What is restorative Yoga, its steps, and benefits?
In simple terms, restorative Yoga can be understood as Yoga practiced with the aid of props. This is the form of Yoga that allows you to practice at your comfort level. However, this doesn’t mean there is nothing to learn from a technical perspective.
You must know what restorative Yoga is before attempting any of its poses. These are undoubtedly the safest Yoga forms, particularly through the use of props, but for the best results, it is recommended that the practitioner join a professional restorative Yoga class.
How is restorative Yoga different?
An interesting aspect of restorative Yoga practices is that they never restrict you with any strict regulations. The only rule is that you should have a prop. One doesn’t need to spend money on these props, as they are mostly household items, such as pillows. It also prioritizes breathing techniques, such as those found in Yin Yoga.
The best results are achieved when the level of stretching, prop position, and breathing technique are practiced with perfection. Hence, it is always recommended to practice under the thorough supervision of a certified trainer who has completed Yoga teacher training in Rishikesh.
The following abstract focuses on various restorative Yoga asanas and methods of practicing those.
Kids’ sleeping Pose
A pillow can be used as a prop for this asana. Sit on your knees and then create some space between both by widening your thighs. Place a pillow within the space created so that both of your legs remain on either side of the pillow. Now lie down your entire body on the pillow. The hands from the elbow to the palm (palm facing the ground) should be positioned on either side of the pillow. You can face either side while lying on the pillow.
Important here is to note that your back should be in the most comfortable position. After facing one side, you can turn to the other, relaxing on the pillow in the same way as explained above. Stay completely relaxed while lying and breathe easily. Although it’s one of the easiest Yoga poses, as a beginner, you should only try it after properly learning how to do restorative Yoga.
Half-Pigeon Pose (Eka Pada Rajakapotasana)
This is another easy yet effective Yoga pose that anyone can try. Take a pillow and keep one of your hips on it, with your legs folded along the pillow. The other leg should stretch in the opposite direction, with the knee touching the ground.
Bend down to the ground with your head resting on your hands, your twisted fingers and palms resting on the ground. The best recommendation in this regard would be to practice under the supervision of a certified trainer who has undergone proper Yoga teacher training in Rishikesh. The exact process can be repeated for the other hip in another turn.
Supported Bridge Pose (Setu Bandha Sarvangasana)
This is one of the most technically challenging restorative Yoga poses. Hence, it’s essential to try this at a certified Yoga center in Rishikesh when practicing for the first time. Regarding the process, a pillow can also be used as a prop for this, like all the other Yoga poses mentioned above. First, lie in a traditional savasana pose and bend your knees. Now place your back on the pillow or any other prop.
It means your body, from the shoulder to the leg, remains elevated, with the neck and head lying on the ground. The height of the prop should be chosen to the practitioner’s comfort level. At the same time, this pose carries a significant risk of injury. Hence, you should instead visit a certified Yoga center in Rishikesh multiple times, rather than doing it yourself.
Reclining Bound Angle Pose (Supta Baddha Konasana)
This looks like an easy restorative Yoga pose, but it is very advantageous for the nerves. Sleep in savasana pose, as it is traditionally practiced by lying on your back with your legs extended and arms at your sides. Place the pillow just under the knee. Fold the foot just like you do a traditional Indian “Namaskar”. The hand position should be relaxed, just like you do in savasana.
Well, the position of the pillow is the key as it depends on the success of the Yoga. Hence, most people prefer to join a professional Yoga center in Rishikesh for this purpose. Not just the prop position, the breathing technique also matters equally. This is especially crucial for a beginner practitioner.
Legs-up-the-Wall Pose (Viparita Karani)
This Yoga pose also starts with lying on the back. Now breathe out and lift your legs so that your feet thrust against the wall. The prop is kept under the hip. You should exhale while lowering the body into a back position. You can elevate your hip and slip the prop a bit under your hip portion. The hands should be extended in a relaxed way. One can also use another prop under the neck for better support.
However, one needs to be careful while sliding the prop under the hip portion, as it involves the possibility of injury. Therefore, it is a better idea to join a professional Yoga center in Rishikesh to execute it flawlessly. You should not take any risks if you don’t feel confident while practicing.
Corpse Pose (Savasana)
Many people have been found to take this lightly, which can lead to suffering later. It may seem simple, but care must be taken with the positioning of the prop and the breathing technique. Hence, the safest option is to try under the guidance of someone.
Well, the asana starts as you sit on the floor with your legs at an angle. Place a prop, such as a pillow, under the knees at the angle formed by the legs. Now, gradually bend your body towards the ground, so that the back and head are placed on the ground. You should be able to do this comfortably to avoid any injury.
Benefits of restorative Yoga:
- Talking about restoration Yoga benefits, improved flexibility is obvious to come to the top.
- This Yoga is best for releasing extreme stress.
- Restoration Yoga is proven to be effective against nervous disorders.
- It also helps you maintain a good weight.
All it demands is that the practitioner should join an authorized Yoga teacher training school in Rishikesh to execute the steps flawlessly.