Restorative Yoga Poses

Restorative Yoga Poses With Props

Restorative Yoga Poses With Props

The practice of yoga has numerous benefits for those who practice it. Among these benefits is the restoration of the body’s posture.

Here are the top ten best restorative yoga poses you could practice:

Contents hide

Child Yoga Pose (Balasana):

The Balasana is a relaxation pose often done in between more challenging poses.

Child Yoga Pose
Child Yoga Pose (Balasana) – Restorative Yoga Poses

How to Practice the Child Yoga Pose (Balasana):

  1. Kneel on a flat surface and sit on your heels while touching your toes. Widen your hips to increase the size between your knees.
  2. Position your torso between the thighs and exhale. Widen your sacrum as you narrow the hip points. Lift the back of your skull.
  3. Put your hands just beside the torso on the floor and release your shoulders.
  4. Stay in the position between 1-3 minutes.

The following are some benefits of Child Yoga Pose:

  • Makes the thighs and hips firm.
  • Reduces stress and fatigue
  • Relieves pain on the back and neck

Precautions For Doing Child Yoga Pose:

  • Avoid practicing the pose when you are:
  • Pregnant
  • having a diarrhea
  • alone- this should be done under supervision to avoid knee injury

Supported Bridge Pose (Setu Bandha Sarvangasana):

The Bridge Pose is a restorative and energizing pose.

Supported Bridge Pose
Supported Bridge Pose (Setu Bandha Sarvangasana) – Restorative Yoga Poses

How to Practice the Supported Bridge Pose:

  1. Lie on a flat surface and protect your neck using a thick blanket. Put your feet on the floor while bending the knees.
  2. Press your arms and feet against the floor and exhale, firming your buttocks as you lift them off the floor.
  3. Hold your hands below the pelvis, push through them to remain above your shoulders.
  4. Elevate your back higher, positioning the thighs parallel to the floor. Your knees should be directly above the heels.
  5. Remain in the position for about one minute and exhale slowly.

The following are some benefits of Supported Bridge Pose:

  • Stretches the spine, chest, and neck
  • Stimulates the functioning of the abdominal organs
  • Improves digestion
  • Alleviates stress
  • Relieves menopausal symptoms

Precautions For Doing Child Yoga Pose:

This pose may cause neck injury and should be done in the presence of an experienced teacher.

Reclining Bound Angle Pose (Baddha Konasana):

This pose requires you to lay down while reclining your body at an angle as an excellent treatment for crunched hips.

Reclining Bound Angle Pose
Reclining Bound Angle Pose (Baddha Konasana) – Restorative Yoga Poses

How to Practice the Reclining Bound Angle Pose:

  1. Sit on the floor and bend your knees while exhaling.
  2. Pull your heels together at the center, then lower your knees slowly to the sides.
  3. Press the soles against each other.
  4. Hold the big toes using two fingers while the hands hold the ankles.
  5. Remain in position between 1-5 minutes.

The following are some benefits of Reclining Bound Angle Pose:

  • Improves circulation
  • Stimulates the functioning of abdominal; organs
  • Relieves menopausal and menstruation symptoms
  • Alleviates fatigue

Precautions For Doing Reclining Bound Angle Pose:

Practice this pose with a blanket under the thighs to prevent knee or groin injury.

Supported Forward Bend Pose (Paschimottanasana):

This pose requires the performer to stretch their waist intensely.

Supported Forward Bend Pose
Supported Forward Bend Pose (Paschimottanasana) – Restorative Yoga Poses

How to Practice the Supported Forward Bend Pose:

  1. Sit on the floor with your legs straight.
  2. Lean forward, not from the waist, but the hip joints.
  3. Extend your hands, feet, and elbows, and let your palms touch the soles, while the thumbs press on the front part of the feet.
  4. When inhaling, lift your torso, and relax while exhaling.
  5. Stay in the position for about 1-3 minutes.

The following are some benefits of Supported Forward Bend Pose:

  • Alleviates stress
  • Improves digestion
  • Reduces obesity
  • Treats anxiety

Precautions For Doing Supported Forward Bend Pose:

Avoid practicing this pose if you have asthma or diarrhea.

Sleeping Pigeon Pose (Eka Pada Rajakapotasama):

With a lot of practice on the Sleeping Pigeon Pose, your hip-agility can be retained.

sleeping pigeon pose
Sleeping Pigeon Pose (Eka Pada Rajakapotasama) – Restorative Yoga Poses

How to Practice the Sleeping Pigeon Pose:

  1. Lie on all limbs, and bring your left knee forward and create an intense stretch.
  2. Move your right leg straight back and lower the pelvis.
  3. Stretch your hip flexors by pressing your leg against the floor.
  4. Straighten your arms holding your hips for some time.
  5. Move your arms forward at 45-degree angles, while placing your hands against the floor and take a few breaths.
  6. Continue moving your arms till your forehead touches the floor. Ensure that your elbows are off the floor.
  7. Repeat the process on the other side.

