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| restorative full yoga guide beginner-advance owner - urban-yoga-gurus |
Introduction to Restorative Yoga
Restorative full yoga guide beginner-advance 2021 Restorative yoga is suitable for beginners and practitioners of all levels. By definition, restorative yoga is a restful practice that holds yoga poses (asanas) for a longer duration using props like yoga blocks, blankets, and bolsters. It is a practice of deep relaxation that emphasizes the meditative aspect of yoga—the union of body and mind. Through the use of props for support, the postures are held almost effortlessly.
When the body enters a state of relaxation the mind can also consciously relax as tension is released from both body and mind. The only work that's required on your part during a restorative yoga practice is to pay attention to your breath and become aware of any sensations or thoughts that may arise.
The general trend in yoga is geared toward the athletic, aerobic, and acrobatic styles of the practice. During typical vinyasa classes, for instance, you move quickly from one pose to another as you build heat and increase your strength and flexibility over time. While these energetic styles of yoga focus on muscular engagement, restorative yoga relaxes the muscles by using props to support the body. In some restorative postures, you will also receive a gentle stretch. Restorative yoga poses are held anywhere from 5–20 minutes.
10 Signs That You Need Restorative Yoga in Your Life
(restorative full yoga guide beginner-advance 2021)
- You have a hard time falling asleep at night.
- Any sudden movements send a wave of pain throughout your body.
- You feel tired when you wake up in the morning.
- Your road rage is a little out of control lately.
- You cannot turn off your noisy brain no matter what you’re doing.
- You’re tired of all the drama life brings you.
- Have an injury and you just “push through it” without letting it heal.
- You want a little less chaos in your life.
- Cannot stop “multitasking” even when you shouldn’t be, like when you’re eating meals, at a red light, or in the bathroom.
- You’ve checked your smartphone while reading this post.
Tips for a Restorative Yoga Practice. (restorative full yoga guide beginner-advance 2021)
Our ability to relax deeply depends on us feeling safe and supported. Here are a few tips for setting up your practice:
1) Find somewhere quiet. Loud or sudden noises may startle you, which can bring you out of relaxation and into a Sympathetic state.
2) Have layers or blankets to stay warm. As you relax deeper your body will start to cool down. It is very common to need more layers or blankets the longer you practice.
3) Use an eye pillow or a scarf to cover your eyes. Darkness can have a soothing effect.
4) Try experimenting with weight. Sometimes having added weight can help us feel safer. If you have a sandbag, you could try placing that over the heart, belly, or pelvis. You can also place a heavier folded blanket in any of these areas.
5) Set a timer. On averages, it takes 10-15 minutes to induce the relaxation response.
Poses to Try at Home
Legs Over A Chair
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Leg Over a Chair
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This is one of my favorite poses to recommend for students and clients to try at home because it doesn’t require any specialized yoga props – making it accessible for anyone. All you will need is a chair and a few blankets.
Benefits: This pose is great for releasing your low back and relieving tension in your legs after standing or sitting for long periods. It also takes the pressure of the sacroiliac joint and hips.
To set-up: Bring your legs over a chair, with the option to bring blankets underneath the length of your spine if the chair feels a bit too high. You also might bring a blanket under the knees and calves. Your weight should be in the middle of the sacrum.
You might position a blanket under the head, with the chin slightly lower than the forehead to quiet the mind. If there is any tension in the neck, try creating a roll in the blanket that just fills the space between the curve of your neck and the ground.
Focus: Invite a sense of ease and stillness as you relax your body. Don’t worry if the mind wanders, but if you notice it wandering invite it back to the intention of cultivating ease and stillness.
Elevated Chest Pose
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Elevated Chest Yoga
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This pose is a student favorite! Often deep levels of relaxation are experienced here as a result of the elevated angle of the chest.
Benefits: The elevated angle of this pose helps to transition the body into a deeper Parasympathetic state. The pose also helps to open the chest and lungs.
To set-up: Elevate a bolster by placing a block underneath on the middle height. Lay down over the top of the bolster and place a blanket underneath the head. Position additional support under the knees and ankles using bolsters or blankets. If the arms do not rest on the ground place blocks or blankets underneath to feel more supported.
Focus: Invite a sense of heaviness into your muscles and bones as you allow the body to relax into the props beneath you. Let yourself feel supported here. When the mind wanders, come back to the intention of feeling supported in stillness.
Stillness & Resilience
Since adopting a regular restorative yoga practice I have noticed that both my body and my mind are more resilient. I am more deeply connected with the workings of my nervous system as I transition between states of stress and recovery with more ease and grace. I have noticed significant improvements in my immune system, my sleep, and my mood. Restorative yoga has become an irreplaceable part of my self-care routine.
My practice also fuels my teaching. On busy days, you’ll find me in between classes settling into a restorative pose to ensure that I have the energy to bring my best self forward for my students. I believe stillness is one of the most transformational but undervalued tools for our healing. Try adding a restorative pose into your day and explore the benefits of deep rest
Conclusion
A restorative yoga practice can be incredibly healing. Head to your local restorative yoga class to get an idea about the possibilities.
Learn a few key yoga postures for deep relaxation and watch the stress melt away. (Or at least become a lot more manageable)
whether you are interested in finding a restorative sequence to ease anxiety, to calm the mind, to lengthen your spine, to find balance in your yoga practice, to loosen tight hamstrings, or to just check out the different forms of yoga
Restorative yoga is for everyone.
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