The Benefits of Restorative Yoga and Poses to Try

A form of yoga known as restorative yoga aims to calm practitioners on all levels—physically, mentally, and emotionally. Restorative yoga is a style of yoga that emphasizes extended holds, quiet, and deep breathing. This style of yoga can be done by anyone of any degree of experience.

When practicing restorative yoga, as opposed to more vigorous forms of yoga such as vinyasa or Bikram, you should plan to hold each posture for at least five minutes, and you will only move through a small number of poses in a single session.

Continue reading to gain an understanding of restorative yoga, as well as some positions to attempt and the advantages of engaging in this gentle kind of yoga.

The practice of yoga known as restorative.

Restorative yoga is a type of yoga that is known for being therapeutic, restorative, and gentle all at the same time. Restorative yoga is essentially a form of passive healing that focuses on the body.

The capacity of this type of yoga to stimulate the parasympathetic nervous system is one of its most well-known benefits. This is the component of your nervous system that is responsible for “rest and digestion,” and it helps to ensure that your fundamental functions continue to operate as they should.

This type of yoga “restores” the body to its parasympathetic nervous system function, which in turn enables the body to relax, heal, and reestablish its sense of equilibrium. As the name suggests, this type of yoga “restores” the body.

Restorative yoga aims to trigger the relaxation response by enabling participants to hold asanas (postures or poses) for longer and deepening the breath throughout the practice. This response can help slow breathing, which in turn reduces blood pressure and produces a sensation of calm as well as greater well-being for the individual.

The utilization of various yoga props, such as bolsters, blocks, and blankets, is an essential component of restorative yoga. Props allow you to hold passive positions for a longer period of time without engaging in any strenuous activity or tiring out your muscles. It does not matter how experienced you are with yoga because it enables you to feel comfortable and supported in your practice.

Restorative yoga enables you to release tension in your muscles for extended lengths of time without causing discomfort since it encourages you to fully relax while you are in the posture and focuses your attention on your breath.

What are the advantages of doing so?

The advantages of practicing restorative yoga are comparable to many of the benefits that are associated with practicing other styles of yoga. The following is a list of important benefits that are supported by scientific evidence:

Allows you to relax both your thoughts and your body. Yoga has been related to decreased levels of the stress hormone cortisol, as well as lowered levels of stress and anxiety.
It has a calming effect on the neurological system. The fight-or-flight response, also known as the sympathetic nervous system, can be balanced out with the relaxation response, also known as the parasympathetic nervous system, through the practice of restorative yoga.
Improves your state of mind. According to some research, the calm and deep breathing that are encouraged in yoga may help alleviate the symptoms of depression.
Eases the discomfort of chronic pain. According to several studies, practicing yoga can help alleviate the discomfort associated with osteoarthritis, as well as headaches and backaches.
Improves sleep. According to a number of studies, incorporating yoga into your regular routine may help improve the quality of sleep you get.
It’s good for your overall health. Researchers have discovered that regular yoga practice may result in lower levels of weariness, increased energy, and enhanced well-being. Lower levels of stress are just one of the potential benefits of yoga practice.
Easy on the tissues of your body. People who have recent or ongoing injuries are typically given the recommendation to practice restorative yoga, which is usually considered to be safe.
Can be an effective component of an overall treatment strategy for patients with chronic health issues. Regular yoga practice may be beneficial for individuals who are living with a chronic condition. People diagnosed with cancer who practiced yoga experienced an improvement in both their psychological and physical symptoms, as well as an improvement in their quality of life, according to a review of studies that was published in 2018.
Able to be done without risk throughout pregnancy. Practicing restorative yoga while pregnant is not only safe but also simple to adapt to accommodate changing needs. Prenatal yoga is regarded as one of the least risky forms of physical activity that may be done during a woman’s pregnancy by the American College of Obstetricians and Gynecologists.

Restorative yoga postures

Props, such as bolsters, blocks, or folded blankets, are frequently utilized in restorative yoga in order to soften the intensity of poses and increase the level of support they offer. In addition to this, you are free to perform any restorative yoga posture without the use of any props.

Restorative yoga often requires you to maintain each pose for at least five minutes, so you should plan accordingly. If you want to hold a posture for a longer period of time, you are free to do so as long as it is comfortable for you to do so. There are those who will hold restorative positions for at least twenty minutes at a time.

Fish posture

If you spend a lot of time sitting during the day, you should try this restorative pose. It will help you feel more relaxed.

