Hello Everyone, 

Welcome back to The Be Well Blog. I’m so glad you are here! 

Today we are taking a look at restorative yoga, and in particular, four poses that will change your life for the better. These poses are easy to master; they don’t require any specialist props and they will reward you time and time again with amazing benefits to body, mind and spirit. It’s a busy time of year, as the festive season is almost upon us! So there is no better time to allow restorative yoga to calm the mind, ease stress and tension in the body and bring a sense of balance to your entire being. Let’s get started! 

Restorative yoga is a quiet, nurturing practice. It can be done after a sequence of active yoga poses, or can be the full focus of a practice. Judith Hanson Lasater, yoga teacher and author of the book Relax and Renew, refers to restorative yoga as “active relaxation.” I love this term, as it captures the essence of the practice so well. You can find her book here: https://www.amazon.ca/Relax-Renew-Restful-Stressful-Times/dp/1930485298/ref=sr_1_2?crid=222XFN8OJXZ1P&keywords=relax+and+renew+yoga&qid=1671400039&s=books&sprefix=Relax+and+renew%2Cstripbooks%2C305&sr=1-2 and her website here: https://www.judithhansonlasater.com/

Restorative yoga relieves the effects of stress, as the poses are fully supported by props such as blankets or bolsters, allowing the body and mind to completely let go and find total relaxation. In a world of non stop busyness, just a short practice of restorative yoga can create renewed energy and counter the overstimulation we often experience in our daily, high speed lives. A restorative yoga practice includes calming inverted poses, poses that are designed to promote a healthy spine, and poses which stimulate and soothe the internal organs of the body. It is a practice that incorporates body, breath and mind, and if you are willing to slow down a little and challenge yourself to try these four poses regularly, I can guarantee you will change your life for the better. 

To get started you will need a few blankets or large towels, which can be folded to create support for various parts of the body. A bolster, large cushion, pillow or two large blankets rolled to make the shape of a bolster, and an eye pillow or small folded towel to place over the eyes. A weighted item such as a wheat bag, yoga sandbag or even a heavy book is useful for adding an extra element of grounding to the practice. The feeling of weight on the body is extremely calming and moves us into our parasympathetic nervous system quickly, which in turn promotes deep relaxation. 

So now you have some of the items mentioned, let’s move on to the four poses that I would recommend to start your restorative yoga journey. There are obviously many more restorative poses, but these four are easy to learn, have amazing benefits and can be used in a sequence, or practiced as a single pose, if you have limited time available but would like to nourish yourself and feel restored quickly. 

Adho Mukha Virasana - Forward Facing Hero Pose. 

This is such a versatile pose and has such wonderful benefits for relaxation, when it is supported by a bolster. It’s a go to pose for me for many reasons, which I will explain in a moment. Firstly, let’s get into the pose and experience the magic! 

• Kneel on your mat or a blanket and place a bolster length ways in front of you. Have a folded blanket placed at the top of your bolster to support your head. 

• Move your knees to hips width apart, while your big toes remain touching. Sit back onto your heels and bring the bolster in a little, so it sits between your thighs. 

• Lift your chest, roll your shoulders back and down slightly and lengthen your spine. Inhale and on an exhalation, bend forwards from your hip creases. Lower the entire front body onto your bolster, and place your forehead onto the folded blanket and tuck your chin slightly. 

• Release the tailbone toward your heels to create length through the lower back and allow your arms to rest on either side of your bolster. 

• If you have some weight, such as a sand or wheat bag, you can place it onto your lower bag. This feels wonderfully grounding and can alleviate back pain and ease menstrual cramps. 

• Take some slow breaths as you allow your body to settle into this position. Move your shoulders away from your ears, and feel your back body widen a little as your front body is completely supported by the bolster and the earth. 

• Stay here for 3-5 minutes, or longer if you wish. 

• You may rest your head on one side for some time, and then on the other. 

• To come out of the pose, remove weight if you have it, open your eyes if they are closed, press your palms into the earth beneath you,  inhale and slowly raise your torso up. Sit back onto your heels and rest for a moment. 

