Restoritive Yoga is sooo good of me

Benefits of Restorative Yoga

Restorative Yoga focuses on relaxing the body in restful postures.  Note that 'rest' is different than sleep. Rest provides the body an oppotunity to renew and heal.  Countless studies have proven the physical and emotional benefits of this.

Restorative yoga, as well as other forms of yoga, help to trigger the Parasympathetic nervous system also known as the PNS.  The PNS is responsible for balancing the body and bringing its response system back into equalibrium.  Stimulating the PNS helps to lower heart rate, blood pressure; it helps to healthily stimulate the immune system and keep the endocrine system operating healthily.  When this system gets out of whack, or when the Sympathetic nervous system, SNS gets over-stimulated, the PNS helps to bring all back in balance. It is believed that is the PNS is tapped out or under-active, illness pervades.  Thus, forms of relaxation, such as yoga and meditation, that help to stimulate the PNS are generally beneficial for overall body health.

Lie down flat on your back. Lift one knee and bend it toward your shoulder, using your arms to gently pull the knee closer to your body. Your opposite leg can remain straight, or be slightly bent.

Tips: Don’t use a lot of effort to pull knee toward you. Wrap your hands around your shin, or hook your arm over your shin just behind you knee, and use only the weight of your arms and your exhales to gently drop the knee closer to your body.

Benefits: Opens the hips and top fronts of thighs

 Restorative Yoga is “passive” Yoga where the body is fully supported with blankets, blocks and bolsters in Yoga postures to enhance the flow of prana through specific pathways int he body for nourishment and restoration.

Supported Legs Up the Wall Pose

Viparita karani, or legs-up-the-wall, is one of the most relaxing and enjoyable restorative yoga postures I know. It's easy, passive and all about letting go. Just about anyone can do it and reap its numerous physical and psychological benefits, which include a noticeable cooling and calming effect on the body. With highs in the 90s - and it's only going to get hotter - knowing how to cool off from the inside out is a very good skill to have.

 

Supported Legs Up the Wall Pose

• Begin by sitting off to the side of your mat with your right hip and shoulder towards the wall
• Lay on your left side on the edge of your mat
• Roll onto your back and place your feet on the wall
• Straighten your legs up the wall (if your knees bend, move yourself slightly away from the wall)
• Relax your arms by your side or over your head in a comfortable position

Relieves menopausal symptoms

Relieves menstrual discomfort

Supported Shoulderstand with Chair. a key pose for restoring energy reserves and balancing the endocrine system

Shoulder stand, says BKS Iyengar in his formidable Light on Yoga is

“one of the greatest boons bestowed upon humanity by the ancient sages…It is a panacea for almost ALL ailments…It is no overstatement to say that if a person regularly practices Sarvangasana he will feel new vigour and strength, and will be happy and he will feel the joy of life.”

 

Supported Bridge Pose:

• Place bolsters or pillows end to end lengthwise on your mat

• Sit in the middle of one bolster with your feet on the floor (leaving space at the end so your shoulders and head will be on the mat, but not the bolster)

• Gently recline yourself back with your shoulders and head on the mat and the end of the bolster hitting mid-shoulder blade region

• Straighten your legs out on the bolsters

• Extend the arms out to the side or like a cactus

If you have five minutes, take your legs up the wall, quiet your mind and enjoy the sensation of melting surrender.  You'll stand up feeling centered, cool, refreshed and ready to take on the next right thing

.

When the legs are placed against a wall, venous blood returns to the heart via gravity, so the heart gets a bit of a break. The returning blood forms a "lake" in the torso, as opposed to the "waterfall" of returning blood and lymphatic drainage that occurs in a full inversion like headstand or handstand.

Wide Leg Standing Forward Bend:

Place a chair in front of you and stand with your feet 4 – 5 feet apart facing chair

Make sure your feet are parallel and that you are standing even on the outer and inner edges of the feet (important for knee care) 

Bend forward at the hips, keep minimal rounding in the spine, and place your hands on the chair

 You can either rest your forehead on a block, pillow or the chair.

Reclined Cobbler’s Pose:

 •     Place your blanket or bolster in the middle of your mat

•      Begin seated at the end of your blanket or bolster with your buttocks on the floor (do not sit on the blanket)

•     Place the soles of your feet together and support your legs with blocks, pillows or books under your knees

•    Gently recline yourself onto your blanket or bolster and be sure that your forehead is higher than your chin by placing a pillow or block under the head

Koala pose  or 

Supported Child's Pose ~ Balasana

Begin by stacking bolsters, pillows or couch cushions
• Sit at the short end of the pillows on your knees (use a blanket under your knees if you want padding)
• Pull a pillow or two on top of your thighs and then bend over the pillows
• Turn your head to one side, let your arms be comfortable and rest your body on the pillows
• After a few minutes, turn your head to the other side to stretch the neck evenly

Supported Legs Up the Wall Pose

• Relieves menopausal symptoms 
• Relieves menstrual discomfort
• Therapeutic for Endometriosis
• Increases blood flow to the pelvic region
• Calms the nervous system
• Relaxes the lumbar region
• Relieves tired or cramped legs and feet

induces sleep

untuck your toes and lower your hips back to your heels.  With knees apart, lie your body on your thighs and rest your forehead on the ground. Arms can be straight forward on the ground, or reaching behind you for an extra shoulder release.

Tips: Before relaxing completely, press your palms into the ground with arms straight and elbows lifted, pushing your hips firmly back toward your heels. For an extra back release, breathe deeply into your whole back. Use this pose to rest between challenging poses.

Benefits:  Opens hips and back. Calming.

BENEFITS OF RESTORATIVE YOGA:

In restorative yoga, you don’t DO the pose, the pose DOES you. From PMS and digestive discomfort, to anxious depression and moderate fatigue, there can be

a remedy through the art of restorative yoga. The practice helps you to embody peace by encouraging the release of muscular and mental tension, therefore

inducing the Relaxation Response (parasympathetic nervous system). With a regular commitment to restorative yoga, one learns LIFE-LONG techniques to

release and relax, which are powerful tools to have in the midst of our daily, active (stressful) life.

Balkan Yoga