Restorative Yoga
Restorative Yoga is a particular style of Yoga that focuses, as the name suggests, on recovery and relaxation.
It includes less than a dozen asanas and none of these involve complex movements, only very light twists, simple stretches and forward bends. For these reasons, Restorative Yoga is also recommended for those who do not practice Yoga regularly or for those who do not have good flexibility.
In Restorative Yoga, the use of tools is preferred, which are used to support and maintain the positions for longer. In this way it is possible to bring the muscles to their apex of extension without exerting excessive force: often a pose can also be maintained for 10 or 20 consecutive minutes, therefore often no more than 4 postures are performed in a single hour session.
The practice derives from the teachings of master B.K.S. Iyengar and was perfected over the years by her students to transform into a therapeutic style of Yoga that could bring deep relaxation and balance to both mind and body.
Judith Lasater, one of Iyengar’s oldest students, popularized Restorative Yoga in the United States calling it “active relaxation”.
The emphasis of Restorative Yoga is precisely on relaxation in restful postures, which allow the body to recover, renew and heal.
Numerous studies have shown the physical and emotional benefits of this form of therapeutic Yoga: physical problems, such as hypertension and heart disease, can be strongly influenced by this practice.
Restorative yoga helps trigger the parasympathetic nervous system, which has the ability to balance the body and bring its response system back into complete balance. In turn, this lowers the heart rate and blood pressure. The postures stimulate the immune system and keep the endocrine system in optimal condition. The comfort and needs of the individual meet with the use of tools and props to support the body during relaxation poses. Along with the support of classic yoga blocks, gravity is also used to help with relaxation and tension release. Soft light or dark, silence, warmth and natural breathing are some of the means used to reduce stimuli and keep muscles and mind in a calm state.
While this type of Yoga tends to relax the body, that doesn’t mean it doesn’t include physical activity. A study conducted by the National Institute of Health Study at the University of California showed that between two groups, one practicing normal stretching exercises and the other regular Restorative Yoga activities, within six months the second had not only consumed almost double the body fat he had accumulated, but he was also able to maintain a healthy weight more easily than the other. The simplicity of Restorative Yoga allows it to be performed constantly and the relaxation that derives from this practice leads to a lower production of cortisol, the hormone responsible for the stress levels in our body; having less in circulation, the body is able to work on disposing of excess toxins and lipids more easily. Finally, among the other benefits of this practice we find the ability to control high blood pressure and the improvement of blood circulation.
Instead of focusing on physical effort, this type of Yoga relaxes the body by stretching the muscles and bringing them into a state of relaxation that is very effective to combat accumulated stress. The focus of this experience is relaxation, so soft lighting and light music play a key role. Furthermore, although many poses require the use of tools, others can only be performed with the help of some easily recoverable blanket. The essential tools for practicing restorative yoga are a Mat, couple of Yoga blocks, one or two blankets, one or two pillows (especially the bolster, long Yoga pillow).
In Ravi Marga, all the Restorative Yoga session are accompanied by the sound of the musical instruments used in Sound Healing such as quartz singing bells, handpan and many others, in order to help the client to deepen the practice thanks to the vibrational frequencies of ancestral sounds.
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Restorative yoga is a type of yoga practice that emphasizes the use of props, such as blankets, bolsters, and blocks, to support the body in passive poses. The aim of restorative yoga is to promote relaxation, reduce stress and tension, and improve overall well-being. It is typically done in a quiet, dimly lit room and is often accompanied by guided meditation or breathwork. Restorative yoga is often used as a complementary therapy for individuals dealing with chronic pain, stress-related conditions, and injuries.
In restorative yoga, poses are typically held for several minutes, with the use of props to support the body and allow it to relax completely. The use of props allows the practitioner to release tension and stress from the body and mind, promoting a deep sense of relaxation. The practice is often done in a quiet and dimly lit room, with soft music or guided meditation to enhance the relaxation experience.
Restorative yoga is often used as a complementary therapy for individuals dealing with chronic pain, stress-related conditions, and injuries. It can also be beneficial for those dealing with anxiety, depression, and insomnia. By promoting relaxation and reducing tension, restorative yoga can help to improve overall well-being, both physically and mentally.