You may lengthen your spine, remove tension in your neck and shoulders, and open up your chest by doing the Fish Pose.

Use a bolster or two folded blankets or towels beneath your shoulders and head to make this posture more comfortable. Alternatively, you may also use a yoga block.

To do this pose:

Position a bolster or two folded blankets in the middle of your mat so that they are parallel to one another and have a tiny space in between them.
Adopt a sat position and put the blankets so that they are behind your back.
Lie back and place the blanket that is closest to you so that your shoulder blades can rest on it. Place the second blanket under your head to rest. You have the option of keeping your legs crossed or stretching them out in front of you.
Either hold your arms at your sides or extend them above your head with your palms facing up.
While you take several deep breaths and focus on releasing the tension in your body, you should also close your eyes. You will feel as though your entire body is sinking into the floor and the blankets.
Continue to hold this position for at least ten minutes. Pay attention to taking slow, deep breaths and letting go of the tension that has built up in your muscles.

The stance of a child

The gentle stretches that this pose provides to your spine, hips, glutes, hamstrings, and shoulder muscles are very beneficial for relieving stress and exhaustion. If your head and torso are supported, it may assist ease the pain that you are experiencing in your back and neck.

To do this pose:

Get on your knees with your feet hip-width apart, bring your big toes together, and place your buttocks on top of your heels.
For additional support, you can position a pillow or a folded blanket in the space between your thighs and calves.
Let your breath out, and bend forward until your chest is between your legs. lowering your head till it is parallel to the ground.
Extend your arms in front of you, bringing them up to the top of your head, and place your palms on the ground. If you find that you are unable to do this, you have the option of allowing your arms to rest beside your body with the palms facing upward.
You can give your head and arms a little more support by placing a cushion or some folded blankets under them.
Hold this position for up to five minutes while you deepen your inhalations and exhalations.
To release, bring your torso up into a seated position and lift it off the floor.

Corpse posture

Try the savasana stance, commonly known as the corpse pose, if you want to experience profound relaxation and respite from tension.

To achieve this position:

Arrange a folded blanket at the top of your mat, and either a bolster or two folded blankets layered on top of each other should be placed at the end of your mat.
Position yourself so that your back is straight and your knees are bent in the middle of the stacked blankets.
Extend both of your legs so that the back of your knees are supported by the bolster or the folded blanket.
Lower your body so that the back of your head is supported by the blanket while you slowly recline.
Position your arms in a natural position by your sides with your palms facing up. 6. 7. 8. 9. 10. 5. You won’t be able to completely cover the space between your arms and your torso.
Continue to hold this position for at least ten minutes. Pay attention to taking slow, deep breaths and letting go of the tension that has built up in your muscles.

Position with the legs up the wall

The legs-up-the-wall pose is beneficial for relieving fatigued legs and feet, gently stretching your hamstrings and the back of your neck, and it also has the potential to alleviate a mild case of backache.

To achieve this position:

Lean against the wall using the end of your yoga mat that is narrowest. The middle of the mat should be covered with a folded blanket. On the blanket, your head will be supported. If you like, you can also use a cushion or folded blanket to provide support for your neck instead.
First, get into a seated position with your right side against the wall. Next, lie back and bring your legs up to the wall while swinging them back and forth.
Measure the distance from your buttocks to the wall using a tape measure. Make an effort to get your buttocks as near to the wall as you can while still maintaining a comfortable distance. In order to provide your lower back with additional support, you can arrange one or two folded blankets on the mat around 5 to 6 inches away from the wall. This will allow your lower back to rest on top of the blankets.
Extend your arms to the sides of your body or place them on your torso in a resting position.
Take a deep breath in, and as you exhale, relax your body by releasing tension in your hips, back, and neck and bringing them down toward the ground. Ten minutes should be spent resting in this position. Pay attention to taking slow, deep breaths and letting go of the tension that has built up in your muscles.

Final Verdict

The passive and contemplative practice of restorative yoga helps you to concentrate on your breath while simultaneously reducing the tension that has built up in your body. Restorative yoga differs from other types of yoga in that participants are expected to hold asanas, or positions, for significantly longer periods of time, generally five minutes or longer.

Restorative yoga often includes props like folded blankets, blocks, or bolsters. Your body will be better able to relax and you will be able to go deeper into the posture if you use these props to help support it.

The gentle practice of restorative yoga is widely regarded as being risk-free for the vast majority of participants. Before beginning to practice restorative yoga, you should discuss your concerns regarding the safety of this style of yoga with a medical professional or a physical therapist.