Unwind with restorative yoga: A beginner's guide
What's the story
Restorative yoga is a soft practice that is all about relaxation and stress relief. It involves holding poses for long time, which lets the body open and release tension.
This type of yoga is perfect for beginners wanting to include wellness in their daily lives without much physical effort.
With restorative yoga, one can improve flexibility, sharpen mental clarity, and promote overall well-being.
Relaxation 1
Child's pose: A calming start
Child's pose is a foundational, restorative yoga pose that calms the mind and relieves tension in the back and shoulders.
Kneel on the floor with your big toes touching and sit back on your heels.
Extend your arms forward on the mat and lower your torso between your thighs.
Hold this position for a few minutes, focusing on deep breathing to enhance relaxation.
Relaxation 2
Legs up the wall: Circulation boost
Legs up the wall is an effective pose for improving circulation and reducing swelling in the legs.
Begin by sitting sideways against a wall with one hip touching it.
Swing your legs up onto the wall as you lower your back onto the floor, forming an L-shape with your body.
Rest in this position for five to 10 minutes while breathing deeply to encourage blood flow.
Relaxation 3
Reclined bound angle pose: Hip opener
Reclined bound angle pose opens up tight hips gently and relaxes the entire body.
Lie flat on your back with knees bent outward (soles of feet touching each other) to create a diamond shape near your pelvis.
Use pillows/blankets under knees for support if required during the hold time (about 5 minutes).
Focus solely on breath work. This helps release built-up stressors within muscles over this duration too.
Relaxation 4
Supported bridge pose: Back relief
Supported bridge pose relieves lower back pain by stretching the muscles of the spine.
Start by lying on your back and place a block under the sacrum, raising the pelvis a bit.
Breathe steadily while remaining in this position for three to five minutes.
Doing it regularly can improve your posture and alignment due to the consistent, mindful effort.