Restorative Yoga: A Practice for Deep Relaxation

{"slug":"restorative-yoga-deep-relaxation","recentPosts":[{"id":"cl2ut55697twd0bioqd4fjdpj","slug":"welcome-dr-loren-fishman","author":{"name":"Jitendra","teacherMytSlug":null,"pictureUrl":"jitendra1.png"},"title":"Accomplished physician and yogi joins advisory board at MyYogaTeacher ","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-05-06T19:05:44.811224+00:00","coverUrl":"h4y5hskgaakmztbldo8v.png","content":{"text":"I’d like to extend a warm welcome and introduce you to our newest advisory board member at MyYogaTeacher — Dr. Loren Fishman.\\nDr. Fishman is an accomplished physician and an experienced yogi with a background in philosophy and math. He’s Assistant Clinical Professor at Columbia University Medical School and has a graduate degree in Foundations of Mathematics from the University of Oxford, and a medical degree from Rush Presbyterian St. Luke’s Medical School. He is also Medical Director of \\nManhattan Physical Medicine and Rehabilitation\\n in New York, NY.\\nDr. Fishman first learned about yoga while studying at Oxford through his discovery of Patanjali’s Yoga Sutras. He felt a kinship with Patanjali, who was also a physician and wrote the first known book on grammar — likely containing origins of math.\\nFrom there, his journey into yoga brought him to India where he sought out liberated, enlightened people. During his travels he became acquainted with another integral book, B.K.S. Iyengar’s Light on Yoga. Dr. Fishman was so inspired that he sought out Iyengar directly and learned yoga from the master himself. \\nAfter studying with Iyengar, Dr. Fishman attended medical school, where he taught yoga to his fellow students, nurses, and doctors while he worked toward his medical degree. Upon graduating, he completed the Tufts-Harvard Residency program and then was Chief Resident in Rehabilitation at the Albert Einstein College of Medicine. \\nHe wasn’t practicing medicine for very long when he made a very important discovery. Dr. Fishman quickly noticed that yoga served as a powerful tool for therapeutic healing. Since then, he has furthered his knowledge about yoga through extensive scientific research and clinical trials.\\nTo date, Dr. Fishman has published more than 100 peer-reviewed papers, including 12 books. Throughout his career, he has demonstrated the therapeutic value of yoga to treat osteoporosis, \\nscoliosis\\n, rotator cuff syndrome, arthritis, insomnia, anxiety, and many other issues. His work has been reviewed by the New York Times, the Wall Street Journal, Spine, Muscle and Nerve, and a number of international periodicals. He has been listed in Castle and Connolly’s “Best Doctors” more than 10 times, and was past President of the New York Society of Physical Medicine and Rehabilitation. \\nHe is currently the Associate Editor of Topics in Geriatric Rehabilitation, and Treasurer of the National Zoster Foundation. He has been a keynote speaker at the International Association of Yoga Practitioners’ meetings, and the Smithsonian Institute in Washington, D.C. Dr. Fishman also has a private medical practice in New York City.\\nDr. Fishman is still expanding his research, conducting clinical trials that show how yoga can effectively heal various physical conditions. We’re excited to announce that you can participate in these trials, and we’ve provided more details on how you can get involved below.\\nOn behalf of everyone at MyYogaTeacher, we are delighted to have Dr. Fishman serving as an advisory board member, and grateful for his enormous contributions to the study of yoga and scientific research. \\nHow you can take part in Dr. Fishman’s research\\nDr. Fishman is currently conducting a free, randomized control study to straighten scoliotic curves of the spine with the help of yoga. This study is for teens only, and involves a daily, two-minute yoga pose and small botulinum injections. He is inviting 14 to 18-year-olds to participate. If you know a teen who’d like to be a part of this study, \\nfollow this link for contact information\\n.\\nDr. Fishman is also conducting another free study on osteoporosis and yoga, and encouraging people with osteoporosis and osteopenia, and people with healthy, strong bones, to participate. For the purposes of this study, there will be a \\nfree online yoga class\\n from 5:30 p.m. to 6:30 p.m., EST. If you are not participating in the study but wish to take the class, you may do so for a modest fee. \\nIf you or someone you know would like to sign up to participate in Dr. Fishman’s osteoporosis study, \\nyou can do so here\\n."},"category":[]},{"id":"cl2qpzoahcp8j0dkaj8r9q540","slug":"international-yoga-day-2022","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"Celebrate International Yoga Day 2022 With MyYogaTeacher - FREE Sessions for All!","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":null,"tags":[],"createdAt":"2022-05-03T22:26:26.102263+00:00","coverUrl":"bm9mwiipzdhlfxubz7ug.jpg","content":{"text":"The MyYogaTeacher team is so excited to announce that we’re celebrating International Yoga Day by offering some very special FREE sessions!\\n(Keep reading to learn more about them and sign up!)\\nThe first International Yoga Day was celebrated around the world on June 21, 2015. After the idea was presented by Indian Prime Minister, Narendra Modi, in his speech to the United Nations General Assembly in 2014, International Yoga Day was made into a formal proposal and adopted by the UN.\\nIt was an exciting day! Over 35,000 people celebrated the first International Yoga Day!\\nMyYogaTeacher strives to continue positively impact the lives of as many people as humanly possible. We do that through yoga and meditation classes, workshops, and teacher training programs. \\nThat is why we invite you to celebrate International Yoga Day 2022 with MyYogaTeacher for FREE!\\nWe’ve put together a series of interesting sessions for International Yoga Day that will allow you to explore different forms of yoga. Our sessions will allow you to connect with practitioners and experts. \\nInternational Yoga Day Event Schedule!\\nMembers and nonmembers can join expert yoga teachers and special guests as they guide you through these special International Yoga Day sessions! \\nJust click the link for each session to sign up!