Restorative yoga is just what you need and we are going to tell you everything you need to know including all of the amazing benefits.
Key takeaways
- Restorative yoga involves holding certain poses for longer periods of time.
- Some of the most popular restorative yoga poses are child’s pose, supported bridge pose, and supine twist.
- Restorative yoga has quite a few benefits, including helping you manage stress, helping lower your heart rate, and even helping to expand your lung capacity.
Ever feel like life can be so busy sometimes that it’s hard to find the time to care for yourself? When you are feeling out of balance within yourself it can throw off your whole day. This is why it’s important to center your mind and body, and restorative yoga is one of the best ways to do so.
What Is Restorative Yoga?
Restorative yoga is a restful type of yoga practice that focuses on holding yoga poses (called asanas) for long stretches of time.
1. How Restorative Yoga Works
As each yoga pose is held for a duration of five to 10 minutes, you will bring awareness to the breath and focus on calming the mind. The postures should feel safe and comfortable as they are supported with the use of props. Studies show that restorative yoga is a method of stress reduction.
2. The Difference With Yin Yoga
The short answer is no, restorative yoga is not the same as yin yoga. However, there is a big overlap between the two styles. They both have similarities in the poses and both are passive poses that are held for an extended period of time.
They are different because they have different origins. Restorative yoga comes from traditional hatha yoga that originates in India. Yin yoga uses a lot of the same poses found in hatha yoga but its lineage comes from ancient Chinese medicine and Taoism.
The other difference is the intention of each practice. Restorative yoga focuses on restoring the body’s rest and digestive functions and getting the body to its optimal health. Yin yoga is all about getting a deep stretch, improving joints, working the tissue in the body, and clearing blockages in the body.
3. The Props You’ll Need to Practice
Props are a big part of practicing restorative yoga. They serve as a support to the body which allows you to hold the poses for an extended amount of time. One prop that is often used is a bolster. It is a long, thick cushion or pillow that is usually rectangular in shape. They are used to cushion and align the body properly.
Another commonly used prop is a yoga block. A yoga block is made out of dense foam and is rectangularly shaped. They are helpful in restorative yoga because it helps stabilize the body and makes poses more accessible to yogis.
How Do I Practice Restorative Yoga?
When you are ready to begin your restorative yoga journey, we recommend finding a yoga class with supportive teachers so they can guide you through each pose. This will allow you to take all of the guesswork out of what to do and when so you can simply focus on the stretch and your breathing.
If you’re looking to try a few poses out before you take a class, we have some key restorative yoga poses you can try for yourself. As you begin, focus on only holding the poses for five to 10 minutes.
Also, if you do not have yoga props available to you, there are substitutes you may have around your home. A firm couch cushion or folded blankets make for a great yoga bolster. Depending on the pose, an alternative for a yoga block could be a stack of books or a folded towel.
1. Beginner-Friendly Poses
Are you just getting started with restorative yoga? Give these poses a try.
Child’s pose is a classic pose that is commonly used in many different types of yoga practices. To begin, touch your toes together and widen your knees as you sit back on your heels. Then, place your bolster on the floor vertically between your legs. You want it to be tight against your body as you slowly lower your torso onto the bolster.
How to practice child’s pose: Comfortably rest your cheek on the bolster as your arms reach out forward and are placed on the mat, alongside the bolster. Switch the cheek you’re resting on every minute or two to keep the stretch even. With each breath, feel your body sink deeply into the bolster allowing your mind and body to relax.
Supported bridge pose is done lying on your back with your knees bent and your feet firmly on the floor. Place your palms flat on the ground with your arms resting comfortably alongside your body. Keeping your spine straight, slowly lift your pelvis high enough to gently place a yoga block beneath your lower back.
How to practice supported bridge pose: Allow your body to breathe and relax as it sinks further into the pose. Remember to keep your arms resting on the side of your body. When you are ready to release, slowly raise your pelvis again and remove the block from beneath you.
