Introduction
Life is replete with pressures and strains that have negative effects on our health. Nowadays, everyone is experiencing high amounts of stress at work and therefore it becomes crucial to take proper time for oneself and relax. Restorative yoga is an effective tool for the healing process and helps a person to feel fresh and renewed. Prenatal and restorative yoga are other forms of yoga that are performed slowly; the practice involves postures, breathe control, and relaxation making them the best form of yoga to be performed when recovering.
In this article, I will bring to light 5restorative yoga poses for recovery, the advantages of performing the poses and how to do it right. These postures may be invaluable for all those who face essential health challenges such as injuries, chronic stress, anxiety or depression, burnout or simple need to take a deep breath and get back on track in a moment.
1. Child's Pose (Balasana)
Child’s Pose is a restorative asana which during its practice, relieves stress in muscles, further creating a sense of security. This pose is for expanding chest, hips and thighs and it will help to relieve anxiety, stress and mild depression. It can also help to relieve back, neck and headaches.
How to perform Child's Pose:
1. In the crucifix position, start by getting on your knees and placing the knees hipwidth apart with toes touching.
2. Kneel down and place your buttocks on your feet and spread your arms out in front of you with your hands down.
3. Gradually bring your lower body towards the ground till your chest is about six inches above the floor and your head touches the floor.
4. Maintain contact with the heels at the buttock and the back of your legs.
5. Bring your arms to the side of your body close to your upper abdomen while they are supine.
6. Hold for at least 5 breaths; then very slowly straighten up and sit back on the heels.
2. Legs-Up-The-Wall Pose (Viparita Karani)
Legs-Up-The-Wall Pose is one of those key-postures which reduces the tension accumulated at the legs, spinal column and hips while also aiding in relaxation. This pose can effectively work to counter act gravity, help improve the blood flow and improve the contraction in the lower back and sacrum areas. It can also help in reduction of the symptoms associated with anxiety, fatigue and insomnia.
How to perform Legs-Up-The-Wall Pose:
1. Stand as side to the wall with your butt resting against the wall.
2. Assume a supine position to centre the back of your hips and your buttocks against the wall.
3. Lie on your back; bend your knees, lift your legs up and place them against the wall with the sole of your feet standing toward the ceiling.
4. Lay a small folded blanket or pillow under your sacrum (lower back area) for spine and hip alignment.
5. Hold this position for five to ten minutes while inhaling deeply and exhaling without any tension.
3. Supine Spinal Twist or the Seated Spinal twist is a yoga pose called Supta Matsyendrasana.
Supine Spinal Twist is a restorative yoga that involves stretching the spine, hip and shoulders region in addition to helping to relieve stress. It assists to release tension through the muscles within the area of the spine, enhances flexibility of the spine and provides the user with a deeper relaxation.
How to perform Supine Spinal Twist:
1. Begin with lying flat on your back with your legs joined at the ankle, feet pointing towards the ceiling and your arms by your side with your palms facing up.
2. Align your left hand at your right knee, your right hand at the outside of the right thigh.
3. Turn by the hip and the shoulder, do not lift hips and shoulders off the floor.
4. Keep it for 5 breaths then relax and flip to the other side.
4. The reclined bound angle or also known as Supta Baddha Konasana.
Reclined Bound Angle is one of the most relaxing restorative yoga postures that can help to open the hips, groin, chest and give a good relaxation and reduce the stress level. These benefits are achievement of a better mental health since this pose can assist in the relief of anxiety, sleeplessness, or mild depression.
How to perform Reclined Bound Angle:
1. Start off lying flat on your back with your legs straight, your arms at your sides and your palms facing the ceiling.
2. Put a folded blanket or bolster between your legs, higher than the knee, to help stabilize the hips and lower back.
3. Put your head on a pillow and have two more pillows under your shoulders to provide the cervical and thoracic spine support.
4. Perform this position for at least 10 minutes, slow and steady breathing while releasing tension.
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