The practice of restorative yoga enables you to actively and fully relax as you enhance awareness of your body and breathing, improve your range of movement, focus on your alignment and calm your nervous system. The idea is to use props to help you relax into poses, hold them longer and harmonize your body and your mind. Pick a favorite pose -- many are shown on yogaartandscience.com -- and practice it a few times a week for a stress reprieve.
Supported Standing Forward Bend
By using yoga blocks under your head in Supported Standing Forward Bend, you can help loosen a stiff back as you energize your heart and lungs and soothe your body and brain. With your feet hip-width apart and parallel to each other, inhale and raise your arms overhead. Exhale and bend toward the floor as you press your heels to the floor. Place the crown of your head on two or three stacked blocks in front of your yoga mat. To relax tense shoulders, clasp your hands behind your back and, with your elbows bent, stretch your arms toward your head. Hold this pose for one minute.
Supported Child's Pose
With the help of props, the already restorative Child's Pose becomes even more restful as it relieves headaches and fatigue, reduces high blood pressure and stretches your spine. Place a block under the front of your bolster and a rolled blanket across the top. Sit on your heels with your knees on either side of the bolster and come into Child's Pose. Rest your forehead on the blanket or turn your head to one side and halfway through turn to the other side. Hold for as long as five minutes.
Legs Up the Wall
Legs Up the Wall Pose regulates blood pressure, improves circulation and fights off fatigue. Lay the long end of the bolster one or two inches away from the wall. Sit on the bolster and swing your legs up straight. The curve of your lower back rests directly on the curve of the bolster and your heels settle on the wall. Place a rolled blanket or towel under the curve of your neck. Hold for 10 minutes.
Reclining Bound Angle Pose
Spend 10 to 15 minutes in Reclining Bound Angle Pose to improve circulation, massage your heart and abdominal organs, and open your hips and shoulders. Sit directly in front of the edge of a bolster and bring your feet together in bound-angle pose. Place two folded blankets on top of your bolster and the third across the back to use as a pillow. Wrap the belt from below your waist across the top of your legs and around your feet. Position the blocks under each knee for support. Inhale and stretch your spine upward. Exhale and lie back onto the support behind you. Relax your arms out to your sides with your palms facing upward.
References
- "Yoga: The Path to Holistic Health"; B.K.S. Iyengar; 2001
- Yoga Art + Science: Restorative Poses; Witold Fitz-Simon; 2010
- "Relax & Renew: Restful Yoga for Stressful Times"; Judith Lasater, Ph.D., P.T.,; 1995
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