Restorative Yoga Poses

Restorative Yoga Poses

November 05, 2019

Whether it’s in your head or in your hips, tension accumulates in our day-to-day lives. Restorative practice gives you the chance to rest your body, stretch your muscles, relieve tension and reduce stress: giving you some necessary “me time” with just a few simple postures.

Using blankets, blocks and bolsters to support passive postures minimises the amount of work that your muscles are doing in each pose. The feeling of support from your props and from your connection to the earth helps your body and mind feel grounded, allowing you to release control and focus on the tide of your breath.

 

SUPPORTED CHILD’S POSE

Create a support for your torso using firm pillows, blankets, or a bolster placed lengthwise. Place your knees either side of the support with your toes together. When you fold your upper body over the support, it should feel as though it is coming up to meet you (rather than your body dropping into the support). Rest your forearms on the floor underneath the support, and rest your forehead on the support or turn your head to one side.

Release control. Relax the shoulders, melt the chest and soften the lower back. Create stillness as you settle into the pose. On each inhalation, feel the back body expand whilst you welcome in the positive. On each exhalation, feel the support under the torso as you release the negative.

 
 
CORPSE POSE

Lie down on your back, with a rolled blanket placed under your knees to help your pelvis rest more heavily on the ground. Placing a folded blanket over your belly will help weigh the hips down even more. To help your neck and throat feel tension free, place a folded blanket underneath the head, and a small rolled towel under your neck. Let the body feel open by releasing your shoulders and resting your arms comfortably by your sides, with your palms facing the sky.

Close your eyes and become aware of your natural breath. With each exhalation, connect yourself to the ground by allowing the earth to hold each part of your body. Become aware of it holding your heels, your thighs, your pelvis, your upper back and your head.
 

SUPPORTED HEART OPENER

Bring the soles of your feet together and, whilst keeping your tailbone connected to the earth, lie your back and shoulders back onto a bolster. Invite length into your neck by propping a folded blanket under the head, and encourage your heart and shoulders to be open by placing your arms on either side of the support with your palms facing the sky. Soften the hips outwards, and rest your knees on supporting blocks.


Breath deeply into the pose. Feel free and open as your back melts over the bolster, with your heart lifting and your chest expanding.
 

SUPINE SPINAL TWIST

Lie on your back. Open your chest and shoulders by sending your arms out straight on either side of your body, releasing built up tension and emotions. Bend both knees into your chest, before twisting them to your right hand side, inviting a gentle stretch in the lower back and creating space along your side body.

Take a moment to quieten your mind, connect your body to your breath, and sink into the present.


LEGS UP

Lying with your legs up against a wall and your back along the floor, elevate your pelvis with a folded blanket - allowing enough room between the wall and your seat for your sitting bones to roll slightly over the blanket edge, creating a small curve in your back. Place a towel beneath your head, and add a small rolled towel behind your neck for support. Rest your arms by your sides and lie with your palms open.


Allow yourself to rebalance. Let the mind be at ease and surrender into the physical moment. Melt your heart down, feel the tension uncoil in your lower back, let the blood reverse it’s flow and feel the tingle in your legs.

 

There is no right or wrong time to experience restorative postures, just listen to your body and find what feels good. Try them all together or independently. Try them at the beginning or at the end of your practice. Try them in the morning, or before going to bed.

Whenever you have a moment to yourself, find a quiet spot and get ready to relax.



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