![]() Staying in postures for a sustained amount of time is what gives you all those yummy benefits of restorative yoga. How Long to Hold Restorative Yoga Postures Let this time be a rest for your mind as well as your body. When you notice your mind drifting to worries, plans, memories, etc., bring it back to the present moment. ![]() Notice sensations in your body, including the movement of your breath. Try to hold mindful awareness of the present moment. To get the most from your practice, pay attention to what’s happening in your mind too. Wherever you feel you can use the support, put a blanket there. They can also be placed under your legs, knees, neck, etc. The blankets can be rolled or folded and placed on top of the bolster to add height. However, you might want to have a couple of extra blankets in case you need them for extra support. (No affiliation, just where I got mine at a decent price). You can purchase a bolster like mine here. It’s important to listen to your body and give yourself the support you need.Īt a minimum, for this practice, you’ll need a bolster and two blankets. For each person, depending upon their flexibility and physical limitations, how many props are necessary to accomplish this will vary. The goal is to support yourself enough that you’re not having to use your muscles to hold any position. The various props used in restorative yoga are intended to support the weight of your body parts while you rest in postures. Make it special! How to Support Yourself in Postures Play some soothing music to help your mind quiet and settle into the moment. Maybe even turn them off and light some candles. To encourage an inward awareness, dim the lights. Make sure you have access to a wall where you can lie down and extend your legs up the wall. Just find a quiet place in your home where you can lay-out your mat and props. You don’t need a lot of space to do this restorative practice. It really is as close as you can get to giving yourself a full-body massage. It encourages us to take care of ourselves in a patient, loving way. Unlike our fast-paced world, restorative yoga invites us to slow down. Leave you feeling deeply relaxed & rejuvenated.Help identify where emotions may be stored in your body.Restorative yoga offers many benefits for your whole self: mind, body & spirit. And you get a deeper stretch than you ordinarily would in a more active practice, where poses are held for much shorter amounts of time. When you sit for some time in a posture, letting your muscles gradually settle into the stretch, your muscles release any tension they might be chronically holding. It uses props like bolsters and blankets to accomplish this, so you don’t have to use your muscles. Restorative yoga is all about supporting yourself in postures, so you can relax more deeply into them. It’s just doing something different for you. But that doesn’t mean it’s not doing anything for you. By passive, I mean there’s little movement, no strengthening element, no complicated twists or balances. It’s a passive practice, unlike the popular forms of Hatha, Vinyasa, Ashtanga, etc. Restorative yoga is different from what people see most frequently in yoga classes and photographs. But before we get into the sequence, you’ll need to know some basics about restorative yoga to make sure you get all the benefits it has to offer. Including pictures to illustrate each posture. In this article, I’ll be taking you through an easy restorative yoga practice you can do anytime you want right in the comfort and convenience of your own home. It alleviates aches & pains, as well as cramps, and can shift your mood to a more positive, blissful perspective. It can also prepare your mind and body for a restful night’s sleep, especially if you do it right before bedtime. You can literally feel any tension that may have built up throughout your day melting away from you. It’s the perfect way to unwind after a stressful day. This restorative yoga series soothes your mind and spirit too. But, like a massage, it’s good for more than just your body. Personally, I like to call it yummy, because it makes my whole body feel incredibly relaxed, restored, and just all-around good. Every time I teach this series of restorative yoga postures, I get the same response: It feels like I just had a massage.
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