve stress and tension in the lower back and hips.
Supported bridge pose:
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This pose involves lying on your back with your knees bent and your feet flat on the ground. A bolster or blanket is placed under your hips to support the natural curvature of the spine. This pose can help to relieve lower back pain and fatigue.
Supported fish pose:
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This pose involves lying on your back with your legs extended and a bolster or blanket under your shoulders. It is a gentle backbend that can help to open the chest and improve posture.
Corpse pose:
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This pose, also known as savasana, involves lying on your back with your arms and legs extended and your eyes closed. It is a restful pose that can help to quiet the mind and promote relaxation.
Restorative Yoga Sequence
Here is a simple restorative yoga sequence that you can try at home:
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- Start in a child’s pose, with your knees apart and your upper body resting on the ground in front of you. Take a few deep breaths in this pose, allowing your body to relax and your mind to calm.
- From the child’s pose, move into a reclining bound angle pose by lying on your back with your knees bent and the soles of your feet together. Hold this pose for several minutes, using props such as blankets or blocks to support your body if needed.
- From the reclining bound angle pose, move into the supported bridge pose by lying on your back with your knees bent and your feet flat on the ground. Place a bolster or blanket under your hips to support the natural curvature of your spine. Hold this pose for several minutes, focusing on relaxing your body and letting go of any tension.
- From the supported bridge pose, move into the supported fish pose by lying on your back with your legs extended and a bolster or blanket under your shoulders. Hold this pose for several minutes, focusing on opening your chest and improving your posture.
- Finish with corpse pose, also known as savasana. Lie on your back with your arms and legs extended and your eyes closed. Take a few deep breaths and allow yourself to relax completely. Hold this pose for as long as you like, allowing your body and mind to rest and recharge.
Benefits of restorative yoga
There are many potential benefits of restorative yoga, including:
- Relaxation: This yoga can help to calm the mind and relax the body, reducing stress and anxiety.
- Improved sleep: The relaxation techniques used in restorative yoga can help to promote better sleep.
- Pain relief: This yoga can help to relieve physical pain, such as back pain, headaches, and chronic pain conditions.
- Enhanced flexibility: Holding poses for extended periods of time can help to improve flexibility, particularly in the hips, back, and shoulders.
- Improved circulation: Restorative yoga can help to improve circulation, bringing fresh oxygen and nutrients to the body’s cells.
- Boosted immunity: The relaxation techniques used in restorative yoga can help to boost the immune system, helping the body to fight off illness and infection.
Overall, restorative yoga can be a beneficial practice for anyone looking to relax, reduce stress, and improve their overall health and well-being.
How to do Restorative Yoga at Home
Here are some steps to help you practice restorative yoga at home:
- Find a quiet and comfortable space where you can practice without distractions. Clear the area of any clutter and make sure you have enough room to move and stretch.
- Gather any props you might need, such as a yoga mat, blankets, bolsters, blocks, and straps. Restorative yoga often involves the use of props to support the body in each pose, so having these items on hand can be helpful.
- Choose a restorative yoga sequence or set of poses that you would like to practice. There are many different restorative yoga sequences available, so you can choose one that suits your needs and preferences.
- Begin your practice by taking a few deep breaths and setting an intention for your practice. This can be as simple as focusing on relaxation or letting go of any stress or tension.
- Move through your chosen poses slowly and mindfully, holding each pose for several minutes. Use props to support your body and help you relax into each pose.
- Finish your practice with a final resting pose, such as a corpse pose or savasana. Allow yourself to relax completely and take a few deep breaths.
- When you are ready, slowly come out of the pose and take a few moments to sit quietly and reflect on your practice. You may wish to journal about your experience or simply take some time to relax and unwind.
What is Yin Restorative Yoga
Yin restorative yoga is a type of yoga practice that combines the principles of yin yoga with the relaxation techniques of restorative yoga. Yin yoga involves holding poses for long periods of time, often with the support of props such as blankets, blocks, and bolsters.
The aim of yin yoga is to stretch and stimulate the deep connective tissues of the body, such as the ligaments, tendons, and fascia.
In yin restorative yoga, these long-held yin poses are combined with the relaxation techniques of restorative yoga to create a restful and rejuvenating practice.
The aim of yin restorative yoga is to relax the body and mind and to promote a sense of calm and well-being. It is a gentle and nourishing practice that can be beneficial for anyone looking to reduce stress and improve their overall health and well-being.
Restorative Yoga Poses With Bolster
Here are some restorative yoga poses that can be done using a bolster:
- Supported bridge pose: Lie on your back with your knees bent and your feet flat on the ground. Place a bolster under your hips to support the natural curvature of your spine. Hold this pose for several minutes, focusing on relaxing your body and letting go of any tension.
- Supported fish pose: Lie on your back with your legs extended and a bolster under your shoulders. Hold this pose for several minutes, focusing on opening your chest and improving your posture.
- Supported supine twist: Lie on your back with your knees bent and your feet flat on the ground. Place a bolster under your knees and gently twist your upper body to the right. Hold this pose for several minutes, focusing on relaxing your body and letting go of any tension in your spine.
- Supported reclining bound angle poses: Lie on your back with your knees bent and the soles of your feet together. Place a bolster or blanket under your knees to support your legs. Hold this pose for several minutes, using props such as blocks or blankets to support your body if needed.
- Supported corpse pose: Lie on your back with your arms and legs extended and a bolster under your knees. Hold this pose for several minutes, allowing your body and mind to relax completely.
What is Aerial Restorative Yoga?
Aerial restorative yoga is a type of yoga practice that involves using a hammock or aerial fabric to support the body in various yoga poses.
The aim of aerial restorative yoga is to combine the relaxation techniques of restorative yoga with the benefits of inversion therapy, which involves hanging upside down or at an inverted angle.
In aerial restorative yoga, the hammock or aerial fabric is used to support the body in various restorative yoga poses, allowing the body to relax and the mind to calm.
The hammock or fabric can also be used to assist in inversion poses, such as supported inversion or supported downward-facing dog, which can help to improve circulation, reduce stress, and improve overall health and well-being.
Overall, aerial restorative yoga is a unique and nourishing practice that can be beneficial for anyone looking to relax, reduce stress, and improve their overall health and well-being.
Breathwork is an important part of restorative yoga practice. In restorative yoga, the focus is on slowing down and relaxing the body and mind, and the breath is a key tool for achieving this state of relaxation.
Restorative yoga and breathwork
There are many different breathwork techniques that can be used in restorative yoga, including
- Ujjayi breath: Also known as “victorious breath,” this technique involves gently constricting the back of the throat to create a soft, hissing sound as you exhale. This helps to slow breathing and promote relaxation.
- Sama vritti: This technique involves equalizing the length of the inhalation and exhalation so that the breath is smooth and steady. This can help to calm the mind and promote relaxation.
- Nadi shodhana: This technique, also known as “alternate nostril breathing,” involves alternating the breath between the right and left nostrils. This can help to balance the nervous system and promote a sense of calm and well-being.
Incorporating these breathwork techniques into your restorative yoga practice can help to deepen relaxation and promote a greater sense of calm and well-being.