Restorative yoga is a yoga style that facilitates physical, emotional and mental relaxation. Restorative yoga is done at a slow pace, concentrating on long holds, stillness, and deep breathing, appropriate for all ages.
As the name suggests, this yoga style “restores” the body to its role of the parasympathetic nervous system which in turn helps the body rest, recover, and regain equilibrium.
This form of yoga is recognised for its capacity to stimulate the nervous system that is parasympathetic. This is the portion of your nervous system’s “rest and digest” that helps to keep basic functions functioning as they should.
The use of props such as blocks, bolsters, or blankets is a central feature of restorative yoga. Without exerting or tiring out your muscles, the props help you keep passive poses for longer. It also encourages you, regardless of your experience with power yoga class, to feel relaxed and encouraged.
Restorative yoga helps evoke a relaxation response by providing time for longer asanas (postures or poses) and deeper breathing. This reaction will help slow breathing, decrease blood pressure and create a sense of relaxation and enhanced well-being.
And, since you are encouraged to completely relax in the pose while concentrating on your breath, restorative yoga helps you to relieve tension without pain in your muscles for longer periods.
*Benefits of the Restorative Yoga:-
The benefits of restorative yoga are close to many of the benefits of other types of yoga you may experience. Backed by science, primary advantages include the following:
- Reinforces the mood:- Yoga encourages relaxation and deep breathing, which may alleviate depressive symptoms, according to StudyTrusted Source.
- It relaxes your body and mind:- Yoga is associated with a decreased source of stress and anxiety, and lower levels of the stress hormone, cortisolTrusted Source.
- Lowers chronic pain:- Trusted Source research has shown that yoga, as well as osteoarthritis, Trusted Source, can help relieve pain associated with headache or back pain.
- The nervous system soothes:- Restorative yoga helps to transfer the balance to your calming response, or the parasympathetic nervous system, from your fight-or-flight response.
- Works with chronic health problems as part of an overall care plan:- Individuals with a chronic illness can benefit from daily yoga practise. A 2018 research analysis by Trusted Source showed that people with cancer who practised yoga reported improvement in their psychological and physical symptoms as well as increased quality of life.
- Enhances well-being:- In addition to lower stress levels, Trusted Source researchers have also found that practising yoga class online regularly can lead to less tiredness, more vigour, and better well-being.
- Enhances sleep:- Trusted Source studies have shown that adding yoga to your everyday routine will help improve the quality of your sleep.
- Smooth on the body:- Restorative yoga is usually safe for individuals with acute or chronic injuries and is often recommended.
- Secure to work during pregnancy:- During breastfeeding, restorative yoga is easy to change and safe to practise. Prenatal yoga is ranked among the best ways to exercise during pregnancy by the American College of Obstetricians and Gynecologists.
*Poses of Restorative Yoga:-
In order to make poses gentler and more supportive, restorative yoga is known for its dependency on supports such as bolsters, blocks, or folded blankets. That said, without the use of props, you can do some restorative yoga poses as well.
In general, for a minimum of 5 minutes, you should expect to perform poses in restorative yoga. You can do so if you want to keep a pose for longer, as long as it feels relaxed. About 20 minutes or more, some individuals perform restorative poses.
- Fish pose:- The Fish Pose will help stretch your back, relieve tension in your shoulders and neck, and open up the chest.
- Child’s pose:- The child’s pose helps alleviate tension and tiredness, and gently stretches your back, ribs, glutes, hamstrings, and muscles of your shoulder. If the head and torso are supported, it has the capacity to help alleviate back and neck pain.
- Corpse pose:- Consider trying the corpse pose, also known as savasana, for deep relaxation and stress relief.
- Legs-up-the-wall pose:- The posture of the legs-up-the-wall helps to alleviate tired legs and feet, stretches your hamstrings and back of the neck gently, and can help relieve mild backache.
Often, restorative yoga uses supports such as folded sheets, blocks, or bolsters. These props help support your body and allow you to deepen the pose and relax your body more fully.
Restorative yoga is a passive, meditative type of yoga that enables you to concentrate on your breath while your body releases tension. online yoga allows you to perform asanas or poses for an extended period, normally 5 minutes or more, unlike other types of yoga.