What is Restorative Yoga
I am a visual person, so when I think of things I like to "see" them, not just hear a bunch of technical terms that connects no where in my brain. Restorative yoga is like Jell-O to me. In order to make Jell-O you have to set it in a mold and then give it time to take shape. So, for our visualization, you are the Jell-O, the posture supported by props is the mold, and the longer amounts of time in that posture allows your body (the muscles and nervous system) to let go and settle into that shape.
When we give our bodies support and time to really let go in Restorative yoga it goes beyond just the superficial level and goes deep into your being. Yes, notice I didn't just say body there, but your being. You are more than just muscles! I know it is a shock to think outside the box here. You have joints, fascia, nerves, and electrical impulses that stimulate the brain. Yoga postures when held in a relaxed and supported manner create a release that goes deep into the central nervous system and once that releases then everything else softens too. I mean, Jell-O isn't ready until the center has settled too, right? If the center is gooey then it doesn't taste good and your restorative posture doesn't feel good either if your nervous system (mind and emotions) hasn't settled.
How to Create a Restorative Space
When we think of relaxation we often times feel a sense of peace and calm. That is what you want to create in your space. You don't need a whole room dedicated just to yoga to accomplish this, if you do, great, but it is more your intention that is important here. For example, I use my living room. Always have for my yoga practice! I know some would say that is the busiest place in the house, but for me it is the place that has most of my cultivated happy memories, so it feels comfortable. Now, because my living room does have more distractions I have to "set-up" my yoga space.
Creating your space can be done easily and quickly. Dim the lights, close the curtains, put on some night lights or candles, turn off all devices that create noise (yes, that phone too), and put out props in a way that they are easy to get. Oh, if you have animals that tend to need your attention then place them in an area away from you. I have a small wiener dog that loves to lick my face while I practice yoga, so I put her in her crate with a bone and shut the door to that room so she can't hear or see me. The cat, Lola, typically loves Restorative yoga and just curls up next to me. Some may find that distracting, but for me it is comforting. Remember this is your practice, so find the things that help you relax.
Restorative Tips
- Find a time that works for your schedule, or make time once a week in the evening.
- Most students found that they like doing Restorative yoga later in the week, say Thursday, and in the evening to help them feel refreshed for their weekend fun.
- Use music that helps you relax. I have no music for the videos with the idea of helping you create what you enjoy. I prefer no music for this practice, because I can really let all my senses go. But the quiet does bring you more in focus to the mind's chatter, so maybe white noise (fan, running water, etc) would help.
- If you find yourself getting fidgety or your mind overwhelming you then focus on your breath, much like we learned in meditation.
- If you live with others make sure they understand that you need to be left alone in quiet. Or have them join you!
- You will want to keep the temperature a nice comfortable range. I like 74-75 degrees and if I feel cold then I throw a blanket over me. It is nice to practice this in loose pants and long sleeve shirt to help keep warm. If you get cold your body is no longer relaxing, but trying to stay warm instead.
The Postures
I have placed each posture into it's own video so that you can work each one at your pace, or as you get to know the postures you can change the order in which you do them. I have also found that having them in individual videos allows you to do one or two each day, as a mini-vacation, rather than all at once. This may work better for your schedule than once a week, and that is wonderful! I love to do at least one restorative posture each night before bed to help my body relax.
Each posture is held for five minutes in the videos. This is a great place to start if you are new to Restorative yoga. As you get use to the postures and you notice your body wants to hold longer - go for it. You can hold Restorative poses any where from 10-20 minutes, but listen to the body, it knows when it's ready to move on.
Props
- 4 Blankets
- 1 strap
- 2-4 blocks
- eye pillow
How to Set Up the Blanket
Reclining Butterfly
I am starting you with this posture because of its support to the spine. This support creates a stimulation to the nervous system to relax. Most of us when we settle in for the first pose are still wound-up from the day and this helps to really let it go. This posture is also nice in that it stretches the front of the chest giving your lungs the expansion they need from all the sitting we do. The legs open and supported allows the hip joints to release, and as we learned in previous posts, that helps soften the low back.
Wide Legged Fold
This posture helps to softly stretch the hamstrings, while creating a since of surrender with the torso folded forward. This one may need more props than you wish to use. Get over it! Props are here to help your body release, so use them. Also, what I show may not work for you and that is where creativity comes into play. Find a way to get comfortable in your body!
The Snuggle Twist
This pose is a nice soft stretch to the side of the body down into the hip. It also creates a soft massage to the internal organs with your natural breath. If your neck feels okay, then this pose can also create a soft stretch to the neck.
Supported Legs Up
For our inversion I have chosen an alternate to Legs Up the Wall. I will show that at a later time. For today, I wanted to continue with the theme of releasing the low back and this variation is the best I have found.
Next Post
I have gotten a few requests regarding wrists and carpal tunnel. This is a major issue in our society due to the wonders of technology, so we will cover some good stretches, strengtheners and range of motion.
Have Ideas
Please contact me with any requests for areas you wish to explore: email me
