Top 10 Restorative Yoga Poses and its Benefits

Stressed after work? You’re not alone. Stress is an element in the mental and physical health in the fast paced society that is evident today. 

But, do not worry, you can find a remedy, here in restorative yoga, people can easily allow themselves to enter a state of deep relaxation, to clear their mind, and to start the healing process from within.

Below is a list of 10 restorative yoga poses that can assist to reduce stress, enhance balance and facilitate relaxation. 

Each of these poses give the body the rest that is required no matter the level of experience of the person doing the yoga.

What Are Restorative Yoga Poses?

Restorative yoga emphasizes on passive approach and holding of the asana for a relatively longer time and frequently uses support like bolster, blanket or block. 

These poses help to become calm, support the nervous system, and decrease stress levels for healing. 

A yoga method practiced by old and young and those in disability, restorative yoga poses with bolster kind of yoga assists to decrease pressure within the mind and body. ^[1]

How to Prepare for Restorative Yoga Poses?

To prepare, find a quiet space and gather your props: A yoga mat and blankets, and a bolster. Wear comfortable clothing. Begin each section with a deep breath and exhale, as a way of relaxing your muscles.

Warm-Up Exercises for Restorative Yoga Poses

Begin with these gentle stretches:Begin with these gentle stretches:

Cat-Cow Stretch: When on your hands and knees, goalpost your arms and legs by lifting the alternate arm and leg, arch your back if you have lower back issues.

Child’s Pose: Tuck your toes under and sit on your hips, then reach your arms out to the front of the room and lay your forehead on the floor.

Seated Forward Bend: If your lower back is tight try sitting with your legs pulled down and use your hands to reach out for your toes, as you gently fold forward.

Top 10 Restorative Yoga Poses

Supported Child’s Pose: Kneel down and assume the V position leaning forward so that you lay your chest on a bolster.

Reclining Bound Angle Pose: Lay down flat on the ground putting your soles of the feet close to each other and make sure your knees fall apart. Use props for support.

Legs-Up-the-Wall Pose: Lay down and use your hands to propel your legs up the wall for better circulation; this is called Legs up the Wall.

Supported Bridge Pose: Lay flat on the back and fold your knees, put the block at the end of the lower back and take it easy.

Supported Savasana: Perhaps one of the most popular suggestions will involve laying down on your back on a bed using a bolster to place under your knees together with a blanket covering your body completely.

Reclined Twist: This was done lying face down, pulling the knees towards the chest and then allowing them to drop on one side.

Supported Fish Pose: Lay a bolster across your upper back, with your chest exposed.

Supported Forward Fold: Lift your hips and sit with your legs parallel to the ground, place a bolster on your legs and lean forward.

Supported Puppy Pose: Lie on your abdomen, your hands should be placed forward, and the chest should lay on the bolster.

All About know What is Puppy Pose Yoga? Meaning, Benefits and Steps

Supported Reclined Hero Pose: Crouch down and sit on your heels uncross your legs and then lean back on a bolster to rest.

Discover the Magic of Hero Pose Yoga

Restorative Poses Yoga Benefits

Reduces Stress: Also, has a function of calming the nervous system and decreasing stress hormones.

Improves Flexibility: This exercise aims at making the muscles more flexible without being forced to in the process.

Promotes Better Sleep: Saying that it is crucial to have a rest before going to bed is still an understatement.

Boosts Immunity: Reduction in stress enhances the issues of the immune system.

Enhances Mindfulness: Sustaining certain positions for a longer time allows the individual to pay attention to their breath, thus making them be in the moment.

Tips for Restorative Yoga

Use Props: Bolsters, blankets and blocks are used in support.

Hold Poses Longer: Ideally, they should spend between three and five minutes per pose or position, in order to gain deeper relaxation.

Breathe Deeply: Twist your body from right to left or vice versa, also concentrate on the breathing and try to take slow and deep breaths. ^[2]

Conclusion

Yoga restorative poses are a form of slow moving yoga which help in reduction of stress, increases flexibility and general well-being. 

Incorporate these poses into your practice to make a tranquil session that will enhance both brain and body. 

Carrying out these moves are suitable when you have free time in the evening and need to relax your mind or look for a meditating pose.

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