Restorative yoga is a restful yoga that allows you to go within. These poses differ from regular yoga in that they do not strain your muscles. Your muscles are still engaged but they shouldn’t hurt or feel strained. You are also in these types of poses for 4-10 mins. You can use a timer or music to time each pose. Know that you transition into each pose slowly. So you might only do 4 to 5 poses in an hour. At the end of the blog I will list some books that you can read to help you understand more about restorative yoga.
You will need: 1 firm Bolster, 2 blocks, yoga mat, eye pillow and 4 blankets
The first pose I want to show you is Side Child’s Pose.
At the top of your yoga mat, place a block on level 3 and another on level 1. The bolster goes on top of the blocks so it’s at a 45 degree angle. Put a blanket on each side of the bolster. Sit with your hip up against the end of the bolster, then lay on your side. If needed place a blanket on the top of the bolster for your head and neck. One blanket goes in between your knees. If your hands are cold tuck them in the blankets on the sides of the bolster. While you are laying there you can recite your mantra or meditate. Go within body and mind during this time. Duration 4-5 mins.
2. Legs Up the Wall
Find a place up against the wall or door or chair. Scoot your bum so that it is touching the wall. Lay down and place your legs up the wall. You might want to put a blanket under your bottom and neck. See how it feels with out them first. Put an eye pillow on your eyes and rest, go within or recite a mantra in your mind. Duration 4-10 mins.
3. Supine back bend-
Have your bolster on your yoga mat at the top lengthwise. Sit up against the bolster and gently lay down. If you have lower back issues, place a blanket under your neck first if that doesn’t help put a blanket under your bottom. Your legs can be in butterfly pose or straight out in front of you. Your arms are at your side, palms up to receive or down to ground. Concentrate on your breathing into your ribs. Again go within body and mind and meditate. Duration 2-5min.
4. Supta (Reclining) Baddha Konasana
Put 2 blocks, one on level 3 and one at level 1 on the top of the mat. Then place the bolster on top of the blocks. Have blanket for your neck and/or for under your bum. Take a blanket and fold it in a roll and wrap it around your ankles after you go into butterfly pose. You can have eye pillow for your eyes.
I hope you enjoy restorative yoga as much as I do. These are just four of the many poses you can do. Restorative yoga gives you a chance to restore your muscles you have been working in whatever yoga classes you also take.
Books You Might Enjoy:
Restore and Rebalance: Yoga for Deep Relaxation (SHAMBHALA) by Judith Lasater
Relax and Renew: Restful Yoga for Stressful Times by Judith Lasater
Restorative Yoga for Beginners: Gentle Poses for Relaxation and Healing by Julia Clarke
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