![]() Restorative yoga helps shift the balance from your fight-or-flight response (sympathetic nervous system) to your relaxation response, or the parasympathetic nervous system. Yoga is linked to reduced stress and anxiety, and lower levels of cortisol, the stress hormone. It also allows you to feel comfortable and supported, regardless of your experience with yoga.Īnd, since you’re encouraged to relax fully in the pose while focusing on your breath, restorative yoga allows you to release tension in your muscles for longer periods without discomfort. The props help you hold passive poses for longer without exerting or tiring out your muscles. This response can help slow breathing, reduce blood pressure, and produce a feeling of calm and increased well-being.Ī key feature in restorative yoga is the use of props such as blocks, bolsters, or blankets. This is the “rest and digest” part of your nervous system that helps keep basic functions working as they should.Īs the name suggests, this style of yoga “restores” the body to its parasympathetic nervous system function, which, in turn, helps the body rest, heal, and restore balance.īy allowing time for longer asanas (postures or poses) and deeper breathing, restorative yoga helps elicit the relaxation response. This yoga style is known for its ability to activate the parasympathetic nervous system. At its core, restorative yoga is a practice of passive healing. Stay in this pose for a few minutes, relaxing your body deeply.Gentle, supportive, and therapeutic are just a few words that describe restorative yoga. After a minute or so, turn your cheek to the other side. Slowly bring your torso down to rest on the bolster out in front of you, turn to rest on one cheek on the bolster, and place your arms down alongside it. Place the narrow end of the bolster between your legs and tight against your body. Then take your knees apart and touch your toes together at the back of the blanket. Sit on your heels on your folded blanket. We recommend three specific props to practice the restorative poses below (or in our Restorative Yoga Cards listed below): two foam blocks, a bolster, and a cotton or a wool blanket. The poses are held for longer periods of time to soothe the nervous system. Using the props should not cause any pain, but instead should allow you to completely “let go” and relax deeply. Take your time getting into each of the poses with your props and ensure that you are fully comfortable. Restorative Yoga Poses to Reduce Stressīelow, you’ll find five deeply relaxing poses below to reduce stress and invite calm. For more poses, check out our Restorative Yoga Cards for Kids and Restorative Yoga Cards for Grownups. The five restorative yoga poses below are recommended for ages 6+. ![]() Most importantly, embrace the experience, stay calm, and look for miracle yoga moments.Start your restorative yoga session with a few warmup exercises, such as a whole body stretch, knees to chest, lying twist, and cat-cow pose flow.Holding the poses for a longer time might be awkward at first, but keep trying until it becomes more calming.Use eye pillows and warm blankets for added relaxation.Your breath is a powerful tool to bring you to the present moment. Take the pose sequence very slowly and move into the poses without a rush.Feel free to add your own calming affirmations, classical music, relaxation stories, or aromatherapy.Ensure the space is warm, quiet, and peaceful.Wear comfortable clothing and practice barefoot.Be mindful of any injuries you may have before you start the class.I can honestly say that the practice truly works for reducing stress and soothing the nervous system. Last year, as my mom went through breast cancer treatment, I practiced only restorative yoga for six months to manage the emotionally devastating experience. Restorative yoga offers us a chance to escape it all and give our minds and bodies a well-deserved break to deeply relax. Don’t you wish that you could just push a magic button and be transported to a gorgeous beach to relax under the sun and listen to the ocean waves? Maybe your “happy place” is somewhere different, but I’m sure you can empathize with the desire to just escape somewhere to reboot and rejuvenate from this exhausting time.
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