It’s normal to feel overwhelmed or stressed when life gets hectic. Even when nothing is going on, the mind can still be consumed with rapid thoughts that can feel very exhausting. Rather then letting things spiral out of control, it helps to find balance by slowing down. Getting into a reclined position with gentle stretches calms the mind and invigorates the body. Ready for a refresh? Grab your yoga bolster and try these 7 restorative yoga poses to relax your mind and body.
If you don’t have a yoga bolster, a rolled-up thick blanket will work just fine. Also, you may stack several blankets to your desired thickness instead of a bolster. These 7 restorative yoga poses work best if held mindfully with conscious breathing for at least three minutes. Set a timer to keep track of time or else you may snooze off!
1. Supported waterfall
Begin lying on your back and place the bolster or blanket underneath your sacrum (bottom of your spine) and lift both legs up the wall. This gives your legs the break it needs as it also helps relieve tension across the low back. Position your arms wherever it feels good, either on the side or overhead. Breathe mindfully and close your eyes. Allow your heart rate to slow down. Stay in this position for 3 to 5 minutes or more.
2. Supported twist
Position the bolster along the middle of your mat. Bring your left hip next to the bolster with knees bent. Lower yourself down, with one cheek on the bolster and arms relaxed on the side. Hug the knees in for a side stretch. The knees can be parallel or not, find a stretch that feels good for you.
For more support, place blankets or blocks under the forearms and between the knees. Similarly, use blocks underneath the bolster for an incline for even more comfort and support. This gentle twist helps relieve tension along the sides and midsection of the torso. Hold for 3 to 5 minutes or more. Repeat on the other side.
3. Supported child’s pose
Start from a kneeling position and place the bolster in front of you. Widen the space between your knees to make space for the bolster. Lower down your torso to the bolster for a supported child’s pose. Stay for 3 to 5 minutes.
4. Supported reclined butterfly
Lie down on the bolster and bring soles of feet together. Gently allow your pelvic area to sink down and allow the knees lower towards the floor. Do not strain the knees to lower down. Instead, use support like blocks or pillows under the knees as needed. Stay for 3 to 5 minutes.
5. Supported hero
Get into hero pose by sitting on your heels. If this is too much pressure, you may sit in-between the heels. With the bolster or blankets directly behind you, bend your elbows and slowly lean and lower back onto the bolster. Place hands on your side. Do not get into this pose if you start feeling any pain or strain on your knees or lower back. Stay for at least 3 minutes.
6. Supported fish
Place the bolster behind your back as you sit down with legs extended in front. Gently lower down your upper body on the bolster using your arms for support as you lower down. This is a very relaxing pose as the bolster feels very supportive for the entire torso, neck and head. Stay for at least 3 minutes.
7. Supported savasana
Lay down on your back and slide the bolster or blankets under your knees or lower legs, whichever feels most relaxing to you. Then, place hands either on your sides or overhead. Stay for at least 3 minutes.
As you take your final pose, notice how you feel. Be aware of the subtle changes within such as slowness of breath, relief of muscle tension and a quieter mind. Doing just a few of these yoga poses can really help reduce stress and enhance your overall physical and mental health.
Benefits of restorative yoga
According to Ekhart Yoga, other benefits of restorative yoga include: balancing the nervous system, enhancing flexibility, boosting the immune system and developing more compassion for self and others. Taking time to slow down is such a worthwhile and healing activity so make it a habit to add these 7 restorative yoga poses in your practice.