Love, Esther Share article. Esther Ekhart Esther Ekhart, face and founder of EkhartYoga, brings years of personal yoga and meditation practice, therapy training and study of yoga philosophy into her teaching. Restorative Stress relief.
Try for free Classes Programs Playlists. Articles Resources. Newsletter signup Teachers Workshops Academy. Give the gift of yoga Redeem gift card Contact. FAQ Terms and conditions. All are nourishing and life-enhancing when practiced regularly. Get ready to change everything with this free day program. Over 1 million others have joined. Are you next? Notice: JavaScript is required for this content. Enhance Flexibility All forms of yoga help make you bendier, but regular use of restorative poses leads you more quickly to this nirvana.
Find out Where You Hold Your Stress Restorative poses give you the opportunity to notice where you hold this tension—kind of like a dye that sticks to the parts of you that are bound-up and dense. Boost Your Immune System A regular restorative yoga practice helps to improve your immune system and makes you less of a victim in the face of all those cold and flu viruses flying around. Balance Your Nervous System Use a restorative practice to engage your nervous system and take your body into a state that allows for renewal and rejuvenation.
Quiet Your Mind Restorative yoga can be a calming hug for your overstimulated mind. Heal Emotional Pain Just as you need to build physical strength after illness, you need to heal emotional injuries. Oh no! Your browser doesn't support this video. Popular Articles. Yoga for Beginners: The Definitive Guide.
Additionally, clinical research into restorative yoga has found that the practice can be a good resource for those with cancer, noting improvements to psychological well-being. Research shows that restorative yoga can decrease depression in cancer survivors; improve symptoms of anxiety, depression, and pain symptoms in cancer patients; and help patients manage the toxicity of cancer treatments.
Similar to other styles of yoga, restorative yoga offers a number of physical and mental health benefits, with the added bonus of promoting deep rest and relaxation, which can itself improve overall well-being.
In restorative yoga, props are used extensively to support your body so you can hold poses for longer periods of time. Postures are usually adapted from supine or seated yoga poses with the addition of blocks, bolsters, and blankets to eliminate strain. For instance, a seated forward bend paschimottanasana can become restorative by placing a bolster or several folded blankets on top of your legs.
This fully supports your forward bend by allowing your entire torso to rest on your props. Another posture you may be familiar with is reclined goddess pose supta baddha konasana , which can also be adapted into a restorative posture by placing a bolster at the back of your pelvis to support your spine.
The soles of the feet can be gently bound together with a rolled-up blanket. There are many restorative variations on common yoga poses and numerous possibilities for different ways to use props like blankets, bolsters, blocks, straps, and sandbags.
Here, we define some of the key restorative yoga poses, which are fundamental to the practice of deep rest. If you're just getting started with restorative yoga, set a timer for 5—10 minutes during each pose so you can simply focus on relaxation and breathing deeply. You can eventually increase your time to 15—20 minutes. This classic shape can be performed with a couple of stacked blankets placed lengthwise between the inner thighs to elevate and support the torso.
From a tabletop position, sit back toward your heels, widen your knees, and bring your big toes together. Soften your elbows to rest your forearms on the floor as you place your torso on top of the blankets.
Turn your head to one side, then to the other side about halfway through the pose. Optional: Place an additional blanket rolled up halfway underneath the tops of your feet to support your ankles. Lie on your back with your knees bent and feet on the floor about hip-distance apart with your arms by your sides. Press into your feet and engage your hamstrings to lift your pelvis a few inches.
Slide a yoga block or stack of books under your sacrum the lower back region , ensuring your tailbone is supported. To come out, lift your hips and remove the block, and then slowly lower back down.
On your back with your knees bent and feet on the floor, slowly lower your knees to one side. Place two stacked yoga blankets or a bolster lengthwise in between your inner thighs and knees.
Your arms can rest wide or beside you or in any manner that allows your shoulder blades to remained anchored to the floor. Optional: An additional blanket can be partially rolled and placed beneath the back of your neck cervical spine for support.
Bring the short edge of your mat to a wall and place a bolster or about three folded blankets several inches from the wall positioned horizontally. Place an additional folded blanket lengthwise on your mat at the top edge of the bolster. Enter the shape sideways and bring your butt close to the wall as you rest your lower back on the bolster and extend your legs upward.
Lie back so that the additional blanket is supporting your spine. Your arms can rest wide or by your sides. Optional: Place a sandbag on the soles of your feet. The outcome showed an improved quality of life, and reductions in fast glucose and insulin levels.
Restorative yoga can also be great for boosting your immune system and protecting you from nasty bugs as it encourages you to relax, therefore regulating your inflammatory response. In the aforementioned book, Restorative Yoga for Life , Gail Boorstein Grossman describes how restorative yoga can be great for treating the common cold:.
Women undergoing breast cancer treatment or survivors living with the disease, face huge challenges to their quality of life. Following a restorative yoga program, research carried out on a sample of 44 women found that improvements were seen in both fatigue levels and overall emotional wellbeing. Due to the small sample size, further studies are required, however it was stated that restorative yoga is a gentle exercise with many benefits for cancer patients. A deep look at the therapeutic benefits of yoga conducted in , identified how restorative postures could help to improve sleep, without the side effects of pharmacological sleep treatments.
We know there are particular postures that are great for sleep …. In , researchers conducted a study with 33 breast cancer survivors.
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