The following are some benefits of Sleeping Pigeon Pose:

Releases tension from hips, maintaining their agility.

Precautions For Doing Child Yoga Pose:

Avoid slippery floors as you may end up injuring your hips.

Seated Cat-Cow Pose (Upavistha Bitilasana Marjaryasana):

This pose requires you to sit on a chair to enhance your mobility.

Seated Cat-Cow Pose
Seated Cat-Cow Pose (Upavistha Bitilasana Marjaryasana) – Restorative Yoga Poses

How to Practice the Seated Cat-Cow Pose:

  1. Sit at the front of a chair with your feet apart.
  2. Straighten your arms with your hands touching the knees.
  3. As you inhale, lift your spine to enhance the stretch and move your breastbone forward. This is the cow pose.
  4. When exhaling, move your waist backward while your chin drops towards the chest; thus, the cat poses.
  5. Repeat the poses for around six rounds.

The following are some benefits of Seated Cat-Cow Pose:

  • Enhances the mobility of your spine.
  • Relaxes hip pockets
  • Treats back pain and arthritis

Precautions For Doing Seated Cat-Cow Pose:

People with conditions such as a lumbar disk should avoid these forward bending movements.

Thread the Needle Pose (Parsva Balasana):

This posture helps you stretch the shoulders and chest.

thread the needle pose yoga
Credit: Gaia, Thread the Needle Pose (Parsva Balasana) – Restorative Yoga Poses

How to Practice the Thread the Needle Pose:

  1. Be on your hand and knees, then place your knees below the hips while the wrists go directly under your shoulders.
  2. Upon exhalation, move your right arm and put it under the left one holding your palm up. Lie your right side of the face on the mat.
  3. Raise your elbow and hips.
  4. Broaden your upper back as you relax the lower back. Give time for the tensions in your arms, neck, and shoulders to be relieved.
  5. Side your hand out to release; you can do the same pose for the opposite side.

The following are some benefits of Thread the Needle Pose:

  • Release tension in the upper back around the shoulders.
  • Stretches the lower back and hips.

Precautions For Doing Thread the Needle Pose:

Do not perform this pose if you had a recent injury, especially on the neck, knees, or shoulder. Also, if you are experiencing back pain, be careful when doing the poses.

Legs Up The Wall (Viparita Karani):

This is more of a passive yoga practice.

Legs Up The Wall
Legs Up The Wall (Viparita Karani) – Restorative Yoga Poses

How to Practice the Legs Up The Wall:

  1. Lie on your back with your legs held up against the wall.
  2. Spread your arms to touch the base of the wall.
  3. You can remain in this posture for 5-15 minutes.

The following are some benefits of Legs Up The Wall:

  • Treats anxiety
  • Relieves back pain
  • Cures arthritis

Precautions For Doing Legs Up The Wall:

  • You should avoid this pose when on menstruation.
  • People with back problems should perform them under supervision.

Supported Fish Pose (Matsyasana):

If you can comfortably perform this pose, it gives you the ability to float on water easily.

Supported Fish Pose
Supported Fish Pose (Matsyasana) – Restorative Yoga Poses

How to Practice the Supported Fish Pose:

  1. Lie on your back with your arms and feet straight.
  2. Slightly lift your chest, placing the crown of your head directly on the floor.
  3. For support, rest your elbows on the floor.

The following are some benefits of Supported Fish Pose:

  • Stretches the rib muscles and hip flexors.
  • Stimulates the functioning of abdominal organs.
  • Improves posture.

Precautions For Supported Fish Pose:

People with back problems should approach this procedure with caution and under supervision.

Supine Spinal Twist (Supta Matsyendrasana):

Supine Spinal Twist
Supine Spinal Twist
Supine Spinal Twist (Supta Matsyendrasana) – Restorative Yoga Poses

This posture involves the cores, back, and joints.

How to Practice the Supine Spinal Twist:

  1. Lie on your back.
  2. Bring your right knee against your chest.
  3. Using your left hand, move your right knee to the left side.
  4. Stretch your right arm on the ground at a 90-degree angle.
  5. Remain in the posture for a few minutes then switch to the other side.

The following are some benefits of Supine Spinal Twist:

  • Improves digestion
  • Relieves back pain

Precautions For Doing Supine Spinal Twist:

People with back pain need to perform this pose under supervision.

You may also like: Yoga Poses For Kids

Leave a Comment

Your email address will not be published. Required fields are marked *