Restorative Yoga: What it is, Postures and Benefits

In a world where daily stress and tensions seem to be the norm, finding moments of tranquility and renewal has become essential to maintain emotional and physical balance. One of the most effective practices to achieve this is restorative yoga. This approach to yoga is an ideal solution for those seeking a refuge from the daily hustle and a way to reconnect with their body and mind. It focuses on deep relaxation, conscious breathing, and mindfulness to soothe the nervous system and reduce stress levels in our body.

What is restorative yoga?

Restorative yoga is a style of yoga that focuses on deep relaxation, rest, and restoration of the body. Through poses held for an extended period, usually between 5 and 20 minutes, the main goal is to activate the parasympathetic nervous system, which is responsible for the body's relaxation response. This allows the release of accumulated tension, reduces stress, and promotes a state of mental calm.

In contrast to other more dynamic and challenging yoga styles, restorative yoga uses gentle and supportive poses along with props such as blankets, blocks, and cushions to support the body and allow it to fully relax in each pose.

Origin of restorative yoga

Restorative yoga was developed in the 1970s, thanks to the influence of several yoga masters, including B.K.S. Iyengar, who introduced the idea of using props to facilitate poses and make yoga more accessible to everyone, especially those who might have physical limitations. Later, one of Iyengar’s students, named Judith Hanson Lasater (a pioneer in this style), popularized the practice by writing books and leading workshops that emphasized the importance of mindful rest in yoga, promoting relaxation and health through her poses. Since its beginnings, the practice has evolved and adapted, but its focus on restoration and lightening of the body has remained constant.

Characteristics of restorative yoga

This practice is suitable for people of all ages, with or without yoga experience, offering many physical and psychological benefits. Restorative yoga is characterized by several distinctive aspects:

• Use of props: blankets, blocks, belts, and other items are used to facilitate correct alignment in poses and provide a higher level of comfort, meaning it adapts yoga poses to the student through the supports used.
• Poses held for a long time: unlike other yoga styles that involve dynamic movement, in restorative yoga the poses are held for longer periods, allowing deep work of opening and release. Restorative yoga does not seek action or stretching.
• Focus on breathing: special emphasis is placed on conscious and deep breathing, which helps calm the mind and connect with the body more deeply.
• Serene environment: many restorative yoga practices take place in quiet and cozy settings, often with soft lighting, relaxing music, and aromatherapy, all contributing to creating an atmosphere conducive to deep relaxation.

How is restorative yoga different from yin yoga?

Restorative yoga and yin yoga share elements such as the prolonged duration of poses but have significant differences that clearly distinguish them. In terms of focus, restorative yoga centers on relaxation and restoration of the body, using props that facilitate total and deep rest. On the other hand, yin yoga directs its attention to connective tissue and fascia, holding poses with more effort and intensity to release deeper tensions in the body.

Regarding the duration of poses, in restorative yoga, they can be held for longer periods, allowing a more intense relaxation experience. In contrast, although yin yoga also involves holding poses for sustained periods, its practice combines this with a focus on stretching and opening specific areas of the body.

Finally, the ultimate goal of these practices also differs: while restorative yoga seeks to achieve a deep state of calm and renewal, yin yoga aims to increase flexibility and mobility, as well as release accumulated tensions in muscles and connective tissue.

Benefits of restorative yoga

The benefits of doing yoga are many: physical, emotional, and mental, among which stand out:

• Stress reduction: regular practice of restorative yoga helps lower cortisol levels, the stress hormone, promoting a sense of peace and relaxation.
• Improved sleep quality: by calming the nervous system and releasing tension, many people experience deeper and more restorative sleep.
• Increased flexibility: over time, restorative yoga helps increase flexibility and mobility in joints and muscles, thanks to sustained poses and conscious body opening.
• Enhanced body awareness: the practice fosters greater awareness of physical and emotional sensations, allowing for a better connection with oneself.
• Relief from chronic pain: the use of props and attention to alignment can help reduce discomfort associated with conditions such as fibromyalgia, back pain, and muscle tension.
• Promotion of self-acceptance: through mindful practice, women can develop a kinder and more compassionate attitude toward themselves, promoting greater self-acceptance.

Restorative yoga poses

There are several key yoga poses for beginners in restorative yoga that can be incorporated into practice. Some of the most effective include:

1. Savasana (Corpse Pose): this pose is designed for total relaxation and allows the body to let go and release accumulated stress.
2. Balasana (Child’s Pose): facilitates hip opening and offers a sense of refuge and tranquility.
3. Supta Baddha Konasana (Reclining Bound Angle Pose): ideal for releasing the hips and opening the heart, providing a deep sense of peace.
4. Viparita Karani (Legs Up the Wall Pose): this pose is excellent for relieving tension in the legs and promoting circulation.
5. Supported Bridge Pose: using a block or cushion, this pose helps open the chest and strengthen the lower back without effort.

What do I need to do restorative yoga?

One of the first things you should consider is wearing women’s yoga clothing from Fitplanet. Feeling beautiful while practicing restorative yoga will motivate you to continue the practice.

To do restorative yoga, you don’t need expensive equipment, but there are some items that can facilitate and enrich your experience:

• A yoga mat: a good mat will provide support during practice.
• Blankets: essential for maintaining comfort during seated poses.
• Yoga blocks: help adjust the height and openness of poses.
• Cushions or bolsters: provide additional support and comfort for the body in various poses.
• Yoga belts: allow you to extend reach in some poses and help maintain correct alignment.

How to do restorative yoga? Tips

To practice restorative yoga effectively, it is essential to create a suitable environment that favors relaxation and concentration. Find a quiet and comfortable space, away from distractions, and consider enhancing your practice with elements like candles, soft music, or aromatherapy that promote a conducive atmosphere. As you immerse yourself in the practice, it is essential to listen to your body; the premise of restorative yoga lies in mindfulness, which means allowing your body to guide you and resting in the poses that make you feel good.

To facilitate this experience, use props correctly; items like blankets and blocks are your allies to ensure maximum comfort, so don’t hesitate to adjust poses according to your needs. Also, dedicate time to breathing: incorporate deep and conscious breaths in each pose to calm the mind and connect with your body more deeply.

Finally, it is important to remember not to rush; restorative yoga is a process that requires time and patience, so allow yourself to practice calmly, enjoying each moment and every feeling that arises during the session.

Conclusion

Restorative yoga is one of the types of yoga for women who seek to reduce stress, improve their emotional and physical well-being, and reconnect with their inner selves. Through the practice of sustained poses, the use of props, and mindful attention to breathing, a deep state of relaxation and renewal can be achieved. By incorporating this practice into your life, you will not only enjoy its multiple benefits but also cultivate greater compassion toward yourself and a sense of inner peace. With each session, you will give yourself the time and space needed to be the best version of yourself. Start your journey toward transformation and well-being with restorative yoga today!