My Journey to Finding Calm: An Introduction to Restorative Yoga Poses
I hit a wall. It was midweek afternoon and the ping of emails, my to-do list, and the anxiety-induced low grade humming had exhausted me. I was fatigued and wide-awares at once, never, indeed, able to rest even when I was at liberty. I had attempted vigorous flows of vinyasa but my mind would simply speed up. At that point, I was recommended to practice Restorative Yoga Poses by a teacher. I’ll be honest, I was skeptical.
How could lying down and playing with props be a good workout? But I was desperate. It was not only a style of yoga, but a lost key to my contemporary life. It was not about stretching or power, but it was a question of training my body to turn off the fight /flight reaction and turn on its own healing abilities. I would like to provide you with the basic Restorative Yoga Poses in this guide that have rejuncted my nervous system and have shown me the feeling of what it is like to relax.
What Are the Restorative Yoga Poses? (And Why Your Body Is Craving Them)
We have to clear up a point before we proceed to the poses. Restorative Yoga Poses do not only constitute slow yoga. They are a particular procedure to get you in state of deep physiological relaxation. The trick here is the utilization of props, bolsters, blankets, blocks, to completely engage your body so that the muscles can be completely relaxed. You are not posing: she is holding you by it.
There is no longer a pull of gravity that one must contend with, when the body has been propped and supported. This gives your brainstem a signal that it is safe to switch off the sympathetic nervous system (your gas pedal) and switch on the parasympathetic nervous system (your brakes). This is the condition of rest and digest.
In a 2018 study published in the International Journal of Yoga, regular restorative yoga practice was found to profoundly reduce cortisol levels (the hormone of stress), slow the heart rate, and increase the heart rate variability which is one of the main indicators of resilience. In my case, this meant having improved sleep, not being so reactive to the everyday stressors and developing a sense of calm that I took off the mat.
The Props Are Your Best Friends Your Toolkit to Total Relaxation.
You do not have to have an expensive studio to begin with. I started my practice at home with things I already had:
Pillows and couch cushions: Good bolsters.
Firm Blankets & Towels: Rolled or folded to protect the knee, ankle, and the head.
Books: A good alternative to yoga blocks.
A Chair: A chair in the kitchen or dining table is extremely versatile.
An Eye Pillow or Scarf: To prevent the light and further the relaxation.
It is aimed at being entirely relaxed. When you experience any strain or pulling, use more support!
My 7 Best Instantly Relaxing Yoga Poses.
Spent 3-10 minutes in each of these Restorative Yoga Poses. Breathing Inhale deeply and slowly, and leave the props do all the work.
Pose of the Supported Child (Balasana).
This was the initial position that put me into perspective of the practice. It is a cave-like shape that is inviting to give up.
How to Do It: Kneel, with big toes in contact, and your knees apart on your mat. Put bolster or a stack of pillows in-between thighs that are lengthwise. Folding forward Press the entire body and head on the bolster. Tilt your head on one side, but do not forget to turn to the other side.
Why It’s So Good: Gently stretches the thighs, back and hips and relaxes the brain and removes stress. It feels like a giant hug.
Legs-Up-The-Wall Pose (Viparita Karani)
This is my personal favorite at the end of a tedious day on my feet. It is very easy but unimaginably strong.
Instructions: Sit beside a wall leaning one of the hips. On your back now, place your legs on the wall facing the wall gently. The sitting bones do not have to be all the way against the wall; a little room is all. Put a folded blanket or pillow beneath the lower back. Keep your arms out on your sides, face upwards.
Why It’s So Good: Reverses the flow of the blood, lessens the swelling of the feet and legs and it is very soothing to the nervous system. It is the stimulus that is your heart and your mood.
Supported Reclining Bound Angle Pose (Supta Baddha Konasana).
This posture opens the heart, which is a part of the body where we harbor emotional and physical stress, as well as the hips.
How to Do It: Sit down on the floor, and fold the soles of your feet together, and lean your knees out to the sides. Put a bolster or a number of pillows behind you, in the form of a length, in the direction of your back, down to the head of your neck. Gradually lean backwards on the bolster. Position a block, book or rolled blanket under each of your knees so that you do not experience any strain on your inner thighs.
The reason why it is really good: Enhances hip and groin flexibility, heart and abdominal organ stimulation, and may alleviate mild depressions and anxiety.