\\n\\nTuesday, June 21\\nWednesday, June 22\\nThursday, June 23\\nFriday, June 24\\n\\n108 Sun Salutations with Bharath Ram\\n\\n6- 8 AM, PST\n9- 11 AM, EST\\n\\nA Yin Experience for the Whole Body with Mrinali\\n\\n6- 7:30 AM, PST\n9- 10:30 AM, EST\\n\\nYoga Therapy Makes the Grade \\n-\\n and the Grade is A+ with Dr. Fishman\\n\\n6 AM, PST\n9 AM, EST\\n\\nIyengar Yoga Session and Q&A with Sri H.S. Arun\\n\\n5- 6:30 AM, PST\n8 -9:30 AM, EST\\n\\nDivine Delight with Yogashree\\n\\n5- 5:30 PM, PST\n8- 8:30  PM, EST\\n\\n\\n\\nYoga, the Key to Resilient Selfcare in COVID Times with Dr. Ananda\\n\\n6 PM, PST\n9 PM, EST\\n\\n\\n\\n\\n\\n108 Sun Salutations with Bharath Ram\\n, Tuesday, June 21\\nFeel invigorated and uplifted after you start your day with this powerful yoga practice! Suitable for all fitness levels, Bharath’s International Yoga Day session will promote detoxification of your body and end with some yogic breathwork (pranayama).\\n\\nDivine Delight with Yogashree\\n, Tuesday, June 21\\nScientific studies have proven that chanting reduces stress, anxiety, and depressive symptoms and increases focus and positive mood. Join this session to experience the rhythmic, healing power of chanting! This practice will end with a beautiful classical song rendition. \\n\\nA Yin Experience for the Whole Body\\n, Wednesday, June 22\\nJoin Mrinali for this wonderful, gentle yin yoga practice designed to help you reconnect with your body, mind, and spirit so you can lead a more harmonious and peaceful day! You’ll use the stillness to rediscover sensations and feelings that get masked by the busy-ness of your days.\\n\\nYoga Therapy Makes the Grade – and the Grade is A+\\n , Thursday, June 23\\nJoin MyYogaTeacher’s newest board member and Medical Director of Manhattan Physical Medicine & Rehabilitation, Dr. Loren Fishman,\\n in this informative session on how to review a yogi’s progress in treating scoliosis, rotator cuff issues, osteoporosis, and weight management! This session is for yoga practitioners and yoga teachers and will end with a live Q&A with Dr. Fishman.\\n\\nYoga: The Key to Resilient Selfcare in COVID Times\\n, Thursday, June 23\\nDiscover how to break free from negative conditioned responses and inherent tendencies in this incredible session with Dr. Ananda, all about how to refocus on your health and wellness. \\n\\nIyengar Yoga Session and Q&A With Sri H.S. Arun\\n, Friday, June 24\\nGo through a series of yoga poses (asanas) in this Iyengar yoga session that will create different positive sensations in various parts of your body. At the end of this invigorating session, you’ll have the opportunity to ask questions about Iyengar yoga and the different aspects of the practice.\\n\\n\\n\\n“Yoga embodies the unity of mind and body; thought and action; restraint and fulfillment; harmony between man and nature; a holistic approach to health and well being. It is not about exercise but to discover the sense of oneness with yourself, the world and nature.” - Prime Minister Narendra Modi\\n\n\\nThese virtual events are free and offer you a wide range of sessions to pick from.\\n \\nOne day you could be experiencing a meditation session and another day you could be listening to a yoga guru share their experience and knowledge of yoga with you. Most of these sessions will also allow you to ask questions at the end of the session, which can be a great way for you to enhance your understanding of your practice and also connect with the subject matter expert.\\n\nJoin us for this incredible event!\n\\n"},"category":["yoga"]},{"id":"cl2l1jvj0kqgu0ck2vheoglrz","slug":"what-is-therapeutic-yoga","author":{"name":"Anuj","teacherMytSlug":"","pictureUrl":null},"title":"Yoga for Better Health: What is Therapeutic Yoga?","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":"Ever wonder what therapeutic yoga is and how it's different from yoga therapy? Get all the details here and then try a Therapeutic Yoga class with us!","tags":[],"createdAt":"2022-04-29T23:03:27.320332+00:00","coverUrl":"lehln3ywumjv20tnra6v.jpg","content":{"text":"We talk a lot about the different types of yoga on the MyYogaTeacher blog, but what makes yoga therapeutic? Besides relieving stress, addressing pain, and helping prevent or cure various medical conditions, therapeutic yoga does even more!\\nAll forms of yoga promote better health. Yoga as therapy benefits the body, mind, and soul.\\nBut \\ntherapeutic yoga\\n is a series of gentle yogic techniques designed to address \\nspecific\\n issues a person may have. It’s an adaptation of a yoga practice to the needs of a person based on persistent health issues that aren’t addressed in a group class.\\nThat’s a pretty general definition so we wanted to dive a bit deeper into what therapeutic yoga is and how it can help you obtain better health.\\nI believe so much in using yoga for therapeutic purposes that I started a class on MyYogaTeacher called Therapeutic Yoga for Wellness! I even have a Bachelors of Science in Yoga Therapy!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\nSo, what does therapeutic yoga \\nactually\\n mean?\\n\\n\\nTherapeutic yoga has specific goals\\nI mentioned above that therapeutic yoga addresses specific, consistent medical problems a person may have. But it does this through a whole body, holistic approach! \\nGoals of therapeutic yoga may include:\\nTo manage symptoms of illness and disease including pain, digestive issues, insomnia, anxiety, and/or depression\\nTo improve a person’s functions at every level - physiologically and psychologically\\nTo create a healthy outlook in the face of life’s challenges\\nThe important thing to remember is that these are general goals. Each person is unique and, with the right yoga instructor, will tailor the goals to the individual. You wouldn’t go to a physical therapist with a shoulder injury and receive physical therapy exercises for your knees, hips, \\nand\\n shoulder, would you?\\nNo.\\nBut the general goal of physical therapy is to heal your body and build your confidence so you can start using the once injured part of your body again and live a full life.\\nThis is very similar to how the goals of therapeutic yoga work!