In our constantly moving world, the art of slowing down has become more valuable than ever. Restorative yoga offers a sanctuary of stillness, where healing can truly begin. Unlike more dynamic styles of yoga, restorative practices invite us to release, rather than engage – to be, rather than do.
Why Restorative Yoga? When we support our body with props and gentle postures, we create space for our nervous system to shift from "fight or flight" to "rest and digest." This subtle yet powerful practice can:
Reduce anxiety and stress
Improve sleep quality
Support immune function
Ease chronic pain
Promote emotional balance
Essential Props for Your Practice:
2 yoga blocks
2-3 firm blankets
1 bolster or firm pillow
1 eye pillow
Optional: small towel for neck support
Simple Practice to Try at Home: Find a quiet space and try this 10-minute practice:
1. Supported Child's Pose (5 minutes) Prop Setup:
Place bolster lengthwise on your mat
Position one folded blanket at the far end of the bolster for forehead support
Place two blocks on either side of the bolster's far end
Optional: rolled blanket for ankle support
Getting Into the Pose:
Kneel with the bolster between your thighs
Keep knees wide, big toes touching
Fold forward, allowing your torso to rest fully on the bolster
Turn head to one side, switching halfway through
Place arms either alongside the bolster or resting on blocks
Alignment Cues:
Ensure your forehead is supported
Check that your chest and belly are fully supported
If ankles are uncomfortable, place rolled blanket in knee creases
2. Gentle Supine Twist (3 minutes each side) Prop Setup:
Place bolster vertically on mat
Position one block at medium height at top of bolster
Have one folded blanket ready
Getting Into the Pose:
Lie on your back perpendicular to bolster
Bend knees into chest
Lower knees to one side, resting on bolster
Place folded blanket between knees if needed
Turn head opposite to knees
Arms in T-position or cactus arms
Alignment Cues:
Keep both shoulders grounded
Adjust height of support under knees for comfort
Ensure neck is comfortable; use small towel if needed
3. Legs Up the Wall (5 minutes) Prop Setup:
Position bolster about 6 inches from wall
Place folded blanket on bolster
Have second blanket ready for covering
Getting Into the Pose:
Sit sideways next to wall, hip touching bolster
Swing legs up wall as you lower torso onto mat
Scoot hips close to wall
Rest sacrum on bolster
Cover body with blanket
Optional: place eye pillow over eyes
Alignment Cues:
Legs can be straight or slightly bent
Keep feet relaxed
Allow lower back to soften
Arms rest by sides, palms up
Essential Tips:
Enter poses slowly and mindfully
Focus on your breath
Allow your body to completely relax into the props
Stay warm - room temperature should be comfortable
Use timer to track time in poses
Exit poses slowly, taking time to transition
After Practice: Take a moment in Savasana without props to integrate the practice. Notice the effects in your body, breath, and mind.
Remember: The key to restorative yoga is finding complete comfort in each pose. Adjust props as needed – there's no "perfect" setup, only what works best for your body.
Restorative Yoga Modifications for Different Bodies and Conditions:
For Those with Limited Mobility Supported Child's Pose:
Use chair variation: fold forward onto seat of chair
Place additional blankets under knees
Keep knees closer together
Use multiple bolsters to create higher support
Supine Twist:
Keep both knees bent
Use extra props under knees
Stay higher from ground
Consider seated twist variation
Legs Up Wall:
Use chair variation (legs on chair seat)
Keep knees bent
Move further from wall
Use multiple bolsters for higher support
For Pregnancy General Guidelines:
Avoid deep twists
Stay elevated at chest
Use extra support for comfort
After first trimester, avoid lying flat on back
Modified Poses:
Child's Pose: Take wide-knee position
Side-lying twist instead of supine
Legs up wall: use chair variation or side-lying
For Larger Bodies Props & Support:
Use firmer props
Double up bolsters for more support
Create wider base of support
Add extra cushioning at pressure points
Pose Modifications:
Child's Pose: wider knee position, higher support
Twists: keep knees supported at comfortable height
Legs up wall: move further from wall, use chair
For Back Pain Key Considerations:
Extra support for lower back
Maintain natural spine curves
Enter/exit poses with care
Use blocks for easier transitions
Specific Adjustments:
Child's Pose: higher support, less forward fold
Gentle twist: keep knees higher
Legs up wall: extra support under sacrum
For Neck Issues Support Options:
Use small rolled towel under neck
Keep head in neutral position
Support head fully in all poses
Avoid turning head in twists
For Anxiety/Stress Creating Safety:
Add weight (heavy blanket)
Create cocoon-like environment
Use eye pillow
Keep props close to body
General Tips for All Modifications:
Listen to your body
Adjust props as needed
Never force into position
Comfort is key
Breathe naturally
Stay warm
Exit poses slowly
***Remember: These modifications are guidelines - always honor your body's wisdom and work with your healthcare provider if you have specific medical conditions.
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