Restorative Yoga
Benefits of Restorative Yoga
- Eliminates stress
- Enhances concentration
- Decreases anxiety
- Helps to recover from illness, improving your health
- Activates parasympathetic nervous system
- Relaxes the muscles
Restorative Yoga Poses
1. Viparita Karani (Legs Up the Wall Pose)Step 1- Lie down supine on the floor, while keeping a little distance from the wall. Your distance from the wall should be 5 to 6 inches.
Step 2- Lie down comfortably and raise your legs in the upward direction, slowly.
Step 3- From your butt to feet, your legs should touch the wall. You can use a pillow to support your back. Your arms and hands should be on your side with palms facing upwards.
Step 4- Keep your body like this for 5 to 15 minutes.
Step 5- Bend your knees and push yourself away from the wall while exhaling. Make sure, you do not twist your body.
Step 1- Lie supine on the ground, comfortably.
Step 2- Raise your right leg upwards, gently.
Step 3- Take a strap and slip your right toe in the strap.
Step 4- Hold both ends of the strap with your hands.
Step 5- Your elbows should be in contact with the ground.
Step 6- Stay in this position for 1 to 3 minutes.
Step 7- Release the strap after 3 minutes and keep your leg upwards for 30 seconds.
Step 8- Repeat the same process on the left leg.
Step 1- Sit down on the floor bending your knees backwards.
Step 2- Bend your body forward from waist to head.
Step 3- Your sole should touch your butt.
Step 4- Your forehead should be on the floor.
Step 5- Extend your hands forward on the floor. From your elbows to palms your hands should be on the ground.
Step 6- Keep your body in this position for 1 to 3 minutes.
Step 7- Sit comfortably after this position.
Step 1- Exhale and lie down supine on the floor.
Step 2- Put your knuckles on the floor.
Step 3- Slowly slide your legs and stop when you join both the feet.
Step 4- Stay in this pose for 1 to 5 minutes. If your knees feel tight, then use pillows on both sides.
Step 5- Roll over when you are done.
Step 1- Lie down keeping your face upwards.
Step 2- Keep your body in a relaxed position. Your knuckles should touch the ground.
Step 3- Keep your legs straight.
Step 4- Keep yourself in this pose for 5 minutes. Repeat this pose 2-3 times.