Supported Bridge Pose (Setu Bandhasana).
A soft back bend which opens the chest easily? Yes, please. It is a great heart opener in case you are spending a lot of time at a desk.
How to Do It: Lie on your back with your kneesTriangular position with feet flat on the floor. Raise your hips and slide a block, bolster or stiff pillow under your sacrum (the flat, bony area of your lower back). The prop should support your body completely and no effort should be made by the muscles. Keep your hands at your ease.
Why It’s So Good: Massages the chest, neck and spine softly. It has the potential to relax the brain, mitigate anxiety and even make the legs feel better.
Assisted Forward Folding (Paschimottanasana)
We constantly pull back bending ourselves forward pushing our hamstrings. It is the reverse of this healing version, the version of letting go.
How to Do It: Sit with straight legs that are in front of you. A bolster, or a pile of pillows, upon your legs. In folding forward, the entire torso and head should be on the bolster. You can lean your arms either on the bolster or on the floor.
Why It’s So Good: Relaxes the mind and may treat stress and mild depression. It gives a relaxed tug to all the back body without any tension.
Side-Lying Savasana
It is sometimes difficult to keep the traditional Corpse Pose (Savasana) when one has back pain or a busy mind. It is a ground-breaker.
How to Do It: Lie supinely. Tuck your knees in the position of a fetus. Insert a pillow or bolster between your knees and another one under your head. You are also able to embrace the top pillow. This is a great posture that pregnant women or everyone who requires some extra comfort can use.
Why It’s So Good: Has all the benefits of deep relaxation, and an element of security and comfort which makes it easier to give in wholly.
Assisted Fish Pose (Matsyasana).
It is another beautiful chest and heart opener that is very luxurious.
How to Do It: Lay a bolster on your mat on the horizontal. Sit in front of it such that the bolster is your back mid. Gradually lie down on your back and the bolster at the same time should be taking the weight of your whole back and head. You must have your head lying easy; and when it does not lay there conveniently, put a folded blanket under it. Keep your legs straight or bend knees with feet of the floor. The arms may be laid outward with the palms open.
Why It’s So Good: The intercostal muscles between the ribs are stretched out, which increases the capacity of breath. It works with the cowering position of sitting and can be heavenly.
Creating Restorative Yoga Pose in your life.
You do not have to spend 90 minutes to have an advantage. I started with just 15 minutes. Perhaps, one after work, or three on a Sunday evening, to establish the week mood. The key is consistency. Listen to your body–what does it require to-day? Energy? Try Legs-Up-The-Wall. Comfort? Try Side-Lying Savasana. Emotional release? Bolstered Reclining Bound Angle.
This habit made me realize that relaxation is not a luxury, but it is essential to our health. These Restorative Yoga Poses are a radical self-care practice in the world where being busy is glorified. They have allowed me to rest, to take breath and to rest, to rest indeed.
Frequently Asked Questions (FAAQs).
Q: I get bored easily. What do I do to remain in one position of 5-10 minutes?
A: I felt the same way! Endlessly I would chatter in my mind. I found that by concentrating on my breath – counting breaths in and out – or listening to a guided group meditation or soft, ambient music, which helped me. It is a habit of not thinking or leaving thoughts fly by.
Q: I don’t have any yoga props. Can I still do this?
A: Absolutely! I had zero official props. Make do with what you possess: couch cushions, thick blankets, stacks of books, and pillows. It is the principle of total support and not possession of the right equipment.
Q: What is the difference between restorative yoga and yin yoga?
A: This is a great question. Although the two are slow, Yin yoga incorporates active and extended stretches that penetrate the deep connective tissues. One may feel the stretching. Restorative Yoga Pose is only regarding relaxation; the intention is none to feel stretching or straining.
Q: Is it possible to do restorative yoga daily?
A: Yes! There is absolutely nothing wrong about practicing daily and it is immensely helpful. It is a kind of non-doing which makes your body recover and rebalance. Imagine it is a daily check-up of your nervous system.
Q: I usually sleep in such positions. Is that okay?
A: It is quite normal and the indication that your body is in need of rest. To fall asleep is to have managed to induce your relaxation response. It’s a good thing! With time, you might discover that you are able to remain in a conscious relaxation without necessarily falling asleep.