Moira Khouri NC MH HHP CCP RYT

THE WELLNESS BENEFITS OF RESTORATIVE YOGA

In this yoga blog we’ll be practicing some very relaxing, restorative asana, perfect for unwinding after a busy day or week, or simply because you need a little self-care.

While working your way through the asana practice, focus on your breathing, slowly, fully inhaling and exhaling to calm your nervous system and prepare your mind and body for deep relaxation.

Begin in standing Tadasana Mountain Pose, rooting your feet down by lifting all ten toes, spreading them

apart, then laying them down on the floor for grounding. Feel your heels rooting down providing strength and

balance.

Begin to inhale as you slowly raise both arms upward and move into Utthitta Tadasana, extended mountain

pose. Flattening the curve of your lower back, and feel the stretch in your back and side muscles as you

stretch upward. Continue breathing, close your eyes and feel your strength and steadiness in the pose.

From Utthita Tadasana we move into Vrkasana, Tree Pose. With arms still raised upward, slowly inhale then

exhale as you begin to draw one foot up the inside of the opposite leg. Pressing the foot into the leg will

provide stability, but do not push your foot against the knee joints.

From Vrksasana, Tree Pose, we move to the floor and into Ustrasana, Camel Pose, a gentle back stretch.

Come down to the floor on your knees, laying the tops of your feet flat on the floor. Once you feel stable,

inhale and exhale deeply as you bend backwards and move your hands onto your heels to support you in

this back bend.

Breath deeply, slowly and let go of any tension in your body and mind. If you feel you need more back

support in Camel Pose place your hands on your lower back and hips for support, and only bend further

backwards if you do not have pain or weakness.

From Ustrasana we move into another restorative pose, Ananda Balasana, aka Happy Baby. Move into

Happy Baby by rolling over onto one hip, slowly laying back down on the floor. Bring your legs up and place

your arms inside your legs, gripping the inner side of your feet, bringing the legs up wide apart for a good

stretch of the hip joints and related muscles and tendons. Slowly, gently roll from side to side to give

yourself a relaxing back massage before moving out of the asana.

From Ananda Balasana move into another sweet restorative pose, Anahatasana, aka Melting Heart asana.

Rolling over onto your knees, reach forward and place your hands on the floor ahead of you, straighten

your arms and slowly lower your chest and heart down to the floor (or as close as you can comfortably go).

Feel the stretch in your back and arms, pushing your hips upward and back.

Coming out of Melting Heart asana we’ll move into another sweet restorative pose, Balasana aka Child’s Pose.

Transition from Anahatasana into Balasana by lowering your hips, bending forward to place your forehead to

the floor. Lay your arms back on floor by your sides, reaching back and feeling a stretch in the chest and

shoulders. Breathe slowly and evenly, relaxing into the resting pose.

To complete our Restorative Yoga practice we’ll move over to a wall and ease into Viparita Karani (aka Legs

Up the Wall).

From Balasana take a place at a wall where you have space to move around and to lay down. Sit with one

hip placed against the wall, as you slowly lay back onto the floor, swing your legs up onto the wall, working

your hips up to a close fit against the wall.

You may want a pillow or bolster to support the curve of your neck, and may want a blanket if you feel you

are cooling off too soon.

From Viparita Karani move into Savasana aka Corpse Pose. We consider corpse pose at the end of a practice

to be the place “where the magic happens”. Viparita Karani and Savasana (Corpse Pose) are two of the most

restful of the restorative asana, for their simplicity, and relaxing and healing effects.

http://www.slideshare.net/HeatherJohnstonee500 to view other writings

http://yogaflavoredlife.com Asana Paintbrush Artwork by Charlotte Bradley

http://www.yogajournal.com/poses/types/restorative

http://www.yogajournal.com/poses/legs-up-the-wall-pose