Restorative yoga is typically done on a mat and requires little to no physical exertion. It is a gentle and accessible form of yoga that can be practiced by people of all ages and fitness levels. It is also beneficial for athletes to use restorative yoga for recovery, as it can help to reduce muscle tension and soreness.
If you are new to yoga or have any health concerns, it is recommended that you consult with a qualified yoga instructor or healthcare professional before starting a restorative yoga practice.
Restorative yoga offers a variety of benefits for both physical and mental well-being. Some of the most notable benefits include:
Relaxation: The use of props and passive poses in restorative yoga helps to release tension and promote a deep sense of relaxation, both physically and mentally.
Stress reduction: The calming and soothing nature of restorative yoga can help to reduce stress and anxiety, promoting a sense of calm and well-being.
Pain management: Restorative yoga can help to reduce chronic pain and discomfort, particularly in the back, neck, and shoulders.
Improved sleep: The relaxation and stress-reducing effects of restorative yoga can help to improve sleep quality, making it beneficial for those dealing with insomnia.
Immune system boost: The relaxation and stress-reducing effects of restorative yoga can help to boost the immune system and aid in the recovery from illnesses.
Increased flexibility and range of motion: Holding passive poses for several minutes in restorative yoga can help to increase flexibility and range of motion in the body.
Improved digestion: Restorative yoga can help to stimulate the digestive system, promoting regular bowel movements and reducing constipation.
Improved cardiovascular health: The deep breathing and relaxation techniques used in restorative yoga can help to improve cardiovascular health by reducing blood pressure and slowing the heart rate.
It’s important to note that these benefits are not specific to restorative yoga, but can be found in any yoga practice. However, restorative yoga tends to be more gentle and is a great way to start a yoga practice, especially for those with chronic health conditions.
There are several restorative yoga poses that are commonly used to promote relaxation and reduce stress. Here are a few examples:
Supported Child’s Pose: This pose is done by sitting on the heels and leaning forward to rest the forehead on the mat or a bolster. Arms can be extended forward or placed alongside the body. This pose helps to release tension in the back and shoulders and promote relaxation.
Supported Bridge Pose: This pose is done by lying on the back with a bolster or blanket placed under the hips and a block or rolled towel under the head. The legs are bent and the feet are flat on the floor. This pose helps to release tension in the chest and shoulders and promote a sense of calm.
Supported Fish Pose: This pose is done by lying on the back with a bolster or blanket placed under the shoulder blades and head. The arms are stretched out to the sides and the legs are resting on the floor. This pose helps to release tension in the upper back and chest and promote a sense of calm.
Supported Reclined Bound Angle Pose: This pose is done by lying on the back with the soles of the feet together and a bolster or blanket placed under the knees. The arms are stretched out to the sides and the head is resting on a block or rolled towel. This pose helps to release tension in the hips and lower back and promote a sense of calm.
Supported Savasana: This pose is done by lying on the back with a bolster or blanket placed under the knees, blocks or rolled towel under the head and a blanket over the body. This pose is the most restorative and helps the body and mind to relax completely.
These are just a few examples of restorative yoga poses. It is important to use proper alignment and props when doing these poses to ensure maximum comfort and relaxation. It is also recommended to practice under guidance of a qualified yoga instructor for safety and effective practice.
Restorative yoga makes use of various props to help support the body in passive poses and enhance the relaxation experience. Some commonly used props include:
Bolsters: Bolsters are long, cylindrical pillows that can be used to support the body in various poses. They are often used to support the back, neck, and head in seated and reclined poses.
Blankets: Blankets can be used to provide additional padding and comfort for the body, particularly in poses where the body is resting on the floor. They can also be used to cover the body in Savasana, to provide warmth and comfort.
Blocks: Blocks are rectangular-shaped foam blocks that can be used to support the body in various poses. They can be used to support the head, hands, or feet in seated or reclined poses.
Straps: Straps are long, adjustable straps that can be used to help deepen stretches and increase flexibility. They can be used to help the practitioner to reach their feet or hands in seated or reclined poses.
Sandbags: Sandbags are bags filled with sand or rice that can be used to provide additional weight and pressure on certain areas of the body. They can be used to help release tension and promote relaxation in certain poses.
It’s important to note that not all restorative poses require props, and some poses can be modified to use household items such as pillows, towels or even books. The key is to make the practice comfortable and to use what is available.