Restorative Yoga Teacher Training: All You Need to know
Postures, Sequences, and Bolster Poses for Deep Relaxation
Restorative Yoga is a gentle, mindful practice that emphasizes relaxation, deep breathing, and the use of props like bolsters and blankets to support the body in restful postures. It’s designed to activate the body’s parasympathetic nervous system, promoting deep relaxation and stress relief. Unlike more dynamic yoga styles, Restorative Yoga focuses on holding poses for extended periods, allowing your body to fully surrender and restore. If you’re new to Restorative Yoga or looking to deepen your practice, this guide covers essential postures, sequences, and the benefits of using a bolster. Whether you’re looking to reduce stress or enhance flexibility, Restorative Yoga provides a path to healing and mindfulness.
Restorative Yoga Postures
Restorative yoga postures are the foundation of this practice, helping to release tension and promote relaxation. These postures are typically held for several minutes, with the support of props like bolsters, blankets, or blocks to eliminate any strain or discomfort.
1. Child’s Pose (Balasana) with Bolster
One of the most soothing poses in yoga, Child’s Pose helps release tension in the back, shoulders, and neck. Kneel on the mat, with your big toes touching and knees spread wide. Place a bolster between your legs and slowly fold forward, resting your torso on the bolster. Extend your arms forward or alongside your body, allowing your forehead to rest gently on the mat. Hold for 5-10 minutes, breathing deeply. This version of Child’s Pose with a bolster is a popular choice for beginners or advanced practitioners seeking extra support during long holds. It’s an excellent pose for quieting the mind and calming the nervous system.
2. Supported Bridge Pose (Setu Bandhasana)
This restorative posture opens the chest and stretches the spine, relieving tension from sitting or hunching. Lie on your back with knees bent and feet hip-width apart. Place a bolster or block under your lower back for support. Let your arms rest by your sides, palms facing up. Hold for 5-8 minutes, focusing on gentle, deep breathing. Using a bolster in Restorative Yoga postures like Supported Bridge allows for a gentle heart-opening stretch without straining the lower back.
3. Reclining Bound Angle Pose (Supta Baddha Konasana)
A hip-opener that supports gentle relaxation. Sit on your mat, bring the soles of your feet together, and let your knees fall open. Place a bolster or block behind you and gently recline, allowing your back and head to rest on the bolster. Use additional blocks or blankets under your knees for extra support if needed. Hold for 10 minutes, allowing your body to relax fully into the posture. This posture is one of the most beneficial Restorative Yoga poses for opening the hips while calming the mind and body.
Restorative Yoga Sequences
A Restorative Yoga sequence is designed to help you move through a series of poses at a slow, mindful pace. Below is an example of a short sequence to encourage relaxation and reduce tension.
Sample Restorative Yoga Sequence
Child’s Pose (5 minutes)
Reclining Bound Angle Pose (10 minutes)
Supported Bridge Pose (5 minutes)
Legs Up the Wall Pose (Viparita Karani) (5-10 minutes)
Savasana (Corpse Pose) with Bolster (10 minutes)
Holding these poses for extended periods allows the body to enter a state of deep relaxation. The use of bolsters and other props can make these poses even more restorative by eliminating any unnecessary strain on the body.
Restorative Yoga Poses with Bolster
A bolster is an essential prop in Restorative Yoga, providing extra support for the body in certain poses.
Legs Up the Wall Pose (Viparita Karani) with Bolster
This pose helps with circulation and provides a gentle inversion, which is great for relieving stress and improving blood flow. Sit with one side of your body against the wall, then swing your legs up while lying down. Place a bolster under your hips for support, allowing your back to rest comfortably on the mat. Hold for 5-10 minutes, focusing on deep breathing.
Supported Savasana with Bolster
The final relaxation pose is essential in any yoga practice. In Restorative Yoga, Savasana is often performed with a bolster for maximum comfort. Lie down on your back, with a bolster supporting your knees or under your back. Close your eyes and relax your entire body. Focus on your breath and allow your mind to settle. This pose brings the practice to a close, promoting full-body relaxation and mental calm.