\\n\\nYoga as therapy includes multiple components\\nIf you’re trying to lose weight, you may change your eating patterns, what you eat, and start (or increase) an exercise routine, right? All of those components work together to help you have better health.\\nIn a therapeutic yoga practice, the specific tools for healing include yoga poses (asanas), breathwork (pranayama), and meditation. Sometimes, yoga as therapy might even include hand gestures (mudra) and vocal tones (mantra). All of these tools are tailored to your specific goals and therapeutic needs.\\nIn a general group yoga class, you won’t get the personalized attention and specific instruction you’d need to heal your body mentally, physically, and spiritually. \\nYou especially won’t get that in a pre-recorded class you find on the internet! But at MyYogaTeacher you \\nwill\\n. \\n\\n\\nWhat therapeutic yoga is \\nnot\\nWith this in depth information about therapeutic yoga, you may be wondering what to look for in a therapeutic yoga class! It’s important to understand what therapeutic yoga is, but it’s also important to know what it’s not.\\nHere are some tips to help you seek out a therapeutic yoga class that’s right for you and will help you heal your body, mind, and spirit.\\nTherapeutic yoga is not about talk therapy or physiotherapy.\\nA therapeutic yoga class should be relaxing and nourishing, not vigorous.\\nYour therapeutic yoga instructor should not push or force you into anything in class. Everything is optional.\\nA therapeutic yoga instructor should encourage self-awareness and compassion.\\nTherapeutic yoga should include multiple facets of yoga.\\nTherapeutic yoga is not restorative yoga but may have some restorative forms.\\nIn this day and age of stress, anxiety, burnout, and other mental and physical illnesses, therapeutic yoga naturally heals and provides a respite for those who desperately need it. It is inclusive of all people, shapes, sizes, fitness levels, genders, and ages. \\nHere at MyYogaTeacher, our yoga instructors are committed to helping their students achieve their goals, no matter what they may be. They are truly compassionate, caring, and believe in holistic whole body health and wellbeing. If you’re looking for a yoga community that’s tight knit, MyYogaTeacher is the place to be!\n\nMyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\n\n\n\n\n\n\n\n\n"},"category":["therapy"]},{"id":"cl2i21amk0paq0cka9xc22m6u","slug":"lose-weight-with-yoga","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"Yes, You Can Lose Weight Doing Yoga: Yoga for Weight Loss","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":"Did you know yoga is great for weight loss? It really is! Learn about losing weight with yoga here.","tags":[],"createdAt":"2022-04-27T20:53:41.493423+00:00","coverUrl":"faic3rluaob2u37qw2ye.jpg","content":{"text":"A consistent yoga practice provides many benefits - better sleep, stress reduction, more flexibility, and pain relief. But weight loss? Yes, doing yoga helps you lose weight!\\nDespite the fact that yoga is low impact, easy on joints, and doable by anyone at any fitness level, practicing yoga strengthens, tones, and will even make you sweat! If you’re doing the right kind of yoga, that is.\\nYoga helps people lose weight in many different ways. Depending on how quickly you want to improve your fitness, you may lose weight more quickly than you think!\\nHere at MyYogaTeacher, our yoga instructors are committed to helping their students achieve their goals, no matter what they may be. They are truly compassionate, caring, and believe in holistic whole body health and wellbeing. If you’re looking for a yoga community that’s tight knit, MyYogaTeacher is the place to be!\n\nMyYogaTeacher offers 1:1 classes with authentic yoga instructors from the birthplace of yoga, India! And if you haven’t experienced virtual private yoga classes yet, MyYogaTeacher makes 1:1 classes affordable and accessible! PLUS, with your membership, you get:\\n\\nRadiance! More energy, peace of mind, and better health & fitness\\n42+ daily group yoga classes, 100% live!\\nDiscounted yoga workshops, all live and interactive!\\nMaking new like-minded friends from around the world\\n\\nGrab your 2-week free trial and check out your membership options here!\\n\\nSo let’s talk about yoga for weight loss.\\n\\n\nThe best types of yoga for weight loss\\nIf you’re accustomed to yoga being restorative, calm, and focused almost solely on stretching and lengthening, then you’re probably participating in a yoga practice that won’t help you lose weight.\\nThere are plenty of others that will though!\\nVinyasa yoga\\nA vinyasa is a smooth and seamless transition between poses. Vinyasa yoga includes stringing a series of yoga poses together smoothly with your breath. Your breath is connected to the movements. It is generally fast-paced, and you’ll stay in a constant state of movement.\\nWith less time spent in stationary poses, you’ll quickly build up some heat and even sweat. As the yoga practice progresses, you may find it increasingly difficult to match your breath to your movement. Keep trying though! This is why yoga is called a “practice.”\\nDepending on your size, weight, and the effort you put in, a one hour vinyasa yoga session can help you burn anywhere from 500-700 calories!\\n\\n\n\\nAshtanga yoga\\nThis modern form of traditional yoga is a dynamic, athletic type of yoga practice. Unlike vinyasa yoga, ashtanga yoga is much more structured and is even more physically demanding. This form of yoga is great for weight loss for that reason! \\nOne important note about ashtanga yoga is that it consists of a series of levels. Beginners start with the Primary Series and progress after they’ve mastered and memorized it. \\nYep, we said “memorized.” \\nAshtanga yoga is made up of a set of postures that remain the same each time you practice. Vinyasa yoga poses may change from practice to practice. Once again, you can count on burning some major calories during an ashtanga yoga class, anywhere from 400-600.\\n\\n\\nPower yoga\\nPower yoga is usually a combination of several styles of yoga, including vinyasa and ashtanga yoga. If you’re looking for yoga for weight loss that changes from class to class and is challenging, power yoga is for you!