Five Restorative Yoga Poses and Their Benefits
When I first started practicing yoga I was all about a vigorous, strength-based flow. Now that I’ve got a few years of experience behind me, I have grown to appreciate the softer, sweeter side of the practice. Recently, I’ve absolutely loved a good restorative yoga practice! Regardless of what style of yoga I am flowing through, I always throw a restorative pose into my routine. They really do just feel good and can aid in energizing the body after a tough practice.
Restorative yoga is a way to rejuvenate and heal the body. By utilizing yoga props such as blocks, straps, and bolsters, we are able to hold the body in yoga poses with little to no effort. This allows us to breathe easily and soak in all the benefits of the pose. Restorative yoga poses are typically held for several minutes, allowing us to move into a deeper state of relaxation and meditation.
Top Five Faves
Restorative Childs Pose
While childs pose is naturally calming to the body, utilizing props to create a more comfortable experience is absolute bliss. There are multiple ways to enter this pose restoratively, but the most simple way is to utilize a bolster underneath the torso. Your head can rest to either side, so long as it’s comfortable for the neck. Allow your body to melt into the bolster, and release tension in the muscles of the face, and shoulders.
Two to three minutes here with steady, calm breath will not only soften the body but ease the mind. Childs pose is known to ground the practitioner and release stress. Additionally, childs pose massages the frontal hips while opening up the outer hips, this allows for a gentle emotional release. With the support of the bolster underneath the torso, it is easier to soften the shoulders and thoracic spine allowing us to be and breath more easily here.
Restorative Deer Twist
Twisting is an amazing way to release stress and tension in the back, add in a bolster and it’s even better! The legs for this pose can be a little tricky but there’s multiple variations we can take. From there you can choose what suits your body best.
First off, we want to start in a seated deer pose posture (a yin yoga pose). Keeping one leg bent in front of you, and one bent behind while maintaining a tall spine. If this is a lot on the knees or hips you can use a blanket under the bum for some support. From here, bring a bolster to the side opposite of the leg that is behind you. Gently start to craw yourself forward and down to meet the bolster.
You can use as many bolsters, bricks or blankets as you need. This pose feels the best when you have the support of the bolster directly beneath the body so you can soften and settle in. If this does not feel good on the knees, hips or low back, you can take your back leg and rest it on top of the front leg.
Twists are a great way to maintain a healthy spine and digestive system. By twisting through the torso, we are gently massaging out the internal organs that create the digestive tract. If you are gassy, bloated, crampy or suffering from any low back pain, restorative twists are a game changer!
Restorative Legs up the Wall
This is one of my all-time favorite yoga poses! You can practice this pose using a brick underneath the sacrum or you can literally rest your legs up against the wall. If you are using a brick this should feel effortless on the legs. However, if this is a struggle, chances are you need to scoot the brick closer to the front end of your mat.
If you choose this variation against the wall, it is easiest to enter from a seated position. Sitting with the knees bent and one of your hips against the wall, start to lie back as you swing your legs up and square the torso off. Whatever variation you’re choosing, your arms can rest along your sides, or you can take them overhead to open up the chest.
Legs up the wall is incredibly beneficial for the body and mind. Not only does it draw our energy down and create a sense of grounding, but it also helps reenergize the body by drawing blood and oxygen back to your heart. I always recommend this pose to friends who are pregnant or have lymphodema, as it drains the fluids that collect in the feet and legs. This pose can also work wonders for the low back as it helps realign the spine.
Supported Supine Baddha Konasana
Baddha Konasana (bound angle pose), is already considered a rejuvenating pose in the practice of yoga. With the hips open and feet touching, our bodies energy runs like a circuit through the legs and hips. If we place our palms on the belly and chest our energy is moving back into the body rather than escaping through the extremities. Like most of the previous poses, there are multiple ways to make this pose restorative!
One of my recent faves is using two bricks and a bolster to keep the heart elevated. Placing a brick on its tallest setting, and another on a lower setting a few inches away creates that elevation. From here, lay a bolster on top of the bricks so the long edge of the bolster lines up with the long edge of the mat. Then, lie down with the spine aligned with the bolster. Feel free to use a blanket on the hips for a soft opening and a sense of security. If your knees need some support you can use a brick underneath each knee or roll up some blankets.
If the elevation with the bricks underneath the bolster feels odd, you don’t have to stay there! You can always remove the bricks and lie along a flat bolster. I love taking Baddha Konasana restoratively since I have poor posture which results in rounded shoulders. Not only does it help open up the chest but it feels so good on the thoracic spine! Having the chest open allows us to breathe a little easier and can aid in clearing out any gunk in the lungs.
Supported Savansana
Savasana is one of those poses that can feel restorative with or without the use of props. Typically taken at the end of the class, Savasana allows the body to soak in the fruits of our practice. While many yogis tune out during savasana, it is just as important to stay present and focused here as it is in any other pose. It is during these last few moments of practice that we can truly see the effects of the asana and breath on the body.
Once again, there are many ways we can use props to make this pose restorative. However, my favorite way is to utilize a bolster underneath my spine and knees. This helps to lift the chest and cushion the legs, creating a more comfortable experience. Taking a blanket over the hips can be super grounding and relaxing on the body, providing a sense of security. Some people like to place a towel or blanket over the eyes for drowning out any light. The longer we stay here, the better the benefits. Savasana is meant to be a very meditative pose, so allow any thoughts to come and go easily without attaching to them.
Improvising Props
It wasn’t until this past year that I actually owned a bolster and bricks for my home practice. Luckily I was still able to practice supported postures with some makeshift props that are common household items.
Blankets and pillows make great substitutes for bolsters and can actually be cozier! You may need multiple pillows or extra firm pillows in order to replicate the feel of a bolster though. For bricks, I have used a stack of textbooks or hardcover novels. This can be really nice because you can decide the height of your support.
None of the variations I have shown you involve using a strap, however, if you would like to use a strapped variation you can always substitute a strap with a scarf!
Hope you have a glorious restorative practice Yogis!
Love and Light,
Sarah
