If your life feels as though it's on fast-forward with no pauses, take time to stop and nurture yourself. Restorative yoga helps you let go of stress and rejuvenate your body and mind. By using props for extra support, you can relax into the poses and focus on your breath. Practice at least once a week to relax your nervous system, aid circulation and digestion, massage your organs, slow your heart rate, improve breathing, increase flexibility, alleviate anxiety and depression, and soothe your mind.
Step 1
Create a specific time and place to practice. Find a comfortable area in your home to call your sacred space. Wear relaxed, loose-fitting clothing. Turn off your phone and close your laptop. Have all your props on hand. Play some soft, soothing music and light a candle. You can also use an aromatherapy diffuser with lavender essential oil to calm your senses.
Step 2
Prepare a sequence of poses that includes forward bends, back bends, twists and an inversion, which can be as simple as legs up the wall pose, to reverse the flow of gravity. Plan to spend at least five minutes in each pose. If you only have time for one pose, practice savasana, or corpse pose, lying on your back.
Step 3
Set an intention for your practice. Choose something to focus on. Bring this intention to your breath. If you find your mind wandering, always come back to your breath. Judith Lasater, author of "Relax and Renew: Restful Yoga for Stressful Times," recommends a centering breath: Take a long, slow inhalation through your nose and a long, slow exhalation through your nose, followed by several normal cycles of breath. Repeat for up to 10 rounds.
Step 4
Take the time to prepare for each pose. You want to set the props --- folded or rolled blankets, blocks, bolster --- just right for maximum comfort. Get creative with props. If you don't have sandbags, use a package of rice or beans as weights. Sofa cushions or several folded blankets turn into supportive bolsters. A stack of books substitutes as blocks.
Step 5
Focus on being rather than doing. Be kind to yourself. Check in to all areas of your body to locate and help release tension. If you find your mind wandering in a pose, come back to your breath.
Things You'll Need
- Yoga mat
- Bolster
- Blankets
- 2 yoga blocks
- Strap
- Eye pillow
- Sandbags
- Music
- Candles
- Aromatherapy diffuser
- Lavender essential oil
References
- "Relax and Renew: Restful Yoga for Stressful Times"; Judith Lasater, Ph.D., P.T.; 1995
- "Yoga: The Path to Holistic Health"; B.K.S. Iyengar; 2001
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