Restorative yoga is a relaxing style of yoga that restores your energy levels, decreases stress and anxiety, and soothes your nervous system. If you’re used to doing high energy workouts like HIIT and running, it’s beneficial to incorporate restorative exercises to calm your body and balance out your workout routine. While there’s plenty of benefits to regular yoga, restorative yoga brings your body into a deeper state of relaxation, encouraging physical, mental, and emotional ease. Take a look at 8 restorative yoga poses to relax your body and mind.
What Is Restorative Yoga?
Restorative yoga is a gentle style of yoga used to calm the mind and body, reduce stress, and ease common ailments like headaches, backaches, and anxiety. It involves holding yoga poses for a longer period of time and often uses yoga props to support you in each pose. Restorative yoga allows your body to slow down and recover. It activates the parasympathetic nervous system, which is the system that helps your body relax. Once it’s activated, your body can enter a state of rest and begin its recovery. When your body is in a relaxed state, your heart rate and breathing slow, your mind can become more calm, and your muscles have a chance to recover. It’s the perfect addition to a more dynamic workout schedule.
What Are the Benefits of Restorative Yoga?
- Relaxes your body and mind
- Alleviates stress
- Slows your heart rate and lowers blood pressure
- Soothes the nervous system
- Enhances mood
- Improves sleep
- Reduces chronic pain
- Enhances flexibility
- Strengthens your respiratory system
- Improves digestion
8 Restorative Yoga Poses to Relax Your Body & Mind
1. Child’s Pose
Child’s pose is one of the best resting postures in yoga. It’s a great way to calm the mind, reconnect with your breath, and stretch your body. Start on your hands and knees, then sit back on your knees with your legs bent underneath you. Spread your knees as wide as your mat, keeping the tops of your feet on the floor with your big toes touching. Fold forward, extending your arms in front of you or keep them by your sides. Rest your forehead on the mat or a block if it’s uncomfortable. Breathe deeply, with each exhale guiding you further into stretch and relaxation.
2. Legs Up the Wall Pose
The legs up the wall pose increases circulation and reduces swelling and fatigue in the feet. It also relieves tension and stress in the body and gently stretches the lower back and hamstrings. Roll your mat out perpendicular to the wall. Gently lie down, swinging your legs to rest up against the wall, keeping them straight. Keep your arms relaxed and adjust your position so your backside is touching the wall. You can place a pillow or towel underneath your lower back if it’s more comfortable. Close your eyes and focus on your breath, holding here for 5-10 minutes.
3. Supported Bridge Pose
This pose is known for its relaxation effects. It also stretches the hip flexors, expands the chest, and can be helpful for digestion. Lie down on your back with your knees bent and your feet hip-width apart, arms extended along the mat. Press your arms into the floor to help arch your ribcage up, and lift your hips into a bridge position. Place a block under your pelvis for support. Close your eyes and take deep breaths in and out.
4. Corpse Pose
Corpse pose, or savasana, calms the central nervous system, easing the mind and aiding the digestive and immune systems. If you’ve ever done a yoga class, you’ve probably finished the class with this pose. Lie down on your mat flat on your back. Allow your legs to extend out and fall naturally apart into a comfortable position. Rest your arms by your side with your palms facing toward the sky. Relax fully and take deep breaths, exhaling deeper into the mat with each breath. Close your eyes and stay here for a few minutes to give your body time to relax fully.
5. Restorative Twist
Spinal twists help calm the nervous system, improve digestion, and encourage blood flow to your organs. Lay a bolster pillow lengthwise on the head of your yoga mat. Sit sideways on your mat with your hips about 4-8 inches from the end of the bolster. With your hands on either side of the bolster, gently lay your torso down on the bolster, keeping your abdomen free and your ribcage supported. Turn your head in the direction of the twist, resting your arms on either side of the bolster. Take a few deep breaths then allow your body to breathe naturally. Rest here for 5 minutes or more.
6. Supported Half Frog Pose
The frog pose is an intense hip-opener, and the restorative version is a milder variation. The pose also allows the chest to open softly, calming the heart. Place a bolster vertically along your mat, and lay your chest over the bolster, resting your left cheek on the bolster. The bottom of the bolster should land just above your hips. Bring your right knee to the right side of the bolster. Form a 90-degree angle with your right leg, positioning your right heel in line with your right knee. Hold for a few minutes and repeat on the other side.
7. Reclined Butterfly Pose
Reclined butterfly pose is a great way to open the hips and knees, which is ideal for anyone who sits at a desk all day, while also alleviating upper and lower back pain. It also improves circulation, reduces stress, and regulates the nervous system. Begin sitting on the floor with your legs extended in front of you. Bring the soles of your feet together with your knees out to the side, creating a diamond shape with your legs. Place two pillows behind you and gently lay back onto the pillows. Place your hands on your belly or out to the sides. You can also use props to support your knees so they can fall to the sides comfortably.
8. Standing Forward Fold
Forward fold pose is a great way to calm the mind, relieving stress and reducing fatigue. It also stretches many parts of the body known to store tension, including the back and hamstrings. It’s a calming and relaxing pose known to relieve anxious thoughts and feelings. Start standing with your feet beneath your hips. Lift your sternum and draw your shoulder blades toward each other to open your chest. Inhale and lengthen your spine as you raise your arms over your head. As you exhale, reach your hands away from your shoulders and hinge at your hips bowing forward with your torso. Allow your hands to release toward the floor. You can place your hands or fingers onto one or two blocks, and if you have tight hamstrings, soften your knees as much as you need.
These restorative yoga poses are ideal if you’re looking to relax your mind and help your body recover after more intense workouts.
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