\\nThis form of yoga also promotes better endurance, improves heart function, and builds strength in ways that other forms of yoga may not. This is because your body is not only always moving, but it’s moving in different ways and different directions each time you practice. So your body doesn’t have time to adjust and plateau like it might with other forms of yoga.\\nPower yoga is also great for athletes who are searching for the next challenge!\\n\\nOther ways yoga helps with weight loss\\nIf you have read any of our other articles, you’ll know that we believe yoga is so much more than a physical activity. Yoga is about mental, emotional, \\nand\\n physical health. It’s about bringing harmony to your inner and outer self.\\n\\n\\nYoga prevents emotional eating\\nFood, especially certain types of foods, causes your brain to release serotonin, a feel good chemical. That is why when we’re sad, stressed, anxious, moody, or generally having a bad day, we often turn to food for comfort.\\nThat doesn’t mean our body \\nneeds\\n food at that time though! \\nA regular yoga practice also causes your body to release feel-good chemicals. And not just serotonin. Endorphins, dopamine, and oxytocin are also released. You are less likely to emotionally eat when you’re already feeling good (or better) after a yoga practice or from using yoga breathing techniques.\\nYoga creates self-awareness\\nMindless eating is also another reason people gain weight. Snacking during a movie, drinking a soda while you drive, eating when you’re tired or dehydrated. All of these are forms of mindless eating.\\nA regular yoga practice helps you lose weight because you become more conscious of your body’s needs, more aware of your mental and emotional state. And yoga gives you tools to to replace or eliminate mindless eating. \\nNot only that, but you will find that you practice \\nmindful eating\\n more often!\\nWhether you’re wanting to lose weight for your health, more confidence, just to feel better, or all three, yoga is great for weight loss! \\nMyYogaTeacher offers classes specifically for weight loss. And 1-on-1 classes will provide you with a yoga teacher who’s invested in you. Our yoga teachers create plans relating to nutrition, fitness, and whole body wellness for their students! Their goal is to help you reach yours!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about you!\\nIf you haven’t checked us out already,\\ngrab two free 1:1 sessions with your 2-week free trial here\\n"},"category":["fitness"]},{"id":"cl283l1fmgb3i0cj0wdpae11m","slug":"yoga-nidra-science","author":{"name":"Will","teacherMytSlug":null,"pictureUrl":null},"title":"The Science Behind How Yoga Nidra Affects Your Mental Health ","subTitle":null,"seoTitle":null,"seoDescription":null,"readTime":null,"excerpt":"Ever heard of yoga nidra? Discover what it is, how it works, and how yoga nidra can benefit your mental health!","tags":[],"createdAt":"2022-04-20T21:39:20.573665+00:00","coverUrl":"jxarku7prcghfy5mtcey.jpg","content":{"text":"As the prevalence of anxiety, depression, and other mental disorders continue to rise, worldwide, it’s becoming more and more obvious that many (if not most) adults experience some form of mental health issue at some point during their adult life.\\nFor many adults, the occurrence of depression and anxiety is consistent with family, work, and life stressors.\\nYoga nidra is a specific form of meditation that addresses stress and anxiety, the key components of mental health disorders. While there are traditional medical interventions available to people who suffer with mental health issues, they are often not sought out or continued by patients. \\nPrescription medications, hypnotherapy, psychotherapy, and similar interventions are costly, time consuming, and sometimes are only a temporary solution to the side effects of mental health disorders. \\nResearch shows that not only is yoga nidra safe and effective for treating anxiety and depression symptoms, it’s one of the few holistic complementary forms of therapy supported by conventional medical practitioners.\\nThis is why a good understanding of what yog nidra is and how a yoga nidra practice affects your mental health is important. So you can practice it knowing it’s backed by science!\\n\\nWhat is yoga nidra?\\nWe’ve covered this topic in other articles on the MyYogaTeacher blog as well, but in case you haven’t seen them, here’s a brief explanation!\\nYoga nidra is a form of meditation, usually guided. It’s also often known as “yogic sleep” and is, in fact, practiced lying down (great start, right?!). This ancient form of meditation is where the practitioner – that’s you – enters deep states of relaxation and transfers awareness from the outer world to their inner one.\\nYoga nidra is particularly beneficial for those who suffer from insomnia, burnout, PTSD, anxiety, and depression.\\nThis form of yoga is very different from other forms of meditation. It isn’t just about guided visualizations, affirmations, and yoga nidra is certainly not about daydreaming…or dreaming at all.\\nIn yoga nidra, the conscious mind remains active while the brain and body themselves reach a deep relaxation state. Most importantly, unlike in hypnosis, \\nyou\\n are always in control.\\n\\n\\nThe science behind benefits of yoga nidra\\nNow that you have a better understanding of what it is, we can discuss how yoga nidra works to improve your mental health!\\nYoga nidra and the autonomic nervous system\\nThe autonomic nervous system is the part of our body that regulates functions that don’t require conscious thought. Your heart beating, breathing, eyes blinking, digestion, and blood flow are a few examples.\\nThis system also includes our flight-or-fight response (sympathetic nervous system).\\nThe practice of yoga nidra meditation activates the \\npara\\nsympathetic nervous system – the opposite of the sympathetic nervous system. This is a part of your autonomic nervous system that controls our body’s ability to relax. When we relax deeply (such as when we’re in a dreamless sleep), our body is able to heal.\\nThis is why people who suffer from anxiety and depression often want to use sleep as a coping mechanism. Besides the fact that negative mental health states make you tired, sleeping is recovery.\\nHow does yoga nidra affect mental health?