Home Yoga Practice: Restorative Yoga Poses You Can Practice At Home
Feeling depleted or overwhelmed? Looking for ways to relieve stress? Or perhaps you’re just in the mood to tend to your overall sense of wellbeing.
Today, we are inviting you to give yourself the gift of deep rest and relaxation by trying out this simple practice that can enhance your self-care rituals, nurture your mind-body-heart, and replenish your energy.
Restorative yoga poses are an effective and accessible way to soothe the body’s nervous system and promote supportive feelings of calm and grounding. Many of us have extended, overloaded, and sometimes even hectic days…and we all have moments in our lives that will ask of us to navigate challenges and change. Having a way to support yourself through the flow of both expected and unexpected life circumstances can be the difference between moving through your life with ease and grace…or feeling upside down and knocked around.
As a way in cultivate balance, try carving out a little time and space in your life at home by settling into these poses to recharge, recenter, and recalibrate. As much as possible, quiet any potential distractions or interruptions. Aim for about 7-10 minutes per pose, but if you’re comfortable, feel free to linger longer. Set a timer for each pose so you don’t have to think about it while you’re in your practice. You can practice these poses anytime of day from morning, mid day or evening. We always recommend a darkened room that is a comfortable warm temperature if possible.
Start each pose with a few deep exhales out through the mouth, and then relaxing into long and natural breaths for the remainder of the pose. Let the space behind your eyelids be soft or use a weighted eye pillow if you have one. You can also place a small towel over your eyes to help quiet the mind and shift the gaze inward. Relax your body into the props, letting your body be fully supported and held rather than applying effort. Practice these poses as often as feels good, and enjoy!
If you don’t have yoga props, no worries!! Use blankets, towels, pillows, couch cushions and books. And feel free to get creative with your own modifications to support what feels best for you!
Reclined Bound Angle Pose aka Baddha Konasana
Place folded blankets or stacked pillows on the floor, recline on your back so that you are supported on the props from the tip of your tail to the top of your head.
Turn your feet towards each other, bending your knees and opening your legs to form a diamond shape.
Place folded blankets, pillows, or stacks of books beneath the knees to meet your flexibility, allowing your legs to fully supported and relax the full weight of your legs into the props. Open your arms at your sides, resting them on the floor, palms down. Alternatively, you can place your hands palm down on your belly or heart.
Legs Up the Wall (aka Viparita Karani)
Place a folded blanket or pillow right next to the wall. Recline with your bum a few inches from the wall and rest your lower back supported on the blanket or pillow so that your hips are slightly elevated.
Place a pillow or folded blanket under your neck and head.
Rest your arms by your side or in any way that is comfortable.
Relax your feet and legs up the wall. If you notice a tingling feeling in your feet, take a break by bending your knees and bringing your feet flat against the wall for a minute or two.
Finally, it is helpful to practice with a teacher the first few times to get good tips to customize the poses. We have 15 kinds of Restorative Yoga Classes each week at Flow including Sound Meditations, Yin Yoga, Gentle Yoga, Yoga Nidra, Relax & Renew and Mindful Flow. Let us know if you practice any restorative poses and share your own tips for doing them at home!