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Home / Health & Fitness / The Primary Poses and Benefits of Restorative Yoga

The Primary Poses and Benefits of Restorative Yoga


Most people nowadays see yoga as one of the most essential and simple methods to exercise. It is proven that yoga maintains mental wellness and physical advantages. Unfortunately, with everything going on globally, including a pandemic, most people’s mental health is at risk.

With so many various kinds of yoga available today, I believe restorative yoga is most suited to individuals trying to adapt to our new normal. It’s simple to accomplish and can be done anywhere, even on your bed.

Be ready for profound relaxation when you attend a restorative live yoga class, whether online or in person. Expect the yoga instructor to explain the props that will be required for the lesson. For example, if you’re in a yoga studio, the teacher will most likely play quiet ambient music and dim the lights. 

If you’re reading this and are currently interested in restorative yoga positions and benefits, read further, for we have the answers to your questions.

What is Restorative Yoga? 

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As the name implies, this kind of yoga “restores” the body to its parasympathetic nervous system function, which aids in relaxation, healing, and restoration of balance. In addition, restorative yoga promotes tranquility by providing room for lengthier asanas postures or poses and deeper breathing.

Restorative yoga promotes profound relaxation by allowing you to maintain postures for extended periods using props to support you fully. The primary goal of Restorative Yoga is to attain physical, mental, and emotional relaxation through resting in postures with the use of props and without strain or discomfort.

Poses and Benefits of Restorative Yoga

  1. Child’s Pose

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The child’s pose is the most prominent resting position in all of yoga. Sit on your feet with your legs on the mat width apart, then bend forward until your abdomen is safely resting among your thighs and your head is on the mat. Legs are easily extended out in front of the body or resting near the torso. This posture may be performed in several different ways. This posture helps to relax the mind, reduce tension, and alleviate lower back discomfort.

  1. Thread the Needle Pose

Thread the Needle Pose is a pose that extends the spine and opens the shoulders. This relaxing posture is suitable for both beginners and experienced practitioners, and it may help alleviate chronic shoulder or back discomfort. Raise the right arm to the horizon while crawling, then bend the forearm and thread the arm underneath the left, so the right shoulder and temple contact the mat. Hold for a few breaths, then shift sides and repeat.

  1. Corpse Pose

This is similar to a lazy position or a do-nothing pose, as are most restorative poses. For deep relaxation and stress reduction, practice the corpse position, also known as savasana. To execute this posture, begin with a folded sheet at the top of the mat and end with a staple or two flipped blankets stacked on top of each other. Between the folded blankets, sit with your knees bent and your back erect. Spread your legs so that the backs of your knees are resting on the cushion or wrapped blanket.

  1. Reclining Hero Pose

Place your hands towards the mat behind you to complete this posture. Next, firm your ankles and press the tips of your feet into the mat. This position stretches the abdomen, calves, deep hip flexors or psoas, elbows, and ankles. In addition, it improves digestion, which strengthens the arches and relieves leg pain. Lastly, this position helps to alleviate the symptoms of menstruation discomfort.

  1. Reclining Bound Angle Pose

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In this restorative position, the mind, body, and spirit are all relaxed. It has all of the benefits of other restorative postures, such as lower blood pressure, pulse rate, and muscular tension. It also alleviated nausea, sleeplessness, anxiousness, and pain.

To do the posture, bring the soles of your feet together and meet them by bending your knees. Allow the legs to drop open and gravity to support the pressure on the legs. Next, loosen your shoulders away from your face to allow your rear body to sink further into the mat.

  1. Happy Baby Pose

The Happy Baby Pose extends the inner thighs, hamstrings, and groin while often releases the hips and back, improving stability and flexibility. In addition, it alleviates lower back pain, adjusts and improves the spine, reduces stress and anxiety, and increases energy levels.

To do this posture, sit flat on a mat or a pad. Bend your legs 90 degrees into your chest and place your head on the mat. Turn your legs upwards and grasp the bottom of your foot like a baby in a cradle.

  1. Legs-Up-The-Wall Pose

Legs-up-the-wall alleviates achy legs and knees, improves the hamstrings and back of the spine, and may help reduce mild backache. To execute this position, place the bottom half of your yoga mat against the wall. Place a folded blanket in the middle of the sheet. The blanket will also serve as a back pillow. If you want, a rolled-up blanket or pillow may be used to support your neck. Sit against the wall with your right foot, then swing your legs up towards the wall. In this position, take a 10-minute break. Concentrate on taking calm, deep breaths and relaxing your muscles.


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