\\nA yoga nidra meditation practice allows your body to enter a sleep-like state while also maintaining control of your consciousness. This allows you to not only deeply relax but also rewire your mind (with the help of a yoga nidra instructor) to think and even behave differently.\\nSo your body gets to heal while you’re addressing the root cause of your mental health issues. No drugs. No pills. No nasty side effects from those types of medications. No costly visits to therapists unless you want to.\\nJust a reduction or elimination of anxiety, depression, and stress responses, which contribute to better mental \\nand\\n physical health.\\n\\nPhysiological side effects of better mental health\\nYour physiological body responds to your mental health. When you’re stressed, it releases cortisol, a hormone that causes inflammation. When you’re anxious, your blood pressure rises. When you’re experiencing post traumatic stress responses, your digestive system may almost completely stop working (temporarily anyway).\\nProlonged exposure to mental health issues is responsible for numerous health problems!\\nHeart attacks, strokes, hypertension, eating disorders, addiction to medications, chronic pain, headaches and migraines. So many things that lead to a shorter life span and impact your current quality of life.\\nYoga nidra meditation benefits include:\\n\\nBetter immune function\\nDecreased blood pressure\\nDecreased cortisol levels\\nImproved sleep\\nEnhanced memory and cognitive performance\\nReduction of chronic pain\\nDiminished symptoms of anxiety and depression\\nMore positive thought patterns\\nReduced or elimination of headaches\\nImproved digestion\\nPlus a whole host of others! \\nWho wouldn’t want to live a happier, healthier life with less stress, more mental clarity, and more optimism?\\nHere at MyYogaTeacher, we’re passionate about whole body health. That includes mental and emotional health. And we feel very strongly that yoga is for everyone. Our expert and experienced yoga teachers are well-versed in many forms of meditation, and group classes dedicated to them are available to all of our members!\\nWe have 70+ expert yoga instructors, many who specialize in yoga therapy, meditation, or even have masters degrees in those same areas. They are experienced, kind, and truly care about your well being!\\nWe’d love to have you join our community and discover how meditation and mindfulness positively impacts your life!\\nNot a MyYogaTeacher member? Whether you’re interested in teaching yoga, starting yoga, or growing in your yoga journey, MyYogaTeacher is a great place to do it!\\nWhen you sign up for a 1:1 membership with us you get:\\n\\n102 expert\\n, highly qualified yoga instructors to choose from\\nThe ability to switch instructors\\n or take classes with only your child’s faves\\nAccess to unlimited group classes\\n, taught \\nlive\\nPersonalized instruction\\n and work out, diet, and lifestyle plans\\nTo be a member of a HUGE community\\n of happy yogis from around the world\\nYoga teachers who become friends\\n, who truly care about your chIf you haven’t checked us out already, \\ngrab two free 1:1 sessions with your 2-week free trial here\\n!\\n\n\n\n\n\\n"},"category":["anxiety"]}],"randomPosts":[],"relatedPosts":[],"blogContent":{"id":"ckli3sc2gctet0c85549pmyiw","slug":"restorative-yoga-deep-relaxation","author":{"name":"Gloria","teacherMytSlug":"gloria-1","pictureUrl":"gloria-pro-1.jpg"},"title":"Restorative Yoga: A Practice for Deep Relaxation","createdAt":"2021-02-23T14:27:42.840065+00:00","coverUrl":"restorative_yoga__ckli3sc2gctet0c85549pmyiw.png","seoDescription":"Looking for a yoga practice that is gentle on your body, reduces stress and anxiety, and can help manage pain? You don't want to miss this restorative yoga practice from myYogaTeacher!","content":{"text":"If you've never experienced restorative yoga, you're in for a treat! This type of yoga is suitable for everyone—from beginners to advanced yoga practitioners. Restorative yoga is a restful yoga practice in which poses are held for longer periods of time for deep, passive stretches. Restorative yoga typically involves the use of props like bolsters, yoga blocks, cushions, and blankets.\\n\\nIn this 60-minute restorative yoga practice, I'll help you relax, relieve tension, and build communion between your body and mind. If you enjoy this practice, please find more classes with me on \\nmyYogaTeacher\\n.\\n\\nBenefits of Restorative Yoga\\nRestorative yoga offers several wonderful benefits:\\nIt's gentle on the body and can help \\nstrengthen the connective tissues\\n around your bones and joints when practiced consistently.\\nThe deep breathing that accompanies restorative yoga \\ncalms the nervous system\\n, promoting relaxation.\\nIncreased relaxation from restorative yoga can \\nimprove sleep and sleep quality\\n.\\nAll types of yoga are associated with \\nimproved mental and physical well-being\\n and can even help people who experience \\ndepression, anxiety, stress, and other mood disorders\\n.\\nRestorative yoga (along with other styles of yoga) is an excellent way to \\nreduce and manage musculoskeletal pain\\n.\\nRestorative Yoga Practice for Deep Relaxation\\nLet's start our restorative yoga practice with a gentle warm-up. Come to your hands and knees with your knees hip-distance apart and your toes tucked. Press your palms into the mat directly below your shoulders with your fingers spread wide. From here, we're going to flow through cat and cow 5 times.\\n\\nCome to a comfortable seated position with your legs crossed. Interlock your fingers and gently bring your arms to the ceiling, lengthening your spine. Inhale. On the exhale, keep your spine lengthened and stretch to the right. Inhale back to center and exhale to the left. Repeat this stretch on both sides. Gently release your arms down.\\n\\nPlace your right palm on your left knee and roll your left shoulder back and down, placing your left hand on the mat behind you. Twist gently, looking over your left shoulder. Release to the center and repeat the twist to the right side.\\n\\nMove your arms into eagle pose with your right arm over the left. Flow through cat and cow poses 3 times, keeping your elbows bent at 90º and your arms away from your body. Repeat this with your arms in eagle pose, this time placing your left arm over the right.\\n\\nThat should be enough to wake up your spine and make you ready for restorative yoga.