Over the years of my practice, I have grown an intense love for restorative yoga. This type of flow has helped me in numerous situations to deeply relax my body, calm my busy mind, and help release muscular tension. Restorative yoga is a variation of yoga practice where certain poses that typically aren’t stressing the muscles are held for an extended period of time and has the power to help heal the body and mind.
Today I’m sharing some of my favorite restorative poses that you can do on your own time. Find a quiet, comfortable space, and let’s dive in!
The first pose (above) is Seated Staff Pose or Dandasana (Sanskrit name). Sit up straight, cross your legs in front of you at the skins, and place hands gently on top of the thighs and rested together in your lap.
The second pose is Extended Butterfly which provides a great stretch for the inner thighs and groin, relief from menstrual discomfort, and helps maintain healthy bowel movements. From our Seated Staff pose, bring the soles of your feet together, place hands to the outside of the ankles or feet, and with a long spine, fold over your legs.
The third pose is Savasana or Corpse pose which helps relax the body, reduce headaches, fatigue, and insomnia as well as potentially help lower blood pressure. Lie down on your back and extend your legs long allowing your ankles to splay out to the side. Arms can rest alongside your body, extend onto the floor over your head, or rest one hand on your heart and one hand on your belly.
Child’s Pose is our fourth pose and probably my all-time favorite yoga pose. This one flexes the body’s internal organs while lengthening and stretching the spine. It relieves the neck and lower back and gently stretches out the hips, thighs, and ankles. Bring your big toes to touch, knees can be together or knocked out wide, extend your arms long, and lower your chest and forehead to the floor.
The fifth pose is Puppy Pose (Uttana Shishosana) which is a relaxing backbend and heart melter that some like to refer to as a cross between downward dog and child’s pose. From your child’s pose, bring your knees in under your hips and extend your hips up to the sky.
Our last pose is Bow Tie Pose which is a nice, gently release for the back of the shoulders and the neck. Extend out onto your stomach and begin by placing one forearm parallel on the group in front of the other. Then start to walk the hands away from each other, crisscrossing at the elbows. Once you begin to feel the stretch in the back, release your head to hang heavy towards the floor or your forehead resting on a block.
All of these poses can be held with your eyes closed and between 1-10 minutes for time depending on your comfort level. I hope these poses bring your relaxation and stay tuned for more of my favorite yoga poses!