Next plan to take an hour or so for some recovery time. I'd like to introduce you to the world of restorative poses in your yoga practice. Restorative Yoga focuses on relaxing the body in restful postures. Note that 'rest' is different than sleep. Rest provides the body an opportunity to renew and heal. It is also beneficial to practice restorative postures at the end of the day, before bed. This can slow the body and mind down, and prepare the body for sleep. Many who practice restorative postures (at any time of the day), find that they sleep better and their energy levels are higher. Here are a few of my favorite basic restorative poses:
1) Viparita Karani/ Legs up the Wall pose: Putting the legs up the wall is a very gentle way to do an inversion. It brings blood to the head and heart; and it can be practiced by those who are not inverting (such as those with high blood pressure or those on their menstural cycle.)
- Use a yoga bolster or fold and stack 2 thick blankets, creating a support that is 6 inches high and long enough to prop your hips and lower back.
- Place the blankets or bolster (length is parallel to wall) a few inches away from the wall.
- Curl your legs into the chest and turn onto your left side. Use your left arm as a support, and then roll onto your right hip while sweeping your legs up against the wall.
- Place your back and hips on the blanket. Your body should be in a straight line from navel to top of head and it should be perpendicular to the wall. The bolster or blankets should be supporting from the top of your tailbone all the way to your mid-back.
- your shoulder blades do not need to be on the blanets but should be resting comfortably on the floor.
- Try to keep your legs straight and aim to have the back of your thighs lying against the wall. To do this, try climbing each leg up the wall to get your hips closer to the wall. (If this is a problem for your hamstrings, slide your support away from the way and make sure there is a gap between your thighs and the wall.)
- Place an eyebag over your eyes and begin to breath. Allow your breath to relax your body as you settle into the position.
- Stay here for anywhere from 3-20 minutes, or as long as it feels good. Just remember to continue to breath into your lower belly, and to allow your body- joints and muscles to open into the posture.
It can be very restorative for a number of ailments and conditions. This posture is good for people with fatigue, headaches, hypertension, neck problems, indigestion, menstrual pain / PMS.
- Sit on your mat on your knees with your knees spread apart.
- Place a bolster or two between your legs and pull it in towards you.
- Lie down onto the bolster and place your arms out in front to either side.
- Place your face nose down in a towel cradle or spend equal time on each cheek.
- Move the bolsters and add or subtract support until there is little tension in your thighs and low back.
- Stay here and breath slowly and deeply for 2 or more minutes.
* 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.
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