\\n\\nIn this practice, we'll use a couple of different sizes of bolsters, but if you don't have bolsters you can put together two of the pillows you use at bedtime for the large bolster and use one pillow each for the two smaller bolsters. You'll also need two small cushions, a chair, and a small blanket.\\n\\nWe'll start by placing the chair at one end of the mat and placing the blanket, folded, in front of it. Lay down on the folded blanket on your side and roll onto your back, lifting your legs onto the chair. Your calves will be on the chair and your hips slightly away from the chair.\\n\\nPlace your arms by the side of your body, shoulders relaxed, and let your calf muscles melt into your chair (or bed, wherever you're using to hold your legs). Let your legs relax, your knees and feet rolling outward, naturally. Close your eyes and relax here, moving only to breathe with long, deep inhales and long, complete exhales. Consciously relax the back of your neck, relax your legs, keep your eyes closed. Spend the time relaxing and observing your breath. Stay in this pose for 5–10 minutes.\\n\\nBring your awareness back to your body, gently wiggling your fingers and toes. Roll onto your side and lay there for a moment before sitting up.\\n\\nBring your large bolster in line with the center of your matt and put the two cushions at the top of it. Sit with your hips at the base of the bolster. Bring the soles of your feet together and let your knees fall open. Use your two smaller bolsters to support your knees. Roll onto the larger bolster, keeping your hips grounded. Take a moment to roll your shoulders to the side and dropping your shoulders down. Adjust your hips to your comfort. Elongate your spine. Place your arms to the side of your body and relax in this position. Surrender your body completely to the asana and observe your breath. Stay in this pose for 5–10 minutes.\\n\\nBring your knees back together, keeping the soles of your feet on the ground. Roll to one side and gently come to sitting.\\n\\nKeep the large bolster where it is and remove any cushions you had on top of it. You're going to lean forward onto your large bolster, with your hips supported at its base. If you find that your torso is longer than your bolster, you can bring in cushions to support your face. Make sure they're the same height as your bolster to keep your spine neutral. In this position, rest your palms on the floor with your arms bent and forward. Relax your legs and your feet. If this isn't comfortable, feel free to separate your knees and bend them slightly so you can rest your legs. Let your body melt into the asana. Let go completely and observe your breath. Stay in this pose for 5–10 minutes.\\n\\nGently press your palms down and tuck your toes. Lift your chest up and come up onto your heels to release the pose.\\n\\nNow, we're going to move into a heart opener. Place your bolster perpendicular to your mat. Roll onto the bolster, letting the bolster support your back just below your shoulder blades. Let your head rest back onto a cushion. Your arms will relax over your head, shoulders dropping down and elbows in line with your shoulders. Your palms will face up. Adjust your body as needed for comfort. This position gently opens your chest, bringing you into a small backbend position. Continue breathing in and out, and relax into the pose. Stay in the pose for 5–10 minutes.\\n\\nBring your awareness back to your body. Bend your knees and relax your shoulders and elbows. Roll to one side and gently come up to sitting.\\n\\nBring your large bolster underneath your knees, preparing for savasana. Lie back and let your knees rest on the bolster, falling out to the side. Completely relax your legs. Place a cushion under your head if you need the support. You can also cover yourself with your blanket for added comfort. Relax your body completely with your arms out to your sides, palms up. Relax here for as long as you'd like (we recommend at least 5 minutes).\\n\\nBring awareness back to your body. Feel where your body meets your mat, bringing awareness to each area of your body, starting with your head and moving all the way down to your feet. Gently wiggle your fingers and toes and slowly turn your head on your pillow from side to side. Interlock your fingers and stretch your arms over your head for a nice, deep stretch. Roll to your side and when you're ready, come up to a cross-legged position.\\n\\nBring your palms to your heart center, close your eyes, and take a moment to connect with your breath and your body. Observe your breath. Take a deep breath in and exhale completely. Close your restorative yoga practice with a chant of \\nOm\\n, 3 times. Rub your palms together and place your cupped palms over your eyes. Move your palms back to heart center, \\nnamaste\\n.\\n\\nIf you're interested in more restorative yoga with me, sign up for a \\nfree trial of myYogaTeacher\\n and get access to not only this class but 35+ live classes every single day.","html":"<p>If you&#39;ve never experienced restorative yoga, you&#39;re in for a treat! This type of yoga is suitable for everyone—from beginners to advanced yoga practitioners. Restorative yoga is a restful yoga practice in which poses are held for longer periods of time for deep, passive stretches. Restorative yoga typically involves the use of props like bolsters, yoga blocks, cushions, and blankets.</p><p></p><p>In this 60-minute restorative yoga practice, I&#39;ll help you relax, relieve tension, and build communion between your body and mind. If you enjoy this practice, please find more classes with me on <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">myYogaTeacher</a>.</p><p></p><h3>Benefits of Restorative Yoga</h3><p>Restorative yoga offers several wonderful benefits:</p><ul><li><div>It&#39;s gentle on the body and can help <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.4103/0973-6131.85485\" href=\"https://doi.org/10.4103/0973-6131.85485\">strengthen the connective tissues</a> around your bones and joints when practiced consistently.</div></li><li><div>The deep breathing that accompanies restorative yoga <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.1016/j.psyneuen.2014.07.012\" href=\"https://doi.org/10.1016/j.psyneuen.2014.07.012\">calms the nervous system</a>, promoting relaxation.