Restorative yoga is an essential part of yoga. It is recommended as a practice itself in moments of fatigue or stress, to complement the treatment of some diseases (previous medical recommendation) or in addition to any other practice of yoga. Here are some of these wonderful positions that recharge our energy, they give us deep rest and restore health.
Make the necessary adjustments to fully relax, be comfortable and loose. Listen to your body , allow yourself expand comfortably, breathing widely and try to be fully aware at this moment.
In any case remember that a yoga practice should always be adapted to the physical conditions of each. Yoga at home is an option but not a substitute for a yoga session with a specialist, especially if there is any ailment. We recommend consulting a physician before practicing any form of exercise.
Savasana (corpse pose)
Savanasa is the main relaxation pose in yoga and restorative heads. Lie on your back on a yoga mat or blanket (check this site for yoga wear) with your legs apart, feet fallen sideways, arms away from the body, palms facing up. You can place a pillow under your head, waist and behind the knees for greater support and to relax completely. Close your eyes. A bag on the eyes helps block the sensory stimuli.
Relax your neck and face completely, and then make a mental tour of your whole body. If you identify some tension somewhere, drop. Draws attention to your breathing. Breathe slowly and deeply, feeling your abdomen rises and deflates with each breath and you fundes you on the cushions as your mind is quiet.
Make the necessary adjustments to be comfortable. Now he tries to leave the completely still and feel it relaxed and heavy body on the ground. For this you must relax your mind.Feel if there is any physical or mental tension and release it. Savasana is one of the main positions of relaxation, revitalization and principal for the practice of yoga nidra. It looks easy but it is one of the most difficult positions because it only works if you are relaxed but not sleep. The same applies to any restorative posture, relaxation required for release but at the same time full attention. It remains so until the minutes you want.
Paschimottanasana (position of the head on the knees)
Sit with your legs stretched forward and if necessary, place a folded blanket under you. Take two pillows or thick cushion to support you get from your torso and your thighs. Sit up straight and stretch your arms as you can over your head. Bend from the hips, stretching his arms forward, bringing chest to thighs, letting fall with the help of gravity.
In the version of traditional yoga feet, ankles or lower legs grabs, but in this case it is important that there is some stretching but with full support. If this is insufficient, you can use another pillow or even a chair on which to recline. It is essential that no effort can relax. You can lay his head to the side and stay there for several minutes. This is a position that has numerous benefits: it is balm for the nervous system, makes the spine flexible, favors good health, regulates digestion, among others.
Supta baddha konasana (united stance angle)
Lie on your back, with the relaxed and open on each side of the body arms, palms also facing up. Bend your knees and open them on each side of the body, clasping soles. You can have as support a cushion under each knee under your torso to support them. To do this, you can start in the butterfly and lean back carefully, having positioned a thick cushion behind you, supporting your torso and head.
Breathe deeply, inflating and deflating the abdomen, using all of your lungs, but without controlling the breath in any way. Close your eyes and focus on your breathing. It remains so until several minutes. Let your body relax completely and check that there is some tension. Close your eyes and rest, breathing deeply.
Place additional support if needed so that no discomfort. Do not try to push your knees to the floor, rather allows the opening for which your body is ready. In each posture breathe deeply, connect with your body and bring your attention to the present moment. The position of the goddess gives us balance, relaxation and restores health. It gives us peace, opens the hips so helps us to flow like water and helps circulation.
Balasana (child’s pose)
Kneel on one or two folded blankets and knees slightly separated to make room. Place in front of you one or two cushions or several folded blankets to support your head and torso. Sit so your buttocks are resting on your feet. Lean forward and stretch your arms above your head, lengthening the spine, feeling the taste of this stretch. Conserving this space, relax your shoulders and allows the weight of the head and chest rests on the cushions.
Support up to you. It is valid whatever it takes for you to be completely comfortable to release all.
Another version calls for support against the floor, making the light pressure of his forehead against the floor inside us balance, but this restorative supported version is perfect for deep can fully enjoy the rest and quiet. Feel your belly pressing on your thighs when you breathe and relax any physical or mental stress.
Viparita Karani (feet elevated position)
Put two folded blankets, one over the other, near the wall. Sit close to your side leaning on the wall and bend your knees to your chest. Supports your back on the floor as you raise your legs, propping them on the wall and supporting your upper body with your elbows. When you have legs up, let your back rests comfortably on the floor. Libera arms and let relaxed at the sides or loose on your head.
Stay in this position for several minutes, five to ten. Remember to breathe deeply and bring attention to your breathing, which helps the mind to be quiet. To exit the position you can bend your legs to your chest and rodarte to one side. This is a recommended for menstrual cramps, for circulation to sosegarnos posture and cool down in times of heat.