Restorative yoga is a type of yoga that focuses on deep relaxation and rejuvenation of the mind and body. It is practiced with the use of props like blocks, bolsters, and blankets to support and hold the body in gentle stretches for extended periods. This form of yoga works on the parasympathetic nervous system to help restore balance and promote healing.
Restorative Yoga Sequence for Relaxation
If you’re feeling overwhelmed or anxious, this restorative yoga sequence for relaxation is the perfect way to unwind. Begin by setting up a comfortable space in your home, preferably with low light and minimal distractions.
Child’s Pose
Begin in Child’s pose by kneeling on the floor with your legs folded under your body. Stretch your arms out in front of you and place your forehead on the mat. Take deep breaths and release any tension in your body.
Supported Supine Twist
Next, move into Supported Supine Twist by placing a bolster or pillow under your knees as you lie on your back. Gently twist your legs to one side, with your arms outstretched to the opposite side. Take deep breaths, feeling a gentle stretch in your spine and lower back.
Legs Up the Wall
To release tension in the legs and improve circulation, move into Legs Up the Wall pose. Scoot your buttocks close to the wall and rest your legs on the wall, keeping your feet together. Place a bolster or pillow under your hips for added support. Close your eyes and breathe deeply for several minutes.
Seated Forward Fold
Transition into Seated Forward Fold by sitting up with your legs extended in front of you. Take hold of your ankles or feet with your hands and fold forward, reaching for your toes. Allow your head and neck to relax, and focus on your breath as you hold this pose for several minutes.
Corpse Pose
To finish your restorative yoga sequence, move into Corpse Pose by lying on your back with your arms by your sides and your palms facing up. Close your eyes and relax your entire body, allowing any remaining tension to release.
Yoga Bolsters for Restorative Yoga
Using the right yoga bolster is crucial for effective and comfortable restorative yoga practice. Here are some popular types of bolsters to consider:
Round Bolster
A round bolster is the most commonly used type of bolster for restorative yoga. It can be used for a variety of poses, including Child’s pose, Supported Supine Twist, and Savasana. Round bolsters come in different sizes and materials to suit your specific needs.
Pranayama Bolster
A pranayama bolster is a narrow, rectangular bolster that is specifically designed for breathing exercises. It can also be used for Seated Forward Fold and other forward bending postures. Pranayama bolsters offer support for the lower back and allow for deeper relaxation.
Rectangular Bolster
A rectangular bolster is a versatile option that can be used for a variety of restorative yoga poses. It is especially useful for poses that require a larger surface area, such as Legs Up the Wall and Reclining Bound Angle pose. Rectangular bolsters are also great for meditation and relaxation.
Yin Yoga for Flexibility
Yin yoga is a type of yoga that focuses on deep stretching and flexibility. It involves holding poses for several minutes at a time and is often practiced with the use of props. Here are some popular Yin yoga poses for flexibility:
Butterfly Pose
Butterfly pose is a seated forward bend that targets the hips and inner thighs. Begin in a seated position with the soles of your feet together and your knees bent. Slowly lower your torso forward, reaching for your feet with your hands. Hold this pose for several minutes, breathing deeply into your hips.
Dolphin Pose
Dolphin pose is a variation of Downward Dog that targets the shoulders and upper back. Begin in Downward Dog and lower your forearms to the mat, placing them shoulder-width apart. Walk your feet in towards your elbows and press your chest towards your thighs. Hold this pose for several minutes, feeling a deep stretch in your shoulders.
Dragon Pose
Dragon pose is a deep hip-opening pose that stretches the hip flexors and groin. Begin in a low lunge with your right leg forward. Lower your right forearm to the mat and walk your right foot towards the edge of the mat. Extend your left leg behind you and lower your hips towards the mat. Hold this pose for several minutes, then repeat on the other side.
Seated Forward Fold
Seated Forward Fold is a classic yoga pose that targets the hamstrings and lower back. Begin in a seated position, with your legs extended in front of you. Reach for your toes with your hands and fold forwards, allowing your head and neck to relax. Hold this pose for several minutes, breathing deeply into your lower back and hamstrings.
Arm Workouts with Yoga
While yoga is often associated with flexibility and relaxation, it can also be a great way to build strength and tone the body. Here are some arm workouts with yoga:
Chaturanga Dandasana
Chaturanga Dandasana is a challenging arm balance that works the triceps, chest, and core muscles. Begin in a plank position and lower your body down towards the mat, keeping your elbows close to your sides. Hold this pose for several seconds, then push back up into a plank position.
Dolphin Plank Pose
Dolphin Plank pose is a variation of Plank pose that targets the arms and shoulders. Begin in Downward Dog and lower your forearms to the mat, placing them shoulder-width apart. Walk your feet back until your body is in a straight line, with your forearms and feet supporting your weight. Hold this pose for several seconds, then release.
Reverse Plank Pose
Reverse Plank pose is a challenging arm balance that targets the triceps, shoulders, and core muscles. Begin by sitting on the mat with your legs extended in front of you. Place your hands on the mat behind you, fingers pointing towards your feet. Lift your hips off the mat and press your chest towards the ceiling. Hold this pose for several seconds, then release.
Restorative yoga, Yin yoga, and arm workouts with yoga are just a few examples of how yoga can be used to promote relaxation, flexibility, and strength. Incorporating these practices into your regular routine can have a profound effect on your overall health and well-being. So take some time for yourself and give yoga a try!