Supported Adho Mukha Virasana is such a go to pose for me, as it relieves stress and tension in the body so wonderfully. It also gently lengthens the spine, relieving tension in the lower back and is excellent for quietening the mind. I find it to be so soothing, as any accumulated tension drains from the body into the supportive bolster and earth below. I can actually feel my body and mind clear and restore within minutes. This pose also relieves menstrual cramps, headaches, and releases tension throughout the upper back, shoulders and neck. 

To see a visual for this pose as I teach it, go to this video on my YouTube channel: https://youtu.be/znltsWo0U2s

Supta Baddha Konasana - Reclining Bound Angle Pose. 

This is one of my all time favourite poses. It is so nourishing and comforting, and is a pose I often do to replenish after a long day, or to feel nurtured if I am unwell. It is also a wonderfully supportive pose for women, as it is so helpful for menstruation and for easing symptoms of menopause. It’s an all round powerhouse to restore energy and support women in any stage of life. So, let’s experience it. 

• Lie a bolster lengthways on your mat. Fold a blanket into a square and place it at one end of the bolster; this is to support your head and neck. If you have two extra blankets or towels, roll them into a tight roll and place them beside the bolster at the opposite end to the pillow blanket. 

• Now sit at the end of the bolster and gently lie your torso back so that you are supported and your head and neck feel comfortable on the folded blanket. Adjust as necessary. Your chin should be slightly lower than your forehead. Then place the soles of your feet together and allow the knees to fall outwards. Bring the rolled blankets or towels in on either side to support your outer thighs. Allow your arms to fall to your sides in a comfortable position, palms facing upwards.

• Settle here and if you would like, you can cover your eyes with a small folded towel or eye pillow. 

• Gently roll your shoulders down a little and feel the openness of your chest. Allow your abdomen to release, and feel the width you have created in that area of your body.

• Breathe easily and completely let go. Allow your body to be fully supported by the props and the earth beneath you. Don’t hold back, release tension as you breathe and relax your face, jaw and throat. 

• Stay for at least 5 minutes or longer if you can. 

• To come out, remove your eye pillow, bring your knees together and gently roll to your right side. Slowly open your eyes, and after a few breathes here, push yourself up to a seated position. 

Supta Baddha Konasana can be practiced at any time of day, and is so nourishing during the days of menstruation. It softens the muscles of the abdomen and relieves uterine congestion. It allows menstrual blood to flow with ease and reduces painful cramps. It is also so helpful with many menopausal systems such as: fatigue, insomnia, heaviness in the abdomen, mood swings and irritability.

Watch here if you would like to see me teach this pose: https://youtu.be/znltsWo0U2s

Setu Banda Sarvangasana - Supported Bridge Pose. 

Another powerhouse pose for restoration, relaxation and rejuvenation. This pose is the ultimate practice for calming the mind and easing an overthinking brain. The gently inverted position is an antidote for overwhelm, as it soothes an overactive nervous system and restores a cool, introspective element back to mind and body. Let’s give it a try. You will love how quickly this pose moves you into a place of quietude and peace. 

• If you have two two bolsters, place them end to end to allow for your whole body to be supported by them. If not, use one bolster to support your torso, and roll a blanket or two towels together to make a roll to support your ankles and feet. Now place a blanket on the floor, at one end of the bolsters, where your head will lie once you are settled in the pose.

• Sit onto the bolsters and lie down. Carefully slide your head, neck and shoulders off the bolster, so that your head and shoulders come to lie on the blanket. Allow your chin to gently move towards your chest in this position. This is Jalandhar Bandha, and this action will bring a cooling, peaceful sensation to your entire being. 

• Bring your attention to the lift in your chest and carefully place your arms at your side in a comfortable position. Observe how you feel and if your neck feel uncomfortable, roll the blanket a little to support it further. Take your time. Being supported and comfortable is the key to gaining optimal benefit from restorative poses.

• Place an eye pillow over your eyes if desired and completely let go here. Breathe gently and easily; allow your chest to expand in this position. You may stay here for up to 15 minutes. 

• To come out, remove your eye pillow and slide off the bolsters in the direction of your head. Your back will be supported now by the earth and your lower legs can rest on the bolster for a few minutes. Take your time and when you are ready, roll to your right side and gently push yourself up to a seated position. 

