I love yoga! It is a good option for those who are looking to stay active without some of the cons that come with high impact activities. I love the way my body feels after completing a yoga sequence. I especially love how I feel after completing a series of restorative yoga poses.
It does not matter how long I stay in a restorative yoga pose or what time of day I practice these poses, they always leave me feeling refreshed and calm.
So, it is only right I share my favorite restorative yoga poses with you.
My Go-to Restorative Yoga Poses
1. Start on all four’s in a tabletop position.
2. Stack your hips over your knees and your shoulders slightly over your wrist.
3. Spread your fingers wide and press your hands down into your mat.
4. Pay attention to your back while ensuring you are not overarching your back. Tighten your core and breathe in and out through your nose. Align your head with your spine and fix your gaze down to the floor.
5. Inhale and you shift your tailbone back towards your heels. Lower your chest and allow your forehead to gently rest on your mat.
6. If your tailbone does not comfortably touch your heels modify your position by spreading your knees farther apart and lower your body back down.
7. Rest here for several breaths or minutes.
Release the Pose: Press your fingers down into your mat. Inhale while engaging your core and shift your weight up and forward back to your starting position.
Supported Child’s Pose
Repeat all the steps listed for child’s pose.
However, place a bolster or pillow under your head, chest, and stomach. As you shift your tailbone back towards your heels, rest your body on the bolster or pillow for support and comfort.
Legs up the Wall (Viparita Karani)
1. Sit with your right hip against the wall with your knees bent. You want your body to be parallel to the wall.
2. Place your left hand on the floor and rest your left hand on your stomach. Now, swing your legs up against the wall and gently roll onto your back. If you find your tailbone far away from the wall gently scoot your bottom closer to the wall.
3. Rest your legs on the wall. If the stretch is too strong for your hamstrings, slightly bend your knees.
4. Allow your arms to fall by your sides with your palms facing up toward the sky. Continue to breathe in and out through your nose.
5. Stay in this pose for several breaths or minutes.
Release the Pose: Bend your knees and place your feet on the wall. Gently, press your body away from the wall. Keep your back on the floor and your knees bent. Roll over onto a side and press yourself up into a seated position using your hands.
Supported Legs up the Wall
Follow the same steps detailed above for the traditional legs up the wall.
However, for this supported pose, place your bolster or folded blanket about 10 to 12 inches from the wall. After swinging your legs up on the wall. Lower your body down onto your bolster. The bolster should provide support from your lower back to your head.
Rest your hands by your sides or on your stomach. Continue to breathe in and out of your nose.
Rest in this pose for several breaths or minutes.
1. Lie down on your back with your legs extended outward. Allow your arms to lie freely by your side.
2. Close your eyes.
3. Release any tension you have from your face, shoulders, arms, chest, mid-section, and legs. You want to feel all your weight on the mat without any reservations or tension.
4. If needed, place a folded blanket under your head and neck to provide support. This will help level your forehead and chin.
5. Release your lower back to the floor.
6. Observe your breath as you breathe in and out of your nose.
7. Stay in this relaxation pose for as long as you like.
Release the Pose: When you are ready, roll to a side with your knees bent. Now, use your hands and arms to push yourself off of your mat and come into a seated position.
I hope you try and enjoy these poses. If you would like to learn more about meditation, check this out!
Peace, Love, and Joy