A few weeks back, Sage posted about consistency and variety. It’s important to establish a regular yoga practice, and it’s equally as important to make sure your yoga practice doesn’t get so routine that it stops helping you grow. Sometimes the yoga we need in order to grow is the kind that is physically challenging—we find ourselves a little sore a couple of days later. Just as important, though, is relaxing, restoring, and using yoga as a tool for recovery (whether that recovery is from a hard training session or from a weekend with grandchildren.)
There are many restorative yoga poses. Sage offered one last week: Legs up the Wall. My other favorite restorative poses are the ones offered below. They allow you to passively open your chest and shoulders (supported fish), gently support your body in a twist (supported twist), sweetly open the side body (supported side stretch) and turn on your parasympathetic nervous system (supported bridge pose—or really all of them!)
As we move into warmer spring weather and get more active, it’s important to take time to unwind, relax, and get quiet. Your body needs it to continue to get stronger and your mind (and spirit) needs it, too.
To explore these poses, gather a bolster, block, and a mat. If you have an eye pillow handy, even better!
Supported fish pose: Lie on your back. Position the bolster raised on an incline on a block. Place the small of your back against a bolster and lie back on it. An eye pillow on the eyes may feel nice, too. Want more options? Check out this post on supported fish, too.
Supported twist: Sit with legs curled to one side. Place bolster with the short-side to your hips. Twist body and drape your belly and chest over the bolster. Your head can turn the opposite direction of your knees for more twisting, as I’m showing here. It may also feel nice to place a block between your knees. (Repeat this on the other side.)
Supported side stretch: Sit with legs curled to one side. Place your bolster with the short-side to your hip. Stretch the side of your body onto the bolster. Your top arm should drape alongside your ear. It may be nice to hold on to the bolster with that hand. Your bottom arm can settle under your head or drop in front of the bolster, if that is comfortable. (Repeat this on other side.)
Supported bridge pose: This version of bridge offers support for the hips. Place a bolster or a block underneath your pelvis. Stretch arms out to the sides and relax. An eye pillow over the eyes might be nice, too. For a deeper release at the front of your hips, try straightening your legs.