![]() It will help your home practice tremendously.Back in 2000, when I started leading restorative yoga teacher trainings, restorative classes were often perceived as a “yoga nap.” People thought of the practice as yoga for the lazy, sick, or old. If you'd like to get a feel for this style of yoga, drop into a class. After a long day, few things are as relaxing as a deep, long stretch and mind-relaxing time to yourself. The nice thing about doing restorative yoga at home is that you can use any of these poses alone or in combinations whenever you like. That extra weight is grounding and feels wonderful. Use extra blankets to fold and pile on top of your thighs or belly/chest area.Your body temperature will drop as you relax, so be prepared before you begin. Cover yourself with a blanket it it's chilly.Place a blanket under your head for a pillow with a little tuck in it to fill the space behind your neck makes this pose even more comfortable.This helps release your back and feels great. Add a bolster or rolled blanket under your knees to your savasana.Bend your knees toward your chest after 10 or more minutes and roll to one side to come out of the pose.Ĭorpse pose ( savasana) is all about deep relaxation, so why not take it to its logical conclusion with a bunch of props?.If you are using a prop, your butt stays up on the blankets or bolster the whole time, giving you the effects of a mild inversion. Focus on melting the low back into the floor. ![]() Come down to your elbows and eventually all the way onto your back.Let your hands drop back to support you as you swing your legs up the wall.Sit on the floor, blankets, or bolster with your side touching the wall.Place the blankets or bolster parallel to and right on the wall along its long side.Or, if you are familiar with the pose, add a bolster or two to three folded blankets. It's pretty easy to set this one up and it is especially rejuvenating for tired legs after a long day. The wall is the major prop as it offers support to keep your legs vertical.ĭuring class, you may not get the chance to hold this pose for a long time or break out the full range of extra props, but you can do as much as you like on your own. Legs-up-the-wall ( viparita karani) is pretty restorative any way you slice it. When using blankets, it may work better to turn your head to one side. If you're using blocks, you can place your forehead on one so your head is relaxed too. It's okay to let your spine round at this point. Place your blankets or blocks on your legs until they are high enough that you can rest your torso on them.Stop your bend where your back wants to round.Have your props handy just to one side of you. Begin by sitting in staff pose ( dandasana).You can do this in any seated forward bend. This allows you to stay at your full extension for longer without getting tired while gravity does its work. The idea is to come as far forward as you can with a flat back and then pile up folded blankets (and blocks if necessary) to fill the gap between your torso and your legs. Supporting yourself in a forward fold like paschimottanasanagives you the best of both worlds. By knowing that something is tracking time for you, these thoughts can be pushed aside and you can fall deeper into a soothing meditative state.ĭebra McClinton/The Image Bank/Getty Images When you're practicing alone, it can be easy for your mind to be preoccupied with how much time has passed. Even the timer on your phone's clock will work if you set it to a gentle tone that will not startle you when time's up. You can do a lot with blankets and blocks, using them both separately and together, though nothing beats a yoga bolster.īecause you will hold these poses for a long time-10 minutes or so-it's also a good idea to have a timer available. If you're planning to do restorative yoga at home, you're going to need some props. You'll find that a few simple poses offer great relief from any stress in your day and can calm your mind while stretching your body. While you can enjoy a slow-moving restorative yoga class, it's also very easy to do at home. Restorative yoga is a time to relax and stretch, allowing your mind and body to be at ease.
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