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Rejuvenate With Restorative Yoga: Benefits, Poses & Pro Tips

Restorative yoga is a gentle and rejuvenating practise that promotes deep relaxation and healing. Often referred to as a rejuvenating yoga, this yoga involves the use of restorative postures or asanas to create a nourishing experience. Whether you are a beginner or a seasoned yogi, restorative yoga offers a sanctuary for self-care and restoration.

Restorative yoga postures are specifically designed to support the body in finding comfort and ease, allowing you to surrender to the present moment.

For beginners, restorative yoga provides an accessible entry point into the world of yoga, offering a gentle introduction to the practise.

If you are pressed for time, even a 30-minute restorative yoga session can provide immense benefits.

As you explore the vast array of restorative yoga postures, you’ll discover the best restorative yoga practises that resonate with your body and individual needs. Each posture offers a unique experience.
So, come and experience the transformative power of restorative yoga asanas or positions.

Understanding Restorative Yoga

Restorative yoga is a relaxing practise that can be done by all levels of individuals.
Restorative yoga involves holding yoga postures, known as asanas, for an extended duration of time while using props such as blankets, blocks, and bolsters for added support.
It is a deep relaxation technique that emphasises the meditative element of yoga—the connection of mind and body. With the assistance of props, the postures are held effortlessly, allowing the body to fully relax.

Practising Restorative Yoga

When engaging in restorative yoga, the body’s relaxation triggers a conscious relaxation of the mind, facilitating the release of tension from both the physical and mental aspects. During the practise, your main task is to pay attention to your breath and be mindful of any sensations or thoughts that arise. This practise encourages a state of awareness and promotes a sense of tranquillity.

Pillars of Restorative Yoga

Observation

  • In restorative yoga, observation is the practise of watching your thoughts, body, and overall sense of wellbeing without judgement.
  • This can help you become a better observer of your own mind and body, which can lead to increased relaxation, decreased anxiety, and improved intuition.
  • Observation is a valuable skill that can be applied to both your yoga practise and your life off the mat.

Support

  • During restorative yoga, props are used to support the body so that it can relax completely.
  • This allows the mind to relax, which can lead to emotional releases.
  • A supported savasana is a great way to experience the benefits of restorative yoga.

Compassion

  • Restorative yoga can help you cultivate compassion for yourself, both physically and emotionally.
  • This can help relieve the anxious mind of its unhelpful critiques.
  • Restorative yoga can help you see how truly different we all are and how we need to be supported in different ways.

Benefits of Restorative Yoga

Restorative yoga offers numerous benefits similar to those of other forms of yoga. These include:

  • Relaxation of the mind and body
  • Reduction in stress and anxiety, leading to decreased levels of the stress hormone cortisol
  • Soothing of the nervous system by shifting it from the fight-or-flight response to the relaxation response
  • Enhancement of mood
  • Reduction of chronic pain associated with headaches, back pain, and osteoarthritis
  • Improvement of sleep quality and overall well-being, resulting in less fatigue and increased energy
  • Gentleness on the body, making it safe for individuals with acute or chronic injuries
  • Potential inclusion as a beneficial part of the treatment plan for chronic health conditions, as it improves psychological and physical symptoms and enhances quality of life
  • Considered safe during pregnancy and recommended by experts.

Five Best Restorative Yoga Positions

Here are some of the best restorative yoga postures. You can hold each pose for about 3-5 minutes or you can create a 30-minute restorative yoga sequence by incorporating these yoga positions.

1. Supported Child’s Pose (Bal asana)

Follow these steps to perform the posture:

  • Place a bolster or stack of pillows on your mat and kneel in front of it.
  • Spread your knees wide and lower your torso onto the bolster, allowing your arms to relax alongside your body.
  • Rest your forehead on the bolster or turn your head to one side.
  • Stay in this position for several minutes, focusing on deep breathing and relaxation.

2. Supported Bridge Pose (Setu Bandha Sarvangasana)

Follow these steps to perform the posture:

  • Lie down on your back with your knees bent and your feet hip-distance apart.
  • Place a bolster or folded blanket under your sacrum, lifting your hips off the ground.
  • Allow your arms to relax at your sides or place your hands on your belly or chest.
  • Stay in this pose for several minutes, focusing on deep breathing and letting go of any tension in your lower back and hips.

3. Supported Reclining Bound Angle Pose (Supta Baddha Kon asana)

Follow these steps to perform the posture:

  • Sit on your mat with your knees bent and the soles of your feet touching each other.
  • Place a bolster or stack of pillows behind you. Lean back onto the bolster, supporting your back and head. You can also place additional props under your knees for support.
  • Relax your arms alongside your body or rest your hands on your belly.
  • Stay in this pose for 5 to 10 minutes, allowing your body to release tension and open the hips.

