Release Anxiety Restorative Yoga
Famous yoga teacher B.K.S. Iyengar developed a practice of holding poses for a longer time period to connect with your inner processing. This practice of active relaxation allows students to go into poses supported by bolsters, blankets, blocks etc. When you get into pose the rest is up to gravity and your breath. The teacher will darken the room, calming music, maybe a little aromatherapy and then cue you to decompress.
The More Props The Better!
Bolsters, blankets, pillows and blocks are just a few of the possible comforting ways to get into pose. Sandbags are used to deepen into a posture. Eye pillows filled with flax and scented with an aromatherapy oil heighten the experience. What’s also great about this practice is that there are many poses that no prop is even needed. This makes it a home practice for even the newest of beginner to easily watch a video and follow along.
Why does restorative yoga help relieve stress and anxiety?
We live in a fast paced society of go-go-go day in and day out. When we stay in place and relax, our brains do a wonderous thing! Our brains activate our rest and digest or the Parasympathetic Nervous System. This happens by sending signals to the body that it is safe to relax and let go. It helps relieve the pressure of our Sympathetic Nervous System that causes our fight, flight or freeze response. When we are stressed, our Sympathetic stays activated causing panic, anxiety and ultimately breaks down our body’s resistance to diseases and infections.
Common Benefits of Restorative Yoga:
· Relieve effects of chronic stress
· Reduction of blood pressure
· Improves sleep
· Reduces pain and general fatigue
· Helps processing for trauma or PTSD
Here are 5 ways to let go of anxiety with restorative yoga poses:
-All poses are held 5-15 minutes
-Add more props as needed. (I.E. blanket under knees to add comfort)
-Use aromatherapy, soft lighting and relaxing music to increase calm
Salamba Balasana-Supported Child’s Pose
1. Add bolster or pillow to stack of blocks or books.
2. Kneel in front of low end until pelvis touches.
3. Lay face turned and arms completely relaxed.
Supta Sukhasana/Supta Baddha Konasana- Reclined Supported Easy/Cobbler Pose
1. Add bolster or pillow to stack of blocks or books.
2. Sit back against low end until touching back
3. Recline back with arms completely relaxed
Salamba Viparita Karani- Supported Leg’s Up Pose
1. Add bolster or pillow to stack of blocks or books.
2. Bring bottom to touch bolster.
3. Send legs up bolster and recline body down.
Salamba Parivrtta Balasana-Supported Twisting Child’s Pose
1. Add bolster or pillow to stack of blocks or books.
2. Bring hip to touch bolster
3. Face bolster and lay face to the side as legs comfortably sprawl
4. Arms are completely relaxed
Supta Baddha Konasana- Supported Reclined Bound Angle/Cobbler Pose
1. Lie on back with bolster under knees, bottoms of feet touching, or apart.
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