Benefits of Restorative Yoga and Poses to Try

Yoga is a form that promotes physical, mental and emotional calm. It is suitable for all levels of experience. The practice of restorative yoga takes place at the slowest pace and focuses on long, steady holds in deep, deep breathing.

Contrary to more active yoga practices like vinyasa or Bikram it is possible to remain in a pose for five or more minutes while only doing a handful of poses within one session of restorative yoga.

Learn details about the practice of Restorative Yoga, the poses to try, as well as the benefits of this kind of yoga.

What is restorative Yoga?

The words gentle therapeutic, supportive, and calming. These are only a handful of terms which describe the practice of restorative yoga. The essence of restorative yoga is a method of healing through passive.

This type of yoga is well-known by its capability to stimulate your parasympathetic nerve system. The parasympathetic nervous system is what is known as the “rest and digest” part of your nervous system. It ensures that your body’s functions are functioning just as they are supposed to.

Like the name implies, this type practice “restores” the body to its parasympathetic nervous system functions that, in turn aids the body in resting and heal itself, as well as restore equilibrium.

By allowing more time for asanas (postures or poses) and deep breathing, yoga for restorative purposes can to trigger the relaxation response that is triggered by theTrusted Source. This can in reducing breathing speed, blood pressure and provide feelings of peace and improved overall well-being.

One of the main features of yoga for restorative practice is the use of props like blocks or bolsters, as well as blankets. Props can help you keep your postures in place for longer, without straining your muscles. They also allow you to feel at ease and secure regardless of the experience you have had using yoga.

Furthermore, as you’re urged to be relaxed in the posture while focusing on your breathing as well, restorative yoga permits you to ease tension in your muscles over longer durations without discomfort.

What Exactly Are its Advantages?

The benefits of yoga that restorative poses are similar to the benefits you can enjoy with other types that practice yoga. Benefits that are important, supported by science include:

  • Relaxes your body and mind. Yoga is linked to decreased levels of stress and anxiety, as well as less concentrations of cortisol. Trusted Source which is the stress hormone.
  • Relaxes your nerve system. Yoga for relaxation helps shift the balance from your fight or flight reaction (sympathetic nervous system) to your relaxation response or that of the parasympathetic nerve system.
  • Enhances your mood. Yoga helps you relax and to deep breathing. This according to research can help reduce symptoms of depression.
  • Reduces the pain of chronic illness. Research has shown that yoga may help reduce pain associated with headache or back pain, as well as osteoarthritis.
  • Enhances your sleep. Studies from Trusted Source have proven that adding yoga into your daily routine could help increase the quality of your sleep.
  • Improves well-being. Alongside lower amounts of stress the researchers at have found that performing yoga regularly can lead to less fatigue, more energy and better well-being.
  • Be gentle on your body. Yoga for restorative purposes is generally safe and frequently suggested for those with chronic or acute injuries.
  • It is used as part the overall treatment plan for health issues that are chronic. Patients suffering from chronic illnesses might benefit from regular exercise routine in yoga. A review of studies conducted in 2018 by found that those with cancer who took yoga noticed a decrease in physical and psychological ailments, and an better health and quality of life.
  • A safe activity to do while pregnant. Restorative yoga is an easy modification and is suitable to do during pregnancy. It is recommended by the American College of Obstetricians and Gynecologists recommends pregnant yoga among the most secure methods in which to train during pregnancy.

Restorative Yoga Poses

Restorative yoga is renowned by its use of props like bolsters blocks or folded blankets that help make the poses more gentle and comfortable. But you may do any yoga pose that requires using props.

In generally, you should expect to hold poses during yoga in a restorative way for at least five minutes. If you’d like to hold a pose longer, you are able to do it however long as you feel at ease. Many people hold restorative postures for longer than 20 minutes.

This postures are a great option when you are often sitting all day.

Fish Pose

fish pose

A Fish Pose can help extend your spine, relieve tension in your shoulders and neck and expand your chest.

To make this posture more comfortable, utilize a bolster, or two folded blankets , or towels to cover your head and shoulders.

Do this pose:

  1. Set a bolster or two blankets folded in the mat’s center in a straight line with a slight gap between them.
  2. Begin in a sitting position with your blankets on your back.
  3. Lay back and rest your shoulders on the blanket nearest to your. Relax your body on the other blanket. Your legs can be folded or move your legs in front of you.
  4. Place your arms by your sides or raise them over your head with the palms facing up.
  5. Relax your eyes, and breathe deeply while relaxing tension in your body. Your entire body relax into blankets and the floor.
  6. Keep this posture for a minimum of 10 minutes. Make sure to breathe deeply and relaxing the muscles that are tight.

Corpse Posture

Corpse Posture restorative yoga

To relax deeply and find stress relief, you can try the corpse posture, also called the savasana.

To perform this pose:

  1. Set a folded blanket on high on your mat along with a bolster, or two blankets folded and stacked over each other towards the top on your mat.
  2. Place your body between the blankets while bent knees and your back straight.
  3. Spread your legs until your knees’ backs can rest on the cushion or the folded blanket.
  4. Then slowly lie back until your back head rests against the pillow.
  5. Your arms should be in a natural, relaxed position by your sides, with your the palms facing upwards. There will be the gap between your body and arms.
  6. Do this for at least 10 minutes. Concentrate on breathing deeply and relaxing the muscles that are tight.

Legs-Up-The Wall

Legs Up The Wall restorative yoga

The pose of legs-up-the wall can help relieve feet and legs that are tired and hamstrings, while gently stretching them and the back of your neck and can help ease moderate back pain.

To perform this pose:

  1. Place the narrow edge on your mat in front of the wall. Lay a blanket folded in the middle of your mat. Your head will be resting upon the mat. It is also possible to utilize a folded blanket, or cushion to help support your neck if you’d like.
  2. Place your right leg against the wall. Then lay back while you swing your legs against the wall.
  3. Be sure to measure how far your buttocks are from the wall. Make sure to place your buttocks as close the wall as you feel is comfortably for you. For additional support, you could put two blankets folded on the mat approximately 5-6 inches away from the wall to ensure that your lower back is on the mat.
  4. Spread your arms towards the sides, or rest them on your torso.
  5. Breathe in and then as you exhale, allow your body to ease, lifting your hips, shoulders back, neck, and hips to the floor. In this position, you can rest at least 10 mins. Make sure to breathe deeply and loosening the muscle tension.

Bottom Line

It is a passive type of yoga that is meditative in nature which allows you to concentrate on breathing and release tension from your body. In contrast to other types of yoga it requires that you hold asanas and postures for an extended period of time, usually five minutes or longer.

The practice of restorative yoga typically involves props such as folded blankets, blocks or bolsters. They help assist your body in a more stable way and allow you to be more in the posture and let your body relax.

Yoga that is restorative is easy and is generally considered to be safe for the majority of people. If you have questions regarding the safety of practicing restorative yoga consult your physician or physical therapist prior to practicing this kind of yoga.

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