In a world that prioritizes being on the go all of the time, it can be hard to find the balance of quiet and stillness that the body needs to allow it to thrive in the modern world. Without this time to rest and let go, we face burn out and exhaustion.
During Restorative Yoga a variety of props are used to support the body, so that you can rest in these postures for longer and therefore receive deeper benefits from them.
You don’t need to rush out and buy any special props (unless you want to of course) you probably already have all that you need at home.
Yoga bolsters can be replaced with firm cushions.
Yoga blocks can be replaced with large hardback books.
A dressing gown strap can be used instead of a yoga belt.
Use a soft scarf instead of a yoga eye pillow.
Grab any soft blankets that you a have to hand or even the duvet off your bed.
Benefits of Restorative Yoga Include:
- Deeply relaxing for the body.
- Soothing for the mind and the nervous system.
- Releases tension from the body helping to improve flexibility.
- Time and space for you to connect to the inner messages that your body is trying to tell you.
- Reduces fatigue and helps to improve quality of sleep.
Find a quiet space to practice, turn the lights down low or even light a few candles or incense to create your cosy yoga rest nest. Play background music if you choose too or rest in the silence and tune into your breath.
Here are some suggested restorative yoga poses to help promote deep relaxation in both body and mind.
Face Down Relaxation Pose or Prone Supported Savasana
Duration: 5 to 10 minutes
Props: 1-2 pillows, 1-2 blankets, 1 soft scarf of eye mask
Benefits Include:
- Soothes the mind and the nervous system.
- Helps to reduce lower back pain.
- Helps to release stress and tension from the body.
- Can feel more comfortable if you feel anxious or vulnerable with the body facing the ceiling in savasana.
Setting up for this Pose
- Lay either a pillow or a folded blanket where your feet will come to rest. This will help to provide support to the lower legs, feet and ankles.
- Place a folded blanket (folded into a rectangle) between the base of your ribs and tops of your hips. This can be helpful in stimulating the vagus nerve in this pose. Avoid placing the blanket directly under the hip bones as this may compress the lower back and cause discomfort.
- Place one hand on top of the other to create a pillow to rest your forehead. To add a little comfort here place either a scarf or an eye pillow on top of the hands before resting the forehead down.
- To come out of this pose slowly slide your hands alongside your shoulders, press the palms down into the mat and lift up and back into Child pose for a few breaths and then walk back up onto the heels. Stay here for a few breaths and notice what you notice about your body after resting in this pose.
Supported Child Pose
Duration: 2 to 5 minutes
Props: 2-3 blankets, 2-3 cushions, eye mask or soft scarf if you chose to cover the eyes
Benefits Include:
- Calms the nervous system helping to reduce stress and anxiety.
- Gentle compression on the abdomen can help to improve digestion.
- Helps to relieve pain and discomfort in the lower back.
- Helps to reduce stiffness in the hips, thighs and ankles.
Setting up for this Pose
- Start in kneeling. Place a blanket underneath the knees if you’d like a bit more comfort here. Option to place a blanket underneath the feet or roll a blanket between the thighs and calves, experiment here to see what feels good for your body here.
- Stack 2-3 cushions or use a yoga bolster if you have one and place them lengthways in front of you. Bring your knees apart so that you can move the cushions as close as you can to your body, then fold your upper body down over the support, resting one ear down (remember to switch half way through). Cover the body with a blanket if you would like to get a bit cosier and option as well to place a soft scarf or eye pillow over the eyes.
- Allow your arms to rest alongside the support, hug them around the cushions or wherever feels comfortable for your body.
- To come out of the pose slide your arms underneath your shoulders and slowly lift back and up to sit on your heels. Take a few breaths here and check in with how you are feeling.
Supported Reclining Twists
Duration: 2 to 5 minutes on each side of the body
Props: 1-3 pillows, 1-3 cushions, 1-2 blankets, a soft scarf or eye mask
Benefits Include:
- Helps to relieve stiffness in the back, hips and glutes.
- Increases the mobility of the spine.
- Stimulates the digestive system.
Setting up this Pose
- Create an incline to rest on with your props. Take a pillow/cushion and place it along the top of your mat. Then take another and place this lengthways with one end placed onto the cushion already down on the mat. You could use a yoga bolster here if you have one.
- Sit with your tailbone at the end of the support, keeping your knees bent and feet planted into the mat, bring both knees over to the right hand side. Allow the right hip to rest at the lower end of the pillow support.
- Turn your torso to the right, placing your hands on either side of the supports and ease your body down onto the props.
- Option to add a pillow or folded blanket in between the knees here as well for more support. See how this feels for your body.
- Make any further adjustments here to ensure that the whole of the upper body feels supported.
- Place the arms in a position that feels comfortable for you.
- To come out of the pose slide the hands down underneath the shoulders and press the palms of the hands into the mat to help you safely lift back up into a seated position. Take a few breaths here.
- Remember to switch over to the left hand side half way through.
Supported Bridge Pose
Duration: 5 minutes
Props: 1-2 pillows, 1-4 blankets, soft scarf or eye mask if you chose to cover the eyes.
Benefits Include:
- Helps to relieve stress and tension in the lower back, neck and shoulders.
- Can help to relieve headaches.
- Calms the mind.
- Gently stretches the abdomen helping to improve digestion and soothe menstrual cramps.
Setting up this Pose
- Place pillows or folded blankets across the centre of your mat.
- Sit down onto the pillows. Adjust your legs and feet so they are approx. hip distance apart, ankles in line with the knees and feet parallel, toes are facing forward.
- Place your palms flat behind you to give you support as you lift your hips and slide them slightly forward of your pillows. Lower the back of your pelvis (this the below the lower curve in your back) onto the pillows.
- Use the arms to support the body as you lay the upper body down onto the ground.
- Check that your legs and feet are still approx hip distance apart and feet are parallel.
- How does your head feel here? You might want to pop a thin cushion or folded blanket under the head, you are aiming to have the chin slightly tilted in towards the chest.
- Option to cover the body with a blanket or place a soft scarf or eye pillow over your eyes.
- Allow the arms to rest wherever they feel comfortable.
- To come out press into the soles of the feet and lift the hips to remove the supports. Place the pelvis back down onto the ground. Roll over onto your side and use your hands to help lift you safely back to a seated position. Take a few breaths here.
Supported Savasana
Duration: 2 to 20 minutes
Props: Cushion for the underneath the head, cushion or bolster to go underneath the knees, rolled up blanket or towel to go underneath the feet (in needed), Blankets to go over the body.
Benefits Include:
- Helps to release any lingering tension in the body at the end of your yoga practice.
- Calms the nervous system helping to alleviate stress and anxiety.
- Helps to regulate sleeping patterns and reduce insomnia.
How to set up for this Pose
- Place a cushion or a folded blanket underneath your head. You want your chin to tilt slightly inwards towards the chest, like you naturally do when you are sleeping.
- Slide pillows or a yoga bolster underneath your knees to help support your lower back.
- If you choose to pop pillows underneath the knees and this leaves your feet dangling in the air, then you could roll up a blanket here to support them.
- Cover the body with a blanket or two. If it is really chilly you could also place a blanket over your mat as well.
- To come out of the pose roll over onto one side, curl up into a ball and take a few breaths here before using your hands to lift you back up into a seated position. Take a few breaths here to check in with how you are feeling after your practice.
Recommend Reading:
Rest + Calm: Gentle Yoga and Mindful Rest Practices to Nurture and Restore Yourself by Paula Hines
Rest is Sacred by Octavia F. Raheem
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