Restorative yoga is an intentional practice of postures and poses which emphasizes physical, psychological, and spiritual healing. Restorative yoga utilizes passive stretching, supported poses that are held for a prolonged period of time ranging from 1-3 minutes to as long as 15 minutes.
This type of yoga is designed to allow the practitioner to achieve relaxation and deep release within the body by letting go of effort and muscular resistance. During the practice, practitioners are asked to use props such as bolsters (a round cushion or bolster), blankets, straps, blocks or chairs in order to find the perfect spot where full relaxation can be achieved with minimal effort.
Benefits: Physiological & Psychological
There are several benefits associated with restorative yoga. Physiologically speaking, restorative yoga helps soften contracted muscles and relieves tension from the body by calming all systems in our bodies (nervous system, hormonal system and reproductive system). Furthermore, being a form of physical activity restorative yoga helps bring more oxygen into our bodies making us feel lighter and energized while at the same time improves circulation in our organs bringing life back into tired tissues.
Psychologically speaking, this type of practice enables us to disconnect with stressful activities or situations so we can reconnect with our inner peaceful self. According to some studies restorative yoga has been found beneficial for reducing symptoms of anxiety and depression since it allows us to tune into what is happening in our bodies rather than thinking about other concerns that distract us from focusing on our inner peace.
Social Connections: Improving Bonds With Self & Others
Restorative yoga also offers social benefits in terms of improving our relationships with ourselves as well as those around us. Benefits come not only from healing ourselves but also connecting with other people during a guided session which is known for bringing peace into environments where participants interact with one another and share their stories without any judgement necessary.
Through this practice we gain strength from others when sharing common struggles faced during different parts of life lessons we learn along the way thus creating deeper connection bonds within a safe environment shared among participants driven towards healing collectively not just individually through acceptance.
Different Styles and Practices of Restorative Yoga
Supported Yoga:
In this type of yoga, props can be used to comfortably support the body in poses. Bolsters, blankets, and blocks are often used to create an intense feeling of relaxation. Props may be used alone or together with other poses, allowing the yogi to find just the right level of support. Many instructors will also incorporate aromatherapy and massage into this type of yoga practice.
Yin Yoga:
Yin yoga is a slightly more active form of restorative yoga that emphasizes long holds and gentle stretches. Working deeply into connective tissue and engaging specific areas on muscular release is the focus with yin. Poses are held for several minutes, working on stretching ligaments and fascia around joints. This helps reduce tension deep within muscles, so you can move without discomfort or tightness during regular vinyasa flows.
Gentle Flow:
This type of restorative yoga blends both the yang and yin aspects by incorporating a flow between poses. Gentle flow gives your body a chance to “undo” any uncomfortable postures that have been accumulated throughout the day while creating balance in your practice. Movements in gentle flow generally easier than regular vinyasa classes as breath comes before any pose transition is completed, which helps calm down the mind while learning proper alignment in each pose to achieve its full benefit.
Creative Class Ideas for Restorative Yoga
Restorative yoga is a great form of relaxation, both mentally and physically. The idea behind this type of yoga is to help reduce stress and anxiety, promote deep relaxation and encourage openness in the body.
This aim can be achieved through various types of poses, commonly gentle stretches or activities with props like bolsters to help support the practitioner. Restorative yoga can also be adapted for those who are not so familiar with the practice, as it remains mindful but doesn’t require the same level of familiarity with postures that regular hatha classes do.
A great way to bring restorative yoga into classes is by taking simple postures and making them restorative with supports such as cushions, blankets, a wall or even a bolster for an optimal supported experience. It’s also a nice touch when teachers offer hands-on adjustments to give students an extra bit of support so they can experience fully restful positions within their own personal range.
Personally I love when teachers often add in longer holds of the poses while playing soothing music softly in the background which helps create further relaxation and meditation elements.
Another creative idea could be introducing chair yoga; teaching people how to tap into the benefits of restorative poses from their chair such as forward folds, twists or reclined supine variations like hanging legs over a chair seat. Chairs offer extra stability especially for less experienced practitioners or for those dealing with mobility issues.
To further incorporate props into these kinds of classes alternate blankets could be placed underneath students’ chairs using something like bricks to raise their hips allowing maximal comfort in any position being practiced – there is often no need to lay down fully on the floor if they don’t feel comfortable doing that just yet.
For example, simply draping your body over the backrest while your arms relax down onto its seat can bring instant relief when done mindfully and breathes purposefully alongside gravity’s pull letting go even more deeply into yourself.
