Restorative Yoga Poses
- The Art of Active Relaxation

Restorative yoga poses are thought of by many as "active relaxation".

They are specifically designed for when you feel fatigued, weak or stressed out from daily life; restorative yoga poses, however, are also useful to practice when you are sick, injured or recovering from childbirth.

The props used while practicing the various restorative yoga poses are designed to provide support and be conducive to total relaxation.

Additionally, each of the restorative yoga poses moves the spine in all directions, putting into practice the ancient yoga idea that a healthy spine promotes well-being.

There are many restorative yoga poses - far too many to list and describe all of them. Listed below are the three basic restorative yoga poses, with instructions and props needed to perform them. These poses are recommended as an excellent starting point for beginners.

Simple Supported Back Bend

This pose stretches the lower middle back, opens the chest and shoulders and releases stress.

* Props needed: Blanket, bolster, eyebag

• Fold your blanket in half and place it on your mat. Place your bolster crosswise on top of the blanket, with the long side parallel to the width of the mat.
• Sit in front of the bolster, and begin to lie over it sideways; you should be lying on your side over the bolster. Once you are stable, roll over onto your back; you may need to use your elbows for support.
• Support your neck with your hand, lowering your back down over the bolster. The idea is to lie over, not on, the bolster; it should be supporting the middle of your back so that your shoulders are resting on the floor.
• If you have a long torso, you can increase the height of the blanket by putting a folded blanket on top of it. If your torso is short, you can use a rolled yoga mat or blanket instead of a bolster. In any case, the aim is for your shoulders to touch the floor with your head resting comfortably; your neck should not be cramped, crunched or over-stretched.
• Place your eyebag over your eyes, and breathe deeply. Keep the pose for 30 seconds, then see how your lower back feels. If you are uncomfortable, sliding up over the bolster so it touches a lower part of your back may relieve your discomfort.
• Try and make sure your chest is opening up, with your ribs moving away from your abdomen.

Viparita Karani

This posture is a gentle inversion.

* Props: Two thick blankets or a bolster

• Using the bolster or folded blankets, create a 6-inch high support long enough to prop your hips and lower back, a few inches from the wall.
• Curl your legs into your chest, turning onto your left side. Using your left arm as a support, roll onto your right hip and sweep your legs up against the wall.
• With your back and hips on the blanket, your body should be in a straight line perpendicular to the wall. You should be supported from your tailbone to your mid-back, and your shoulder blade should be resting on the floor.
• Aim to keep your legs straight, with the back of your thighs against the wall.
• Place an eyebag over your eyes, and start breathing; allow your breathing to relax your body.
• Hold the position for as long as it feels comfortable, continuing to breathe into your lower stomach.

Supported Pasichimottanasana (Foward Bend)

This restorative yoga pose is helpful for lower back problems or tight hamstrings. It opens the leg muscles, stretches the back and is wonderful to rest in.

* Props: Bolster or rolled blanket, pillow, yoga block.

• Sit in Dandasana, with your legs outstretched and your ankles together.
• Place the bolster or blanket beneath your knees, so your knees are comfortably bent.
• Place the pillow on your lap or legs, to rest your upper body on.
• Slowly begin to fold over your legs, making sure you feel no pain. It's good to feel a comfortable stretch, but if you feel any discomfort you should increase the height of the blankets underneath your legs.
• If you feel your neck or shoulders straining, you can use a block to prop your head on the pillow.
• Close your eyes and breathe for as long as you want,allowing yourself to relax.

Information on restorative yoga poses courtesy of Wikihealth.

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