Restorative yoga is very easy to practice, with just 30 to 60 minutes of performing basic yoga movements, it can help the body and mind feel more relaxed.
Restorative yoga or restorative yoga is a slow, gentle form of yoga that relaxes the body and mind. If you do not have time to attend restorative yoga classes at the center, you can still practice basic yoga movements of this type at home. With just a few practice sessions, you will find that even though these are just simple, gentle poses, they have a “miracle” effect in dispelling stress and soothing the mind.
If you intend to practice restorative at home or practice with a private yoga teacher, you will need to prepare some yoga equipment to support the performance of the movement. Specifically, you will need to prepare yoga bricks, hugging pillows, cushions, exercise bands, mats. These tools can be used alone or in combination depending on the movement.
With restorative yoga, you will hold the movement for about 10 minutes. To keep track of time, you can prepare a clock or pre-install timekeeping applications on your phone. However, when practicing, don’t pay too much attention to the timing, put this aside for easy access to the pose.
1. Child pose – One of the basic yoga movements in restorative yoga
Child pose (balasana) is like a big hug. Holding the pose for 10 minutes or more will give your hips the maximum time to relax.
- Place a long throw pillow on the carpet. If you don’t have one, you can fold 3 blankets and stack them on top of each other
- Kneel at the bottom of the pillow. Feet are still on the carpet, not on the pillow
- Slowly bend forward, using your body to cover the pillow
- With arms out in front of you, rest gently on the floor
- Turn your head to the side with your cheek resting on the pillow. After a few minutes, you can tilt your head to the other side to avoid stiffening your neck.
2. Basic restorative yoga moves: Restorative squatting pose
In this position, you will sit with your back straight, then use an exercise block or a folded blanket to fill the space between your body and legs. This will help you perform the pose deeper and longer without fatigue.
- Start by sitting in staff pose (Dandasana). Have yoga bricks or folding blankets ready
- Inhale, stretch the spine. Exhale, bend forward
- Place a blanket or exercise block on your legs until they are high enough for you to lean back against. You can let the spine curve at this point.
- If using exercise blocks, you can place your forehead on the exercise blocks to relax your head. If using a blanket, it is better to turn your head to the side.
- Remember to change the direction of the head tilt often. Hold the pose for 10 minutes or more.
3. Basic restorative yoga moves: Legs up the wall pose
In this position, the wall will provide support for you to keep your legs straight. In yoga classes, you won’t have the opportunity to hold this pose for long, but if you practice at home, you will be able to hold it for as long as you like. This is a very useful pose for the legs after a long day of activity.
You can do the pose without any equipment. You can also use a pillow or 2-3 folding blankets for support if needed.
- Sit on the floor, facing the wall, with a pillow or blanket behind your back and parallel to the wall
- Lean back and swing your legs up the wall
- With your hands at shoulder height, hold the pose for 10 minutes.
4. Bridge Pose with Support
Assisted Bridge Pose is a gentle backbend move that relaxes both body and mind. When holding the pose for a long time, you will feel absolute relaxation. For this pose, you will need a yoga block.
- Start in bridge pose and keep the exercise blocks within reach
- Lift the hips and slide the block and place it below the sacrum. Let your lower body weight rest on the block
- Start with the lowest height of the block. If you feel fine after a few minutes, you can try adjusting the setting to increase the height. If you keep it for a long time, you should avoid placing bricks in the highest position
- Press your feet into the floor for 10 minutes or more, lift your hips, and move the block away from your sacrum to return to the starting position.
5. Basic restorative yoga moves: Open chest pose
The thoracic extension pose is usually performed with the help of an exercise block. However, if you hold the posture for a long time, you should practice with a pillow that will bring more comfort.
- Place the pillow horizontally on the carpet
- Lower yourself onto the pillow so that the pillow is below the shoulder blades
- The head rests on the outside of the pillow. If you can’t touch the floor, you can put a block of bricks or a mattress to support
- Bring your arms over your head. If you find it uncomfortable, you can try spreading your arms to the sides to form a T shape (hands on the pillow).
- Legs stretched out or placed in a supine fixed angle pose – supta baddha konasana.
6. Corpse Pose
Corpse pose (savasana) is one of the basic yoga movements that have a deep relaxing effect. You can do this move with yoga equipment for the best relaxation effect.
How to do corpse pose with yoga equipment
- Place a pillow or blanket under your knees
- Place a blanket under your head and an air pillow in the space behind your neck
When practicing the above basic yoga movements, you can practice them alone or combine them together as you like. After a long day of work, just a few minutes of practicing the above movements, you will find that both your body and mind are relaxed.
Classic Restorative Yoga Poses for Home Practice https://www.verywellfit.com/classic-restorative-yoga-possess-at-home-3882195 Access date: March 17, 2021
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.