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Restorative yoga is a type of yoga designed to relax and heal the body through gentle poses. Unlike Ashtanga or Vinyasa, which focuses on building strength, restorative yoga focuses on lengthening muscles and opening up your body. It's also great for anyone feeling tired, stressed out, or looking for a break from routine.
If you've been thinking about trying restorative yoga for yourself but aren't sure where to start, the following are five poses that will help you unwind and rejuvenate:
Five Easy Restorative Yoga Poses To Try
1) Reclined Bound Angle Pose (Supta Baddha Konasana)
This pose is excellent for stretching your hips, hamstrings, and lower back. It also helps to stretch the chest and shoulders if you lean back enough to reach your arms overhead.
The Reclined Bound Angle Pose (Supta Baddha Konasana) is a gentle inversion that can be done independently or as part of a sequence before Savasana (Corpse Pose).
To get into this pose:
- Lie on your back with your legs and arms at your sides.
- Bring the soles of your feet together so that the outer edges touch, then let the legs fall open.
- Your feet can be close to or far from your body -- whatever feels best for you.
- To come out of the pose, take the palms of the hands on the outer thighs to gently fold the legs together and bring the soles of the feet flat down on the mat.
- Then, hug your knees into your chest and gently rock from side to side to release the low back.
2) Supported Forward Fold (Paschimottanasana)
The Supported Forward Fold (Paschimottanasana) is a great way to stretch your hamstrings and lower back. It can also help you learn how to relax into a pose, an important restorative yoga skill.
To do the Supported Forward Fold:
- Sit on the floor with your legs extended, feet together, and knees apart.
- Place a block or blanket under each heel so that when they are resting on the blocks, there is enough space between them for someone else's hand (or two).
- This will give support for your back as well as provide some extra lift from gravity. If using a blanket instead of blocks works better for you--for example, if there aren't any available--then do so!
- Lower yourself slowly onto those props until most of your weight rests upon them; keep going until there's no more give left in your hamstrings or lower back muscles.
3) Seated Twist (Bharadvajasana)
If you're a beginner at restorative yoga, this is a great pose. If you are more experienced, or if the full version of this pose hurts your knees (as mine), try sitting on a block instead of in the traditional cross-legged style. The seated twist stretches and relaxes the spine while helping digestion by massaging the abdominal organs.
The full version:
- Sit up straight with legs extended in front of you and feet close together.
- Turn left foot out at about 90 degrees so that sole faces right knee; place right hand on top left thigh for support as needed.
- Bend left elbow behind back so that palm faces up toward the ceiling.
- Gently twist the torso from side-to-side several times before returning upright position.
4) Half Lord Of The Fishes Pose (Ardha Matsyendrasana)
This pose is a gentle twist that opens up your lower back and stretches your hamstrings. The half lord of the fishes pose can also be done on both sides, making it a great way to work through any tension in your body while giving yourself some refreshing time.
To get into this pose:
- Start by sitting on the floor with legs extended forward in front of you, hands resting on either side of hips or folded together in front of chest with palms facing down towards the floor.
- Inhale deeply as you raise one leg straight into the air until about 45 degrees between foot and ground; hold for five breaths before switching sides.
5) Corpse Pose (Savasana)
This is a great restorative yoga pose after your more active asanas. It's important to know that you should never feel pain when doing this pose, so if you do, stop immediately and don't move into the next step unless your body feels ready for it.
- Lie down with arms at the sides and palms facing up.
- Let all your muscles relax completely--even those in the face and jaw area!
- Close your eyes if they feel heavy, or open them slightly toward the ceiling if they don't want to shut all the way (but don't strain).
- Stay here for 5 minutes or longer if possible--it's extremely beneficial for relaxation and stress relief!
- When finished with Savasana (corpse pose), roll over onto one side before standing up again or taking a break from restorative yoga altogether.
These were five poses that help you stay grounded, relax, and restore your energy after a long day. You don't need to be a yogi or even practice yoga to benefit from these poses - they are great for everyone.