All round Restorative classes may seem low intensity activity wise but it often has immediate impact mood wise after its completion due to its meditative qualities; providing space for self-reflection amongst other things which are essential for overall balance within our daily lives – it’s a key part of holistic health upkeeping.
Types of Props Used in Restorative Yoga
Restorative yoga is a form of yoga that focuses on relaxation and promoting a sense of well-being and inner calm. This type of yoga incorporates various props to provide additional support for poses which allow for a deeper level of relaxation. Asanas (poses) are practiced for longer periods of time with limited muscular effort, typically spending 5 minutes or more in each pose.
Many restorative poses rely on using the weight of the body as resistance rather than active contraction and release. Common props used in Restorative Yoga include blankets, bolsters, straps, blocks and eye pillows.
Blankets are one of the most common props used in Restorative Yoga because they provide pillowy softness and support. Blankets can be stacked together to provide additional height while padding sensitive areas such as the joints; they also helps keep your body covered and warm throughout a practice. Folding a blanket into thirds helps it to stay propped in place easier.
Bolsters are often used to help elevate legs during poses where the back is being supported by the ground or bolster itself. They come in many shapes and sizes depending on how much cushion you need for comfort; triangular bolsters are good for supporting large parts of the body such as hips, chest and head whereas long cylinder bolsters work better when supporting legs or spine lengthwise.
Straps offer two different ways to aid poses: looping them around limbs or placing them across an area that needs support from an external source, like across your back from elbow to elbow during Supported Camel Pose (Ustroasana). Straps come usually 6’or 8’long so make sure you have the right size before starting your practice – if need be some extra belts can do if placed together underneath shirt material so you don’t get too hot while practicing.
Blocks come in handy when adding extra height or stability to certain poses like Half Shoulder Stand (Ardha Salamba Sarvangasana).
They can range from low rectangles up to higher level cobbler blocks which make it easy enough reach certain parts of your body without having to deal with excessive strain on any muscles groups. Lastly Eye Pillows are used during Relaxation Poses such as Savasana (Corpse Pose) by placing them over eyes creating darkness whether from room lighting or outdoor lights – helping deepen relaxation even further..
Types of Postures Used in Restorative Yoga
Restorative yoga is a gentle, therapeutic style of yoga perfect for those looking to reduce stress and relax the body. This type of yoga is slower-paced than traditional styles, focusing on steady holding of postures to promote a sense of balance and stillness. Postures used in restorative yoga vary depending on the instructor, but they typically combine some of the most basic poses with passive work.
The first type of posture used in restorative yoga is relaxing seated and lying postures, such as forward folds, twists and reclines. These postures allow practitioners to create a quiet moments by consciously guiding their breathing and concentration through simple movements without over engaging multiple muscle groups. Slow inhalations and exhalations help calm the nervous system so that practitioners can relax into the pose with less effort.
Supported postures are also common in restorative yoga practices. The use of props such as bolsters, blankets and blocks gives students permission to stay in poses for longer allowing for more profound relaxation benefits.
With the support from a bolster or blanket under one’s knees during Savasana (corpse pose), sensitive parts start finding more space allowing any tension held around these areas to soften away. Poses can range from full body poses like Child’s Pose where one holds their forehead resting onto an appropriate size bolster; to much simpler ones like legs up wall where your entire support comes from specifically designed props like eye pillows and scented lavender bags.
Lastly Restorative Yoga incorporates breathwork to accompany its postures practices, which helps deepen relaxation even further by releasing pent up stress stored in various parts of our respiratory system while we sit or lie down in prolonged passively held stretches.
By practicing deep breathing techniques such as pranayama (controlled breath) practitioners are able to dissolve away any built up tension both physical or mental causing one’s mind and body connection to reach full rest mode quicker than usual practices would normally do it alone.
All together this calming practice helps students de-stress completely leaving them feeling relaxed yet renewed at each end just like if you had taken yourself for a massage session.
Creating a Sacred Space for Restorative Yoga
The practice of Restorative Yoga can be an incredibly powerful and transformative experience. By providing a safe and comforting space to surrender and deeply relax, one can deepen the connection with their body, mind, and spirit. To create a true sanctuary for restorative yoga, there are several key elements that must be accounted for to ensure that the environment is conducive to relaxation.
Firstly, the physical location plays an important role in helping oneself feel comfortable enough to truly let go of any tension or stress one may have been carrying prior to arriving at the session. A studio or room with plenty of natural light will often bring a sense of peace and serenity that provides an ideal backdrop for resting deeply within oneself.
The temperature should also be considered carefully as not to interfere with concentration; aim for cool and comfortably warm so as not to allow outside elements affect concentration.