</div></li><li><div>Increased relaxation from restorative yoga can <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.1186/s12888-020-02566-4\" href=\"https://doi.org/10.1186/s12888-020-02566-4\">improve sleep and sleep quality</a>.</div></li><li><div>All types of yoga are associated with <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.4103/0973-6131.85485\" href=\"https://doi.org/10.4103/0973-6131.85485\">improved mental and physical well-being</a> and can even help people who experience <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.4103/ijpvm.IJPVM_242_16\" href=\"https://doi.org/10.4103/ijpvm.IJPVM_242_16\">depression, anxiety, stress, and other mood disorders</a>.</div></li><li><div>Restorative yoga (along with other styles of yoga) is an excellent way to <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.1186/1472-6882-14-196\" href=\"https://doi.org/10.1186/1472-6882-14-196\">reduce and manage musculoskeletal pain</a>.</div></li></ul><h2>Restorative Yoga Practice for Deep Relaxation</h2><p>Let&#39;s start our restorative yoga practice with a gentle warm-up. Come to your hands and knees with your knees hip-distance apart and your toes tucked. Press your palms into the mat directly below your shoulders with your fingers spread wide. From here, we&#39;re going to flow through cat and cow 5 times.</p><video controls width=\"undefined\" height=\"undefined\">\n          <source src=\"https://media.graphcms.com/kfqY2goSLSx6qlMr34HW\" type=\"video/mp4\" title=\"cat-cow flow.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Come to a comfortable seated position with your legs crossed. Interlock your fingers and gently bring your arms to the ceiling, lengthening your spine. Inhale. On the exhale, keep your spine lengthened and stretch to the right. Inhale back to center and exhale to the left. Repeat this stretch on both sides. Gently release your arms down.</p><p></p><p>Place your right palm on your left knee and roll your left shoulder back and down, placing your left hand on the mat behind you. Twist gently, looking over your left shoulder. Release to the center and repeat the twist to the right side.</p><p></p><p>Move your arms into eagle pose with your right arm over the left. Flow through cat and cow poses 3 times, keeping your elbows bent at 90º and your arms away from your body. Repeat this with your arms in eagle pose, this time placing your left arm over the right.</p><video controls width=\"undefined\" height=\"undefined\">\n          <source src=\"https://media.graphcms.com/zRREOPecSRW3n8bGmQgU\" type=\"video/mp4\" title=\"cat-cow eagle arms.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>That should be enough to wake up your spine and make you ready for restorative yoga.</p><p></p><p>In this practice, we&#39;ll use a couple of different sizes of bolsters, but if you don&#39;t have bolsters you can put together two of the pillows you use at bedtime for the large bolster and use one pillow each for the two smaller bolsters. You&#39;ll also need two small cushions, a chair, and a small blanket.</p><p></p><p>We&#39;ll start by placing the chair at one end of the mat and placing the blanket, folded, in front of it. Lay down on the folded blanket on your side and roll onto your back, lifting your legs onto the chair. Your calves will be on the chair and your hips slightly away from the chair.</p><p></p><p>Place your arms by the side of your body, shoulders relaxed, and let your calf muscles melt into your chair (or bed, wherever you&#39;re using to hold your legs). Let your legs relax, your knees and feet rolling outward, naturally. Close your eyes and relax here, moving only to breathe with long, deep inhales and long, complete exhales. Consciously relax the back of your neck, relax your legs, keep your eyes closed. Spend the time relaxing and observing your breath. Stay in this pose for 5–10 minutes.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:337/ql6t2OT9SWadGRxGxzRJ\" alt=\"restorative yoga opening pose.png\" title=\"restorative yoga opening pose.png\" width=\"600\" height=\"337\" /><p>Bring your awareness back to your body, gently wiggling your fingers and toes. Roll onto your side and lay there for a moment before sitting up.</p><p></p><p>Bring your large bolster in line with the center of your matt and put the two cushions at the top of it. Sit with your hips at the base of the bolster. Bring the soles of your feet together and let your knees fall open. Use your two smaller bolsters to support your knees. Roll onto the larger bolster, keeping your hips grounded. Take a moment to roll your shoulders to the side and dropping your shoulders down. Adjust your hips to your comfort. Elongate your spine. Place your arms to the side of your body and relax in this position. Surrender your body completely to the asana and observe your breath. Stay in this pose for 5–10 minutes.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:337/Db6QnpNlRPqOcC6Urjth\" alt=\"restorative yoga pose 2.png\" title=\"restorative yoga pose 2.png\" width=\"600\" height=\"337\" /><p>Bring your knees back together, keeping the soles of your feet on the ground. Roll to one side and gently come to sitting.</p><p></p><p>Keep the large bolster where it is and remove any cushions you had on top of it. You&#39;re going to lean forward onto your large bolster, with your hips supported at its base. If you find that your torso is longer than your bolster, you can bring in cushions to support your face. Make sure they&#39;re the same height as your bolster to keep your spine neutral. In this position, rest your palms on the floor with your arms bent and forward. Relax your legs and your feet. If this isn&#39;t comfortable, feel free to separate your knees and bend them slightly so you can rest your legs. Let your body melt into the asana. Let go completely and observe your breath. Stay in this pose for 5–10 minutes.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:337/nSK7FaZMTZmGXBIsTC0a\" alt=\"restorative yoga pose 3.png\" title=\"restorative yoga pose 3.png\" width=\"600\" height=\"337\" /><p>Gently press your palms down and tuck your toes. Lift your chest up and come up onto your heels to release the pose.