How to Do Restorative Yoga

How to Do Restorative Yoga

Restorative yoga is a type of yoga that focuses on relaxation and deep stretching. It is often used to relieve stress, improve sleep, and reduce pain. Restorative yoga poses are typically held for several minutes, and they are often supported by props such as blocks, blankets, and bolsters.

To do restorative yoga, follow these steps:

1. Find a quiet and comfortable place to practice.

2. Wear loose, comfortable clothing.

3. Begin with a few minutes of deep breathing.

4. Move slowly into each pose, and hold each pose for several minutes.

5. Use props to support your body as needed.

6. Listen to your body and stop if you feel any pain.

7. Stay in each pose for at least 30 seconds, and up to 10 minutes.

8. End with a few minutes of savasana (corpse pose).

Here are some basic restorative yoga poses:

* Child's pose (Balasana): Sit on your heels with your knees together. Bring your forehead to the ground and extend your arms forward.

* Cat-cow pose (Marjaryasana-Bitilasana): Start on your hands and knees with your wrists aligned under your shoulders and your knees aligned under your hips. Inhale and arch your back, lifting your head and tailbone. Exhale and round your back, tucking your chin to your chest.

* Standing forward bend (Uttanasana): Stand with your feet shoulder-width apart. Fold forward from your hips, keeping your back straight and your knees slightly bent. Bring your hands to the ground, or hold onto your elbows.

* Supine spinal twist (Supta Matsyendrasana): Lie on your back with your knees bent and your feet flat on the ground. Bring your right knee to your chest and cross your left ankle over your right thigh. Extend your left arm out to the side and turn your head to look over your left shoulder.

* Savasana (Corpse pose): Lie on your back with your legs extended and your arms relaxed at your sides. Close your eyes and breathe deeply.

Restorative yoga is a gentle and effective way to relax and relieve stress. It is a great practice for beginners or for those who are looking for a more restorative form of yoga.