Creating a peaceful atmosphere through sensory experience can also greatly enhance the restorative practice. Aromatherapy oils such as lavender are excellent resources for releasing tension, while peaceful background music helps integrate body and mind into harmony with each other by synchronizing movement with soundwaves. Calming images keep the mind centered around feelings of belonging and balance instead of difficulty processing external stimuli that could otherwise overload the senses during deep relaxation.
While physical components such as bolsters, blocks, pillows and blankets aid in achieving optimal postures while feeling completely supported in doing so. Without adequate opportunity to surrender into a posture, one’s body will remain tense despite any attempts at relaxation which defeats its purpose entirely. In addition, having all necessary items close by allows for continuous massage throughout the entire session making it possible for one’s reality to dissolve into nothingness.
By taking time and extra care in creating a sacred environment specifically tailored towards restorative yoga practioners, it supports each person’s unique process towards supreme relaxation which ultimately fosters self healing on all levels – mental, emotional, spiritual and physical.
Health Benefits of Practicing Restorative Yoga
Restorative yoga is a beneficial form of yoga to practice. It is known to bring a sense of relaxation and peacefulness to those who partake in it. Restorative yoga relieves physical, emotional, and mental tension which can translate to an improved quality of life.
Psychologically speaking, restorative yoga offers the opportunity to retreat from everyday life which in turn reduces stress and anxiety levels. When one feels overwhelmed or under pressure they can always escape through restorative movements.
Individuals have the chance to reset their mind and body while also strengthening their inner energy as this type of yoga helps restore emotions, allowing them to heal on an emotional level too. It also improves circulation as well as helping reduce hypertension (high blood pressure) which can be beneficial for those suffering from heart disease or hypertension-related problems.
Restorative Yoga has physical benefits beyond just reducing stress levels. The slow and smooth transitions between postures not only work the flexibility but core strength too – stability in the torso is key for any type of fitness activity so this form of exercise can help improve your coordination, balance, as well as increased range of motion.
The postures promote quiet reflection which allows all major muscle groups from head to foot get relaxation that’s necessary for fuller recovery from workouts and daily activities alike.
As these postures help bring the body into relaxed state the body unleashes natural hormones like oxytocin, dopamine and endorphins – they further stimulate the production of collagen which eventually contributes towards cell growth promoting youthful looking skin. Practicing restorative yoga often will lead toward better health overall.
The benefits of practicing Restorative Yoga are immense; it’s a great way to relax as well as tone muscles without putting strain on joints or tendons, whether it’s increasing flexibility or reducing stress, situations where this form of exercise really shines.
Not only will you improve your physical health with time but you’ll also learn how build a safe space within yourself and how to activate relaxation response – all necessary steps towards creating a healthy relationship with oneself.
Guidelines for Finding a Qualified Instructor for Restorative Yoga
Restorative Yoga is a type of yoga practice that involves sustained poses, props, and bolsters, as well as strategic breathing techniques. As a type of mindfulness meditation, Restorative Yoga relaxes the nervous system, plunges the body into deep relaxation, and reduces stress. Finding an instructor for this specific kind of yoga can be overwhelming. Here are a few guidelines to help you find one that meets your needs:
1. Consider their qualifications and credentials – The best way to start looking for an instructor is by researching their qualifications in Restorative Yoga practices. You want someone who has received extensive training from accredited institutions and who is passionate about teaching this particular kind of yoga. Check also if they are registered with respected organizations like the International Association of Yoga Therapists or National Yoga Alliance.
2. Read reviews – Take time to read online reviews to get feedback from past students about instructors’ capabilities and qualifications in teaching Restorative Yoga classes. Reviews will also give you insights into people’s previous experience with an instructor and what makes them different from other teachers in the field.
3. Attend classes – If possible, it may be beneficial to take a class with the instructor before committing to attending more classes or investing in private one-on-one sessions to make sure that you’re comfortable working with them. Pay attention to how methodically they lead through each pose as well as how attentive they are when addressing questions or concerns posed by their students throughout class.
4. Ask questions – It’s vital for potential students to ask questions about the teacher’s knowledge base and level of experience so that you can make sure you’re investing your time with someone who knows what they’re doing – not only from a technical standpoint but on an emotional one too.
Use this opportunity as well to inquire about prices for both group classes or private sessions so that you can plan accordingly given your budget limitations if any.
By taking into account these four simple steps it can help set you up for success when it comes to selecting the perfect Restorative Yoga instructor – someone who can provide quality guidance while encouraging mindful exploration within your practice.
