restless & fatigued? 6 restorative yoga poses to try
When too much stress has entered our nervous system, we can easily feel overwhelmed!
Set off by any coffee spill, red traffic light or a text with a slightly condescending tone…
As a somatic therapy coach, one of my favorite practices to support restoring the nervous system to a place of calm, clarity, creativity and confidence is restorative yoga.
This type of yoga is gentle and floor-based like yin yoga.
Unlike yin yoga, we often use lots of supportive props and we aren’t looking for much (if any) stretch.
how to work with restorative yoga
start small - choose 1 (maybe 2 poses) for 2-5 minutes each to start. I like to put on a calming song without lyrics and let that song be my timer
poses should feel comfortable and supportive, maybe very little discomfort when you first come into the pose for a few moments as your body adjusts. you should definitely not feel any pain! so make the restorative yoga pose feel good in your body, make it yours!
slowly increase time (if you’d like) to 5-10 minutes
do nightly before bed - MOST IMPORTANT
consistency is key when we are rewiring the nervous system!
commit to 1-2 weeks then re-evaluate (don’t be hard on yourself if you accidentally skip a night, just try to not make it 2 nights in a row)
have any necessary props next to your bed or where you will practice
you may feel worse before you feel better
when our nervous systems are overwhelmed with stress, they have a tendency to numb, “check out” or shutdown as a protective mechanism so when we finally put in some effort to restore the nervous system, it’s possible that you begin to feel how tired, anxious, frantic, etc. you’ve actually been…
this is why we start small with 1-2 poses for a couple of minutes
this is why we stay consistent… you can create meaningful change in your body, mind and life
props for restorative yoga
We definitely use props in restorative yoga! If you don’t have a yoga bolster, no worries! You can use a blanket or two!
No strap? No problem! Use a belt or scarf.
You’ll also want to keep warm; wear long sleeves or a sweater, socks, have a blanket nearby.
6 restorative yoga poses to try
1 — wide legged forward fold
BENEFITS: Great for low back, kidneys, inner thighs and back of the hips. Also good to quiet mental chatter, for headaches and insomnia.
COMING INTO THE POSE: Bring the legs as wide as feels comfortable, place bolster, blanket or pillow underneath your torso. Turn your head to one side, after 1-3 minutes, turn your head to the other side.
You can always stack blankets and pillows as high as feels comfortable. You could use a block or pillow under the forehead to avoid turning your head.
2 — heart opener
BENEFITS: Improves posture, opens throat, chest, heart, self-expression, self-love.
COMING INTO THE POSE: roll a blanket or place a pranayama bolster underneath midback (around bra strap). Experiment with how high/low until you find the place that feels the best for you now. Knees can be bent or legs straight.
3 — low back roll
BENEFITS: Open the front of the hips, psoas and thighs. If you sit all day or have tight quads, try this one!
COMING INTO THE POSE: Place a blanket, bolster or pillow underneath your sacrum. Adjust placement of the prop until you find the right place for you. Keep legs long.
4 — legs up the wall
BENEFITS: reduce swelling in feet and legs, circulate blood, rejuvenate mind. When I was starting the conscious travel consultancy in 2016 and working 3 other jobs, I did this one to stay alert and focused!
COMING INTO THE POSE: lay near a wall, put your feet up. I definitely recommend wearing socks for this one! A strap is optional, it keeps your legs together so you do even less work.
5 — hip opener
BENEFITS: Improves posture, opens heart (see above), hips, psoas, inner thighs, increases expansion and receptivity.
COMING INTO THE POSE: lay back onto a bolster, pillow or blanket. Bring feet together, knees wide into butterfly pose. Adjust placement of prop as needed. Option to have the hands resting on your body, by your side, or overhead.
6 — elevated twist
BENEFITS: Opens chest, rib cage and lungs. Supports deep breathing.
COMING INTO THE POSE: Place sacrum onto the rolled up blanket, and then turn the hips to the side so that one hip stacks on top of the other, then lower the same side shoulder towards the earth. You can place a blanket or pillow underneath this shoulder to bring the earth closer to you. You could also place a blanket or pillow between the knees. Remain here for 2-5 minutes, then switch side for equal time.
Which one looks calming to you?
infinite health & growth,
Stephanie