Supine twist pose begins on the ground. First, lie down flat on your back and bend your legs with a bolster placed between your knees and your inner thighs. Then, slowly drop your knees over to the right and turn your head and look out to the left.
How to practice supine twist: Place your arms out wide, like in the shape of a “T”, and ensure that both of your shoulder blades are planted firmly on the floor. This will ensure a deep stretch in the twist. After a few minutes, come back to the center and then repeat the pose on the other side.
2. More Poses To Try
Looking for more restorative yoga poses to add to your practice? Here are a few more to consider.
Fish pose starts with you sitting on the floor with your legs straight out in front of you. Then, place a yoga bolster lengthwise behind your back and slowly lower your back onto the bolster. It’s important to keep your head and spine fully supported by the bolster. If you need more support, you can place a small towel under your neck or under your knees.
As you get comfortable on the bolster, lay your arms out like an airplane with your palms up. Then, simply focus on your breath and feel your body sink further and deeper into the pose.
Supported legs-up-the-wall pose: To get yourself comfortably set up for supported legs-up-the-wall pose, bring the narrow edge of your mat to the wall that will be supporting this pose. Then, lie flat on your back with your buttocks as close to the wall as you can get it. Lift your pelvis to comfortably slide your bolster beneath your lower back and raise your legs upwards onto the wall.
Final resting pose: Begin by lying on your back with your arms and legs stretched out. When you’re ready, slowly slide a yoga bolster under your knees for support. You can then add a towel or eye pillow over your eyes. Allos your breath to flow in and out as it naturally would as you find comfort and relaxation in corpse pose.
You may find yourself falling asleep during this passive pose or any others, and it’s very normal. What’s happening as you are relaxing your supported body is that your nervous system is regulating itself. Your parasympathetic nervous system is reducing your stress and increasing your body’s ability to rest.
What Are the Benefits of Restorative Yoga?
There are an incredible amount of benefits that come with practicing restorative yoga. The mental health benefits include reduced stress, anxiety, and depression. It has also been known to help you sleep better and have an improved overall quality of life.
1. Restorative Yoga and Stress
Studies show that practicing yoga reduces the cortisol level in your body. Cortisol is a hormone that is released in your body as a response to stress. Yoga also benefits the body by reducing your heart rate, lowering your blood pressure, and expanding your lung capacity.
2. Restorative Yoga Is Beginner-Friendly
Restorative yoga is a great practice for beginners because most of the poses aren’t too complicated to form. However, because of its wonderful benefits, it is a great practice for all because it challenges you to really focus and align your physical and mental state.
3. Restorative Yoga Fits All Skill Levels
Holding these simple and passive poses for a substantial amount of time allows you to go deeper each time you practice. This is what makes it suitable for practitioners of all levels.
Whether you are an experienced yogi or a beginner that is looking for a way to find your center and calm your mind and body, restorative yoga is an incredible practice for you.
As you enter each posture and focus on your breathing you will feel your body sink further and further into the pose.
5 Restorative Yoga Practices To Get You Started
If you’re interested in trying yoga, these five practices are fantastic starting points.
- Balanced Slow Flow w/ Ally M.: This balanced flow starts off slow, then builds up a bit for core activation and lunges (30 Minutes).
- Twisting Flow To Release w/ Lihi B.: This yoga session features a sequence of twists to open up your back and wring out any emotions stored there (30 Minutes).
- Daily Yoga Basics w/ Renee N. H.: This session is perfect for newcomers to vinyasa flow or anyone who wants a full-body yoga experience (35 Minutes).
- Slow Stretch To Ground w Olivia O. 22 Minutes: Relax with stretches, the supported child pose, and a reclined twist (22 Minutes).
- Dynamic Endorphin Release w/ Lex F.: Release stuck emotions with this high-intensity movement session (40 Minutes).
Finding a yoga class online is a great way to begin your practice as it can be done on your schedule and in your own space. Take the time to invest in yourself because you are worth it.
Sources:
Restorative Yoga for Stress Management - Full Text View | ClinicalTrials.gov