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Restorative Yoga Training and Teacher Training
If you’re interested in deepening your practice or becoming a Restorative Yoga instructor, there are various Restorative Yoga training programs available. Many of these training sessions cover posture techniques, sequencing, and the mental and spiritual aspects of yoga. Restorative Yoga teacher training is ideal for those who want to share the benefits of this deeply relaxing practice with others.
Restorative Yoga vs. Yin Yoga
One of the common questions in the yoga community is the difference between Restorative Yoga and Yin Yoga. While both practices focus on long-held postures and use props for support, Restorative Yoga emphasizes relaxation and minimal physical effort. Yin Yoga, on the other hand, focuses more on stretching and strengthening the connective tissues in the body, particularly around the hips and lower back.
Final Thoughts
Restorative Yoga offers a peaceful, healing practice that helps reduce stress, promote flexibility, and restore balance to both the body and mind. Whether you’re a beginner or an experienced practitioner, the postures, sequences, and use of props like bolsters can make your practice more effective and deeply relaxing. By incorporating this calming practice into your routine, you’ll experience the profound benefits of slowing down and connecting with your body.
Recommended Reads for Restorative Yoga
If you’re looking to learn more about Restorative Yoga, these books can enhance your understanding and practice:
- Relax and Renew: Restful Yoga for Stressful Times by Judith Hanson Lasater – A comprehensive guide to Restorative Yoga postures and sequences.
- The Complete Guide to Yin Yoga by Bernie Clark – While not exclusively Restorative Yoga, this book provides valuable insights into long-held poses and relaxation.
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Restorative Yoga Poses with Bolsters for Ultimate Relaxation – FAQs
What are the benefits of Restorative Yoga?
Restorative Yoga offers numerous benefits, including reducing stress, improving flexibility, enhancing mindfulness, and promoting better sleep. It helps the body relax and rejuvenate by stimulating the parasympathetic nervous system, which aids in stress relief and healing.
What postures are common in Restorative Yoga?
Common Restorative Yoga postures include Supported Child’s Pose, Legs-Up-the-Wall, Reclining Bound Angle Pose, and Supported Bridge Pose. These postures are held for several minutes with the support of props like bolsters, blankets, and blocks to ensure complete relaxation.
How is Restorative Yoga different from Yin Yoga?
While both Restorative and Yin Yoga involve holding poses for extended periods, Restorative Yoga focuses on relaxation and uses props to support the body, whereas Yin Yoga targets deep connective tissues with poses that stretch and strengthen ligaments and joints.
Who can benefit from Restorative Yoga?
Restorative Yoga is suitable for everyone, regardless of age or fitness level. It’s especially beneficial for individuals dealing with stress, anxiety, chronic pain, or those recovering from injury, as it provides a gentle way to heal both body and mind.
What props are used in Restorative Yoga?
Props like bolsters, blankets, blocks, and straps are commonly used in Restorative Yoga to support the body in comfortable positions. These props help maintain proper alignment and ensure relaxation during long-held postures.
How long are the poses held in Restorative Yoga?
In Restorative Yoga, poses are typically held for 5 to 10 minutes or longer. The extended hold times allow the body to fully relax and release tension, promoting deep physical and mental restoration.
Can Restorative Yoga help with stress relief?
Yes, Restorative Yoga is highly effective in relieving stress. By focusing on deep breathing and supported relaxation, it calms the nervous system, reduces cortisol levels, and helps alleviate the symptoms of stress and anxiety.
How often should I practice Restorative Yoga?
You can practice Restorative Yoga as often as you like. Many people benefit from doing it once or twice a week, while others may include short sessions daily to maintain relaxation and stress relief.
Is Restorative Yoga suitable for beginners?
Absolutely! Restorative Yoga is ideal for beginners since it involves gentle movements and long holds with full support from props. It’s a slow-paced, accessible practice that allows everyone to experience the benefits of yoga without requiring advanced flexibility or strength.
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