
Restorative yoga is a restful practice that encourages you to slow down and open your body through passive stretching. Some restorative yoga classes have participants barely moving, holding only a few postures.
Restorative yoga is a completely different experience than most other styles of yoga. Read on to learn more about restorative yoga, and why it's so critical for your body and mind to slow down and embrace the power of rest.
What Is Restorative Yoga?
Restorative yoga, suitable for practitioners of all levels, is a restful practice that holds yoga poses (asanas) for a longer duration using props like yoga blocks, blankets, and bolsters. It is a practice of deep relaxation that emphasizes the meditative aspect of yoga—the union of body and mind. Using props for support, many of the postures are held almost effortlessly.
When your body enters a state of relaxation, your mind can also consciously relax as tension melts away. The only work required during a restorative yoga practice is to pay attention to your breath, become aware of any sensations or thoughts that may arise, and then gently release them.
The general trend in Western yoga is to make it a practice geared toward athletic, aerobic, and acrobatic styles. During typical vinyasa classes, for instance, you move quickly from one pose to another as you build heat and increase your strength and flexibility over time. While these energetic styles of yoga focus on muscular engagement, restorative yoga relaxes your muscles by using props to support your body. In some restorative postures, you will also receive a gentle stretch. Restorative yoga poses are held anywhere from five to 20 minutes.
Restorative classes are typically mellow and low energy, making them a great complement to more active practices (as well as our busy lives) and an excellent antidote to stress. Stillness is a powerful practice.
Benefits of Restorative Yoga
Yoga is widely touted as a physical practice that can improve strength, stability, and flexibility, enhance respiratory and cardiovascular function, and even alleviate symptoms of chronic pain. The mental health benefits of yoga are also well-documented, from reduced stress, anxiety and depression to improved sleep hygiene and overall quality of life.
The benefits of restorative yoga are like the many benefits of other styles of yoga, including:
Increased relaxation: Deep breathing calms the nervous system to promote relaxation, and research supports a restorative yoga practice as an effective way to relax. One study suggests restorative yoga is more effective for inducing relaxation than regular passive stretching.
Better sleep: The more relaxed you are, the better your chances are for a good night's rest. A 2020 meta-analysis looked at 19 studies on how types of yoga—including restorative yoga—can impact sleep quality. Researchers determined that yoga is an effective intervention for managing sleep problems by increasing melatonin and reducing hyperarousal.
Improved well-being: Yoga practices, in general, are commonly associated with improved physical and mental well-being in the general population.
Better mood: Research shows that yoga can help those with stress, anxiety, depression, and other mood disorders manage their symptoms.
Reduced pain: Studies show that different styles of yoga including restorative yoga are helpful interventions for managing musculoskeletal pain.
Gentle on the body: Restorative yoga practices are gentle on the joints, and consistent practice can strengthen the connective tissues surrounding the bones and joints.
Additionally, clinical research into restorative yoga has found it can be a good resource for cancer patients, noting improvements to psychological well-being. Research also shows that restorative yoga can decrease depression in cancer survivors; improve symptoms of anxiety, depression, and pain symptoms in cancer patients; and help patients manage the toxicity of cancer treatments.
Like other styles of yoga, restorative yoga offers a number of physical and mental health benefits, with the added bonus of promoting deep rest and relaxation, which can itself improve overall well-being.
Using Props in Restorative Yoga
In restorative yoga, props are used extensively to support your body so you can hold poses for longer periods. Postures are usually adapted from supine or seated yoga poses with the addition of blocks, bolsters, and blankets to eliminate strain. You can also use pillows, books, many items from around the house can be used if yoga props are not available. Do not let not having any props affect you starting a restorative yoga class.
What to Expect in Restorative Yoga Class
Prepare yourself for deep relaxation when you attend a restorative class. Expect the teacher to communicate the props you'll need for the class. The teacher will likely play soft ambient music.
If it's chilly, keep your socks and a sweatshirt on since you will not be warming up your body the way you would in a more active yoga class. In some poses, the teacher may suggest you cocoon yourself in blankets for extra warmth and coziness.
After you're set up in a pose with all your props, you will hold the pose for an extended period, sometimes for 10 or 20 minutes. In these passive poses, the focus is on ease and release. You may even fall asleep. This can be a sign that the nervous system is re-calibrating to a "rest and digest" state versus "fight or flight."
You will continue to focus on your breath throughout the restorative yoga class. The teacher may talk you through a meditation or play music, depending on their style. You may only do four or five poses throughout an entire class.
The great thing about restorative yoga, it’s easy to do restorative yoga at home. You will need to assemble a few props, but many poses can be done with just a few blankets or pillows.
At the end of your restorative yoga class, your body will feel open and refreshed. You may even be a little sore the next day from the deep opening and release facilitated by the postures.
A Word from Aspen Fitness Yoga
Restorative yoga can be an excellent way to relieve stress and enjoy long, meditative stretches. Aspen Fitness Yoga offers online classes in the comfort of your own home. Have patience and enjoy the stillness of your body and mind. It takes some getting used to, but after a while, it becomes easier. Classes starting July 2nd at 6:00pm-online free to join, click link below to save your spot. If you can not make the live session sign up and the recording will be sent to you. Let me know if you have any questions. ~Stacie
Comentários