Try to get your buttocks as close to the wall as is comfortable for you. Check the distance between your buttocks and the wall.Sit with your right side against the wall, then lie back as you swing your legs up against the wall.You can also use a folded blanket or cushion to support your neck if you like. Place a folded blanket in the middle of the mat. Place the narrow end of your yoga mat against the wall.The legs-up-the-wall pose helps relieve tired legs and feet, gently stretches your hamstrings and back of the neck, and may help ease mild backache. Focus on deep breathing and releasing the tension in your muscles. Stay in this pose for 10 minutes or more.You will feel your entire body sink into the blankets and floor. Close your eyes and take deep breaths while releasing tension in your body.Rest your arms at your sides, or extend them above your head, palms facing upward.You can keep your legs folded, or extend them in front of you.

Lie back and rest your shoulder blades on the blanket closest to you.Start in a seated position with the blankets at your back.Place a bolster or two folded blankets on the center of your mat, parallel to each other with a small gap between them.To make this pose more comfortable, you can use a bolster or two folded blankets or towels under your shoulders and head. The Fish Pose can help elongate your spine, release tension in your neck and shoulders, and open up your chest. This restorative pose is an excellent choice if you spend a lot of time sitting during the day. The American College of Obstetricians and Gynecologists ranks prenatal yoga as one of the safest ways to exercise during pregnancy. Restorative yoga is easy to modify and safe to practice during pregnancy. A 2018 review of studies found that people with cancer who practiced yoga reported an improvement in their psychological and physical symptoms, as well as improved quality of life. People with a chronic illness may benefit from a regular practice of yoga. Works as part of an overall treatment plan for chronic health conditions.Restorative yoga is generally safe and often recommended for people with acute or chronic injuries. In addition to lower levels of stress, researchers have also found that doing yoga regularly may result in less fatigue, more vigor, and improved well-being. Studies have shown that adding yoga to your daily routine may help boost the quality of your sleep. Research has shown that yoga may help reduce pain associated with headache or back pain, as well as osteoarthritis. Yoga promotes relaxation and deep breathing, which, according to research, may reduce depressive symptoms. Restorative yoga helps shift the balance from your fight-or-flight response (sympathetic nervous system) to your relaxation response, or the parasympathetic nervous system. Yoga is linked to reduced stress and anxiety, and lower levels of cortisol, the stress hormone. It also allows you to feel comfortable and supported, regardless of your experience with yoga.Īnd, since you’re encouraged to relax fully in the pose while focusing on your breath, restorative yoga allows you to release tension in your muscles for longer periods without discomfort. The props help you hold passive poses for longer without exerting or tiring out your muscles. This response can help slow breathing, reduce blood pressure, and produce a feeling of calm and increased well-being.Ī key feature in restorative yoga is the use of props such as blocks, bolsters, or blankets. This is the “rest and digest” part of your nervous system that helps keep basic functions working as they should.Īs the name suggests, this style of yoga “restores” the body to its parasympathetic nervous system function, which, in turn, helps the body rest, heal, and restore balance.īy allowing time for longer asanas (postures or poses) and deeper breathing, restorative yoga helps elicit the relaxation response. This yoga style is known for its ability to activate the parasympathetic nervous system. At its core, restorative yoga is a practice of passive healing. Gentle, supportive, and therapeutic are just a few words that describe restorative yoga.

Restorative yoga sequence