Restorative Yoga: Finding Repose and Coming Home to Ourselves
A Guide to Restorative Yoga Poses with Maria
by Maria Bliss
In the midst of winter’s embrace, where the world around us buzzes with festive holiday energy, finding moments of relaxation and coming home to ourselves becomes essential for our well-being. This season of connecting and celebrating often calls us to engage and even "over-do," yet the natural world invites us to embrace resting, stillness, presence, and restoration. Restorative yoga, a gentle and nurturing practice, serves as a sanctuary for the mind, body, and soul during this season of hibernation and introspection. In this blog post, we will explore the art of restorative yoga, delving into the power and significance of creating moments of relaxation. Additionally, we will illuminate six rejuvenating asanas that help us find repose, allowing us to find our way home to ourselves.
The Importance of Restorative Yoga:
Restorative yoga is a practice that centers on achieving deep relaxation, providing the body with the opportunity to release tension and granting the mind a sanctuary of stillness. In the forward rush of our daily lives, this form of yoga serves as a refuge - a space where we can surrender and let go. The beauty of restorative yoga lies in its remarkable ability to engage the parasympathetic nervous system, fostering a state of rest, relaxation and presence that counters the pervasive stressors of modern life.
Creating Moments of Relaxation:
Amidst the fullness of our daily routines, it's imperative to intentionally carve out moments of relaxation. Restorative yoga provides a unique opportunity to unwind and reconnect with ourselves. By deliberately slowing down and directing our attention to the body & breath, we create a space for tranquility that extends beyond the yoga mat and into the tapestry of life. These moments of mindful relaxation act as anchors, helping us navigate life’s challenges with greater grace and calm.
Coming Home to Ourselves:
Restorative yoga serves as a pathway on the journey of coming home to the present moment and to ourselves. Through these gentle poses, a mosaic of self-awareness and inner peace unfolds. Each pose invites us to find repose on the mat, offering a rediscovery of the sanctuary within—a space to nurture and replenish our physical and mental well-being with mindful self-awareness. We become present to ourselves and to the moment.
SIX RESTORATIVE YOGA POSES FOR REPOSE:
Begin your practice with gentle undulations of the spine. From an all four’s position (knees on bolster/blanket, if tender), slowly move the spine, arching and rounding from crown to tail. Close the eyes to feel from the inside out, syncing the movement with the breath. This sequence is called Cat/Cow. Feel free to add any additional expressions, such as hips sinking toward heels or circular motions with torso.
***Allow yourself 5 minutes to rest in the stillness of each of the following poses.
Supported Child’s Pose (Balasana):
Description & Benefits:
Child’s pose is a grounding pose that gently stretches the hips, thighs, and ankles. It promotes a sense of surrender, allowing the spine to decompress and the mind to calm.
Technique:
Begin on hands and knees in a tabletop position over the inclined bolster.
Slowly lower your hips back toward your heels while reaching your arms forward.
Forearms can rest on the floor or option to gently hold your own hands under bolster.
Rest your head on the props and allow your chest to soften downward.
Allow the body to sink into the props.
Breathe deeply into the support and feel the gentle stretch in your back and hips.
Optional Props: Bolster, blocks, blanket, yoga mat
What it looks like:
2. Supported Prone Twist:
Description & Benefits:
This pose supports the spine during a twist, lengthens the back and side muscles, and can be remarkably comfortable. This pose offers a range of benefits, including improved spinal flexibility and mobility. The gentle twist helps release tension in the back and shoulders, promoting relaxation and stress relief. The twist also aids in digestion by massaging the abdominal organs. This pose is a restorative and grounding posture, fostering a sense of calmness and balance in both the body and mind.
Technique:
Come to a seated position, with your left hip at the short end of the inclined bolster, turn towards the bolster placing your hands on either side of it, reclining both knees to the floor.
As much as possible, turn your chest to face the bolster.
Slowly ease your way onto the bolster, aiming to bring as much of your belly and chest onto it as you can.
Turn your head in whichever direction feels good to you.
Embrace the bolster, sliding your hands underneath it.
Turn one palm up and place your other palm down on top of it.
Bring attention to the breath, feeling the warmth of your hands & the relaxation of your body.
Lift yourself up gently to switch sides; reverse your hands, so that the hand that was below is now on top of the other.
Rest on the other side.
Optional Props: Bolster, block, blanket, yoga mat
What it looks like:
3. Supported Bridge Pose (Setu Bandhasana):
Description & Benefits:
Bridge pose opens the chest, stretches the spine, and promotes relaxation. Using a prop under the hips supports the restorative nature of the pose, allowing for a deeper release in the shoulders and neck.
Technique:
Lie on your back with your knees bent and feet about hip-width apart.
Place a block or bolster under your sacrum to elevate your hips.
Allow your arms to rest at your sides with palms facing up.
Close your eyes and focus on the gentle expansion of your chest, as you breathe.
Option to slowly extend one leg at a time.
Optional Props: Bolster, blanket, yoga mat
What it looks like:
4. Supported Forward Fold (Paschimottanasana):
Description & Benefits:
Forward folds help calm the mind, help decrease stress and reduce anxiety while promoting a deep sense of inner stillness and tranquility.
Note: Depending on physical flexibility and comfort, feel free to explore and adjust the bolster accordingly. Find a sustainable shape that requires no additional effort.
Technique:
Lengthen the legs out in front of you, placing them as wide apart as you’d like. Place the bolster on your thighs and add additional props to support the forehead.
Lean forward slightly so that your forehead can rest on the support.
Place your hands so that your arms and hands can be soft.
Relax the shoulders and breathe into a softening belly.
Option to bend elbows, placing heel of hand at the brow-line to support head.
Slowly release any tension in your legs when you are ready to return to an upright seated position.
Optional Props: Bolsters, block, blanket, yoga mat
What it looks like:
5. Legs Up the Wall Pose (Viparita Karani):
Description & Benefits:
This restorative inversion improves circulation, reduces swelling in the legs, and induces a calming effect on the nervous system.
Technique:
Sit with your shoulder to the wall. Lean back to lie on your back with hips to the wall and swing your legs up the wall.
Luxurious option: hips on bolster, pillow or stack of blankets.
Rest your arms by your sides or place them on your belly or chest.
Close your eyes, relax your facial muscles, and breathe deeply, allowing gravity to do the work.
Optional Props: Bolster, blanket, yoga mat
What it looks like:
6. Corpse Pose (Savasana):
Description & Benefits:
Savasana is the ultimate relaxation pose, inviting the body and mind to fully let go. It reduces stress, promotes mindfulness, and supports a more restful sense of overall well-being.
Technique:
Lie on your back with your legs extended and arms by your sides, palms facing up.
Place a soft prop behind your thighs for support.
Close your eyes and bring attention to your breath, allowing each gentle inhale and exhale to bring a sense of relaxation.
Rest and release any holding or tension in the body, starting from your toes to the crown of your head.
Optional Props: Bolster, blanket, yoga mat
What it looks like:
Closing note from Maria:
Restorative yoga is a powerful tool for finding repose and coming home to ourselves in a world that often pulls us in so many different directions. By integrating these six restorative yoga poses into our practice, we can create moments of relaxation that extend beyond the mat, fostering a profound sense of well-being and connection with our true selves. So, let's embark on this journey of repose, allowing ourselves the gift of rejuvenation through the practice of restorative yoga.