POPSUGAR UK

Holding Tension in Your Body? Relax and Unwind With These Restorative Yoga Poses

21/04/2021 - 01:33 AM

Whether you're a regular yogi or not, it's time to start incorporating restorative yoga poses [1] into your fitness routine. Just like stretching before and after a cardio workout helps your muscles recover [2], these poses are held for longer to help relax the mind and body. "Restorative yoga provides pause through allowing the nervous system to shift from fight-or-flight into a relaxation response," Yvonne O'Garro, restorative and Hatha yoga teacher of Yvonne Henrietta Yoga [3], told POPSUGAR. "This shift takes about 15 minutes, which is why the poses are held for about five to 10 minutes each."

Try these few poses to decrease stress [4], increase your overall wellbeing, and soothe your nerves. If you need a little extra support, do the modification of each pose. This will allow you to safely sink deeper into the poses, so that you can hold them for longer without causing added stress or discomfort to your joints. The props below will help.

Props You'll Need:

Child's Pose

Modification: Spread a blanket wide over your yoga mat. Stack the two yoga blocks on the lowest height, horizontally at the top of the mat, then rest the bolster vertically on the block stack to create an incline. Kneel in front of the bolster, with your big toes touching and knees wide around the bolster. Sit on your heels and fold forward into the bolster, turning your head to the side.

Downward-Facing Revolved Abdominal Twist

Modification: Spread a yoga blanket wide over your mat, place one yoga block at the top of the mat, and rest the bolster on the block to create an incline. Sit on your right hip with the middle of your right thigh next to the bolster, bending and slightly separating your knees. Place a rolled blanket between your thighs and turn to face the bolster, so your belly button is aligned with the centre of it. Place your hands on either side of the bolster, with your arms extended; pause for a breath to allow your organs to turn for the twist. Inhale, then as you exhale, bend your elbows and lay your torso on the bolster. Hold for three to five minutes and switch sides.

Supported Relaxation Pose (Savasana)

Modification: Spread one half of a folded blanket at the top of the mat. Place the yoga blocks on the lowest height, horizontally at the foot of your mat. Sit on the mat with your legs together, feet extended in front of you, and place the bolster behind your knees. Extend your heels onto the blocks and lay back, lengthening your tailbone toward your heels. Draw your shoulder blades back and down, and draw your chin towards your chest, so your spine is long and your entire body feels connected to mat.


Source URL
https://www.popsugar.co.uk/fitness/restorative-yoga-poses-for-stress-relief-48281088