Restorative yoga is a gentle form of yoga that focuses on relaxation and rejuvenation. I have been practicing yoga for over ten years now. But, as a beginner, I was initially attracted to this practice due to its numerous benefits for both the mind and body. Today, I wanted to share my personal journey of why I began doing yoga and introduce you to six easy restorative yoga poses that will help you experience the transformative power of this practice.
Advantages of Practicing Restorative Yoga
1. Stress Reduction
Restorative yoga helps to calm the nervous system and release tension from the body, promoting a sense of deep relaxation and stress relief. Yoga that focuses on deep breathing has calming effects that aid in lowering blood pressure and heart rate.
2. Improved Flexibility
The gentle stretching and holding of poses in restorative yoga help to increase flexibility over time, enhancing overall physical well-being. In fact, the more you do each pose, the easier that pose will become. You will gain balance and strength!
3. Enhanced Sleep Quality
By reducing anxiety and promoting relaxation, restorative yoga can improve the quality of your sleep, leaving you feeling more refreshed and rejuvenated each morning. As a matter of fact, a quick yoga session works perfectly for my before-bed routine. It softens tight muscles and helps me to wind down from a long day.
4. Increased Mindfulness
The slow-paced nature of restorative yoga encourages a deeper connection with your breath and body, fostering a sense of mindfulness and self-awareness. As a matter of fact, most days before my yoga practice, I pick a positive word (or mantra / quote) and I focus on it the duration of my yoga session.
5. Injury Prevention and Rehabilitation
Restorative yoga poses are gentle and low-impact, making them suitable for individuals with injuries or those recovering from physical ailments. Although, if you are recovering from an injury please get the medical okay from your physician before you begin yoga, or any other exercising regiment.
6. Hormonal Balance
Restorative yoga has been found to regulate hormone production, helping to alleviate symptoms of hormonal imbalances such as PMS and menopause. Calming yoga poses may also help alleviate your monthly cramps and aches.
7. Improved Digestion
I once heard a yoga teacher describe yoga as a practice that moves you from the inside out. Certain restorative yoga poses can stimulate the digestive system, aiding in digestion and relieving symptoms of indigestion and bloating.
8. Emotional Healing
Restorative yoga provides a safe space to release emotions and cultivate inner peace, making it a valuable tool for emotional healing and self-discovery. Many times, I combine journal writing and meditation with my yoga practice for better mental clarity and especially for an emotional release if something in particular is bothering me.
Six Easy Restorative Yoga Poses:
1. Child's Pose (Balasana): This pose gently stretches the lower back and hips, promoting relaxation and relieving tension.
How To:
The most important thing is to keep the spine and hips in alignment.
Start by kneeling on the ground. Then, sit back on your heels and bring your forehead to the ground. You can place your hands either by your sides or in front of you, whichever is more comfortable. Once you are in the child pose, make sure to relax your whole body and breath deeply.
To exit the child pose, slowly come back up to a kneeling position. Then, bring your hands to your hips and stand up straight.
2. Bridge Pose (Setu Bandha Sarvangasana): Using a bolster or folded blanket, this pose helps to open the chest, stretch the spine, and calm the mind.
How To:
Start by lying on your back with your knees bent and your feet flat on the floor. Then, lift your hips up off the ground and press your shoulders and chest towards the sky. If you can, interlace your fingers underneath your hips and hold the pose for a few deep breaths. To release the pose, slowly lower your hips back to the ground and relax your body.
3. Legs-Up-The-Wall Pose (Viparita Karani): A restorative inversion, this pose improves circulation, reduces swelling in the legs, and relieves stress and fatigue.
How To:
Sit with your buttocks close to a wall and swing your legs up vertically against the wall. Use your hands to support your lower back if needed. You can also scoot your buttocks closer to the wall to make this pose easier. Remain in this position for at least five minutes.
To deepen the stretch, place your palms on your belly and allow your breath to fall into a regular rhythm. As you exhale, visualize your breath moving from your pelvic floor up through your lower back and sides, and then out through your shoulders.
4. Bound Angle Pose (Supta Baddha Konasana): This pose releases tension in the hips and groin, stimulates digestion, and promotes relaxation.
How To:
Start by sitting on the ground with your legs straight out in front of you. Next, bring the soles of your feet together and pull your heels close to your pelvis. Then, allow your knees to fall open to the sides. Use your hands to hold your feet together. You should feel a stretch in your inner thighs and groin. Hold the pose for up to one minute.
5. Seated Twisted Pose (Jathara Parivartanasana): This pose improves spinal mobility, releases tension in the back and shoulders, and aids in digestion.
How To:
Sit on the ground with both legs extended in front of you. Then, take your right leg and place it over your left leg, so that your right ankle is resting on your left knee. Next, take your left arm and reach around your right knee, placing your hand on the ground behind you. Finally, twist your torso to the right, and look over your right shoulder. Hold this pose for 30 seconds to 1 minute, then repeat on the other side.
6. Corpse Pose (Savasana): The ultimate relaxation pose, Savasana allows the body and mind to fully unwind and rejuvenate.
How To:
Lie on your back with your feet hip-width apart and your arms at your sides, palms up. You should be able to relax your whole body and let go of any tension.
To achieve the full pose, you need to focus on your breath and let go of any thoughts or worries. It may take a few times to get the hang of it, but once you do, you will feel your whole body relax. The key is to not try too hard, just let go and let your body sink into the mat.
If you have trouble relaxing, you can try a few props to help you. A bolster or pillow under your knees can take some of the pressure off your lower back. An eye pillow can help you to focus on your breath and block out any distractions. And if you need to, you can always practice with your eyes open.
Once you have the hang of the pose, you can stay in it for as long as you like. I usually recommend staying in savasana for 5-10 minutes, but if you need more time, feel free to stay longer.
Embarking on a journey of restorative yoga has been a transformative experience for me, both physically and mentally. By incorporating these six easy restorative yoga poses into your routine, you can embark on your own path to healing and relaxation. Remember to listen to your body, take your time, and embrace the power of stillness and restoration. Namaste.
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