4. Legs-Up-The-Wall Pose (Viparita Karani)

Follow these steps to perform the posture:

  • Sit sideways with one hip touching the wall and your legs extended along the wall. As you lower your torso and head to the ground, swing your legs up against the wall.
  • Use a folded blanket or bolster under your hips for support if needed. Allow your arms to rest by your sides or place them on your abdomen.
  • Stay in this pose for 5 to 10 minutes, focusing on deep belly breathing.

5. Savasana

Follow these steps to perform the posture:

  • In Savasana, Lie on your back with a bolster or rolled-up blanket supporting your knees and another pillow or folded blanket supporting your head. Let your arms rest alongside your body, palms facing up.
  • Close your eyes and focus on relaxing each part of your body, starting from your toes and working your way up to your head.
  • Stay in this pose for 10 to 20 minutes, allowing yourself to fully surrender and experience deep relaxation.

Starting Restorative Yoga

Here are a few steps to consider:

  • Warm up: Begin with a few minutes of gentle movement to prepare your body for relaxation and create space within.
  • Embrace props: Use blocks, blankets, bolsters, and other props to fully support your body in the poses. The more support you have, the deeper your relaxation will be.
  • Prioritise comfort: Take the time to find a comfortable position on your props and make necessary adjustments before settling in. Small modifications can make a big difference in your comfort level.
  • Research and learn: Explore restorative yoga books and resources to familiarise yourself with different poses and techniques. Incorporate restoratives into your practise in a balanced way, whether it’s adding a few poses to your daily routine or dedicating an entire practise to restoratives.
  • Be patient: Restorative poses can be challenging for beginners, both physically and mentally. Understand that it takes time and practise to fully surrender and experience the benefits of deep relaxation.

Takeaway

Restorative yoga offers a wonderful opportunity to reduce stress and indulge in extended, contemplative stretches. It is advisable to begin by attending a studio or online class for guidance and convenience. Embrace the process with patience and savour the tranquillity that comes from calming both the body and mind. While it may take some time to adjust, you will eventually find it easier and may even be pleasantly surprised by the positive effects it brings.

Restorative Yoga FAQs

Is restorative yoga good for beginners?

Yes, restorative yoga is suitable for individuals, whether beginners or experienced yogis.

How do I start restorative yoga?

Restorative yoga may appear scary for beginners—all those objects! However, a few pointers will help you establish your own regular restorative practise.
• Start with a few minutes of gentle movement to warm up the body and prepare for relaxation.
• Use props to fully support the body so that you can relax deeply.
• Take the time to get comfortable and make any necessary adjustments.
• Incorporate restorative yoga into your practise in a balanced way, according to your needs.

What are the five benefits of restorative yoga?

There are several benefits of restorative yoga, but the five most popular include:
• Mind and body relaxation
• Better sleep
• Better mood
• Reduced pain
• Reduced anxiety and stress

What is restorative yoga?

Restorative yoga, also known as rejuvenating yoga, is a gentle and passive form of yogic practise that prioritises allowing the body to rest and open through stretching and healing.

For whom is restorative yoga ideal?

Restorative yoga is ideal for the release of tension and stress, promoting a sense of physical and mental rejuvenation. By utilising gentle stretching and supported postures, this practise aims to create a therapeutic environment where the body can unwind, recharge, and facilitate its own healing processes.

What are the three pillars of restorative yoga?

Restorative yoga is built on three pillars:
• Observation
• Support
• Compassion

What is another name for restorative yoga?

Restorative yoga is sometimes called rejuvenating yoga or relaxing yoga.

Why is it called restorative yoga?

Restorative yoga is called so because it aims to restore and rejuvenate the body and mind. Through gentle, supported postures and deep relaxation, it provides a healing and restorative experience. This practise helps release tension, reduce stress, and promote a sense of physical and mental wellbeing.

What is the difference between yoga and restorative yoga?

The differences between yoga and restorative yoga:
• Pace: Yoga is typically vigorous, while restorative yoga is very slow-paced.
• Props: Restorative yoga uses props to support the body, while yoga may or may not use props.
• Focus: Yoga can focus on a variety of goals, while restorative yoga focuses on deep relaxation and stress relief.

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

Dr.William Lewis Aliquam sit amet dignissim ligula, eget sodales orci. Etiam vehicula est ligula, laoreet porttitor diam congue eget. Cras vestibulum id nisl eu luctus. In malesuada tortor magna, vel tincidunt augue fringilla eget. Fusce ac lectus nec tellus malesuada pretium.

MBBS (Bachelor of Medicine & Bachelor of Surgery) Gold Medalist (2009-2015) M.D In General Medicine (2016-2019), CCID (Infectious Diseases)

PG Diploma In Clinical Endocrinology v& Diabetes, Clinical Associate in Non-Invasive Cardiology

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