This pose can be practiced at any time of day, and is extremely calming and centring. The Sarvangasana family of poses are traditionally used towards the end of a yoga sequence, due to their introspective nature. This particular supported pose relieves fatigue, alleviate headaches and is both soothing and refreshing. It is also restful for the heart, as it is a mild inversion, and it can regulate and balance blood pressure. It is particularly helpful for women, as it also helps to balance hormones and can ease the hormonal fluctuations of menopause. 

Viparita Kirani - Legs Up the Wall Pose. 

Yet another of my favourite poses! This pose is a complete self-care practice in itself, and is the ultimate rejuvenating pose. The gentle, inverted position is so relaxing to mind and body. Whether you choose to do this pose in sequence with others, or use it as a stand alone practice, the benefits are plentiful. I love it so much that I wrote an entire blog post about it here: https://www.sacrednorthyoga.com/the-be-well-blog/inner-balance-and-stability-with-viparita-kirani

And I also named this pose as one of my 5, 5 minute practices that will change your life. Read the post here: https://www.sacrednorthyoga.com/the-be-well-blog/5-5-minute-daily-practices-that-will-change-your-lifenbsp

So, let’s experience the magic of this versatile pose so you can add it to your wellness toolbox and start reaping the benefits immediately! 

• Begin by taking your bolster (or rolled blankets which make a bolster shape) and bring it parallel to a wall. Leave about 6 inches between the wall and bolster. Place a folded blanket for your head beyond the bolster. 

• Sit at one end of the bolster, with one shoulder near the wall. Roll back and swing your legs up the wall. You may need a few attempts to get your body in the correct position of your legs vertical at the wall, and your buttocks lightly touching the wall. If this feels too much of a stretch in your legs, you can move a little farther away from the wall. Your lower back and lower ribs should be comfortably supported by the bolster. 

• Adjust the folded blanket to support your head and neck, allowing the natural curve of your neck to be preserved in this position. Let your arms fall gently to the side, palms facing the ceiling and close your eyes. You can place an eye pillow or small folded towel over your eyes, if you would like.

• Now rest here, taking slow, steady breathes. Feel the earth and the wall supporting you. Release all tension from your body and allow your mind to be quiet. You can stay here for up to 15 minutes.

• To come out of the pose, remove your eye pillow, bend your knees and slide your body away from the wall. Then roll onto your side and push yourself up to a seated position. 

This pose can be practiced at any time of day to refresh mind and body. It is beneficial for restoring energy if fatigue is present, refreshes the heart and lungs, and is excellent for varicose veins or those who stand for long periods of time and experience heaviness in the legs. Viparita Kirani is a practice that if done daily, can reduce the systemic effects of stress and as I mentioned above, I really believe that it is a practice that can change your life! 

Just a word about contraindications for this pose. It is not recommended for those people who should avoid inversions: such as those with eye pressure or retinal problems, heart problems, and it should not be practiced during menstruation. 

If you would like a visual of the pose and how to do it, I teach it in this video: https://youtu.be/fROhU6VsISg

I haven’t listed Savasana as one of my four restorative poses that will change your life for the better. Savasana is a truly wonderful pose for relaxation and rejuvenation, however, in this blog post I wanted to introduce you to, and focus upon four poses that you may be less familiar with. I have a whole blog post dedicated to Savasana. You can read it here: https://www.sacrednorthyoga.com/the-be-well-blog/journey-inwards-with-savasana

And I have two YouTube Savasana practices on my channel. This one is a Savasana practice to do at the end of a yoga practice, or it can be done as a relaxation practice: https://youtu.be/Qvj8Y2sGlIo

This one is wonderful for the festive season, as it celebrates the Winter Solstice and is a beautifully nurturing, candlelit practice: https://youtu.be/fxHzfvZdhLI

During this busy season, when there is often just too much to do, overwhelm and fatigue can take over. Restorative yoga is the antidote to this and to general feelings of stress, exhaustion and tension in the mind and body. It is my hope that these poses will serve you now, and in the future. I think they really do have the potential to change your life for the better! 

Feel free to chat with me in the comments below, or send me a message on the Connect with Me page of this website. I am available to answer any questions you may have regarding restorative yoga, or any of the health, yoga and wellness topics I cover here on The Be Well Blog. You can also find me on Instagram and as discussed above, on YouTube. Come practice with me there, I would love to see you! 

And as always if this inspired you today, please share it with a friend; it might inspire them too! 

Until next time... Be Well!