|

How to get started with restorative yoga for stress relief and relaxation

Introduction

Do you feel stressed? Practicing restorative yoga can provide you with mental and physical relaxation – something that is needed now more than ever. Restorative yoga activates the parasympathetic or relaxation response in the body, which helps to balance the nervous system. This allows our bodies and minds to experience deep healing and rest. Breathing techniques and deep relaxation help us settle our minds into stillness.

woman meditating in nature

The parasympathetic nervous system (PNS) brings about the ‘rest and digest mode’. It is the opposite of the sympathetic nervous system, which triggers a flight or fight response. When the parasympathetic nervous system is active, we feel calm and relaxed. Restorative yoga focuses your mind through breathing techniques and poses aimed at helping you find a way to be more present in the moment. It slows everything down so you can sit in your body comfortably, absent from judgment and embracing a heightened sense of self-awareness.

What is Restorative Yoga?

Practicing restorative yoga provides you with an opportunity for complete mental and physical relaxation. Rather than moving quickly from one pose to the next, as is done in a traditional vinyasa flow, restorative yoga sessions are built around fewer yoga poses that are held for 5 to 10 minutes at a time or longer. The goal is to deepen your stretch, clear your mind and sink into your body while you focus on your breath. There should be no discomfort in the poses. The focus should be on mindfulness, staying in the present moment and letting your body remain still.

Props for restorative yoga

As you sit or lie in each pose, you are encouraged to use props including bolsters, blankets and pillows to support your knees, neck and lower back. This provides comfort while you’re deepening your stretch through the poses. Studio classes may play soft sounds or background music to help lull you into a sense of peace. In some studios, you may be offered an eye covering to reduce visual distractions, along with low-level lighting for added comfort.

The Benefits of Restorative Yoga

Restorative yoga is great for beginners and anyone seeking stress relief. Practicing restorative yoga provides physical, mental and emotional benefits. Physical benefits include enhanced flexibility and mobility, relief for chronic pain and tension. Restorative yoga also supports nervous system regulation, reducing cortisol and improving sleep. Mental and emotional benefits include reduced stress and anxiety. Practice also encourages mindfulness and self-awareness, which can promote a sense of inner peace and emotional balance.

woman in child pose for restorative yoga

Because restorative yoga is a forced slow-down and puts your physical body on pause, regular ongoing practice can have a positive long-lasting impact by:

  • Providing stress relief 
  • Increasing resiliency
  • Slowing your heart rate
  • Lowering your blood pressure
  • Relieving chronic pain

Restorative yoga also reduces some of the internal mental chatter we experience and can be beneficial if you experience any of the following:

  • Anxiety
  • Depression
  • Intrusive thoughts
  • Overthinking
  • Self-doubt
  • Low self-esteem

How to Get Started with Restorative Yoga

The first step to getting started with restorative yoga is committing time for your practice. Find a time that works best for you. Practicing first thing in the morning can set your day up in a positive direction or you can do it at night to wind down and get ready for a peaceful night’s sleep. Next, ensure you have a calming environment (dim lighting, quiet space, soothing music) and props available to support your body for full relaxation. Hold poses for at least 5-10 minutes while focusing on slow, deep breathing. Let go of the need to achieve a ‘perfect’ pose, just relax and listen to your body.

It might be helpful to attend a few restorative classes at a local studio to get familiar with the poses and how to use any props. There are also several YouTube channels that offer restorative yoga classes. Some of my favorite YouTube channels that offer free yoga videos include Charlie Follows and Yoga with Bird.

Basic Restorative Yoga Poses to Try:

  • Supported Child’s Pose (Balasana) – Eases lower back and hip tension.
  • Reclining Bound Angle Pose (Supta Baddha Konasana) – Opens hips and chest.
  • Legs Up the Wall (Viparita Karani) – Relieves tired legs and promotes circulation.
  • Supported Savasana (Corpse Pose) – The ultimate relaxation pose.

Conclusion

The most important thing to take from restorative yoga is gentle, conscious relaxation. This practice should focus on meeting yourself where you are without judgment of any kind. Release any expectation of how you think it should go because each day will be different.

Give restorative yoga a try, even for just a few minutes a day. Consider practicing whenever you feel stressed, maybe once a day or week. Try starting with 20 to 30 minutes at a time just to see how this practice fits into the rest of your day and how the energy you put into it gives back.

Restorative yoga can play an important part of your wellness journey. To learn more, check out this article on how to map your wellness journey.

Have you tried restorative yoga? Share your experience in the comments!

Similar Posts