</p><p></p><p>Now, we&#39;re going to move into a heart opener. Place your bolster perpendicular to your mat. Roll onto the bolster, letting the bolster support your back just below your shoulder blades. Let your head rest back onto a cushion. Your arms will relax over your head, shoulders dropping down and elbows in line with your shoulders. Your palms will face up. Adjust your body as needed for comfort. This position gently opens your chest, bringing you into a small backbend position. Continue breathing in and out, and relax into the pose. Stay in the pose for 5–10 minutes.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:337/l3vX99RsZujBT0jAxeQO\" alt=\"restorative yoga heart opener.png\" title=\"restorative yoga heart opener.png\" width=\"600\" height=\"337\" /><p>Bring your awareness back to your body. Bend your knees and relax your shoulders and elbows. Roll to one side and gently come up to sitting.</p><p></p><p>Bring your large bolster underneath your knees, preparing for savasana. Lie back and let your knees rest on the bolster, falling out to the side. Completely relax your legs. Place a cushion under your head if you need the support. You can also cover yourself with your blanket for added comfort. Relax your body completely with your arms out to your sides, palms up. Relax here for as long as you&#39;d like (we recommend at least 5 minutes).</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:337/PEVOLRtfRuiqGl6CnKUx\" alt=\"restorative yoga supported savasana.png\" title=\"restorative yoga supported savasana.png\" width=\"600\" height=\"337\" /><p>Bring awareness back to your body. Feel where your body meets your mat, bringing awareness to each area of your body, starting with your head and moving all the way down to your feet. Gently wiggle your fingers and toes and slowly turn your head on your pillow from side to side. Interlock your fingers and stretch your arms over your head for a nice, deep stretch. Roll to your side and when you&#39;re ready, come up to a cross-legged position.</p><p></p><p>Bring your palms to your heart center, close your eyes, and take a moment to connect with your breath and your body. Observe your breath. Take a deep breath in and exhale completely. Close your restorative yoga practice with a chant of <em>Om</em>, 3 times. Rub your palms together and place your cupped palms over your eyes. Move your palms back to heart center, <em>namaste</em>.</p><p></p><p>If you&#39;re interested in more restorative yoga with me, sign up for a <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">free trial of myYogaTeacher</a> and get access to not only this class but 35+ live classes every single day.</p>"},"category":["therapy"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null},"loading":false,"blog_content":[{"type":"HTML","value":"<p>If you&#39;ve never experienced restorative yoga, you&#39;re in for a treat! This type of yoga is suitable for everyone—from beginners to advanced yoga practitioners. Restorative yoga is a restful yoga practice in which poses are held for longer periods of time for deep, passive stretches. Restorative yoga typically involves the use of props like bolsters, yoga blocks, cushions, and blankets.</p><p></p><p>In this 60-minute restorative yoga practice, I&#39;ll help you relax, relieve tension, and build communion between your body and mind. If you enjoy this practice, please find more classes with me on <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">myYogaTeacher</a>.</p><p></p><h3>Benefits of Restorative Yoga</h3><p>Restorative yoga offers several wonderful benefits:</p><ul><li><div>It&#39;s gentle on the body and can help <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.4103/0973-6131.85485\" href=\"https://doi.org/10.4103/0973-6131.85485\">strengthen the connective tissues</a> around your bones and joints when practiced consistently.</div></li><li><div>The deep breathing that accompanies restorative yoga <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.1016/j.psyneuen.2014.07.012\" href=\"https://doi.org/10.1016/j.psyneuen.2014.07.012\">calms the nervous system</a>, promoting relaxation.</div></li><li><div>Increased relaxation from restorative yoga can <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.1186/s12888-020-02566-4\" href=\"https://doi.org/10.1186/s12888-020-02566-4\">improve sleep and sleep quality</a>.</div></li><li><div>All types of yoga are associated with <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.4103/0973-6131.85485\" href=\"https://doi.org/10.4103/0973-6131.85485\">improved mental and physical well-being</a> and can even help people who experience <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.4103/ijpvm.IJPVM_242_16\" href=\"https://doi.org/10.4103/ijpvm.IJPVM_242_16\">depression, anxiety, stress, and other mood disorders</a>.</div></li><li><div>Restorative yoga (along with other styles of yoga) is an excellent way to <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.1186/1472-6882-14-196\" href=\"https://doi.org/10.1186/1472-6882-14-196\">reduce and manage musculoskeletal pain</a>.</div></li></ul><h2>Restorative Yoga Practice for Deep Relaxation</h2><p>Let&#39;s start our restorative yoga practice with a gentle warm-up. Come to your hands and knees with your knees hip-distance apart and your toes tucked. Press your palms into the mat directly below your shoulders with your fingers spread wide. From here, we&#39;re going to flow through cat and cow 5 times.</p><video controls >\n          <source src=\"https://media.graphcms.com/kfqY2goSLSx6qlMr34HW\" type=\"video/mp4\" title=\"cat-cow flow.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Come to a comfortable seated position with your legs crossed. Interlock your fingers and gently bring your arms to the ceiling, lengthening your spine. Inhale. On the exhale, keep your spine lengthened and stretch to the right. Inhale back to center and exhale to the left. Repeat this stretch on both sides. Gently release your arms down.</p><p></p><p>Place your right palm on your left knee and roll your left shoulder back and down, placing your left hand on the mat behind you. Twist gently, looking over your left shoulder. Release to the center and repeat the twist to the right side.</p><p></p><p>Move your arms into eagle pose with your right arm over the left. Flow through cat and cow poses 3 times, keeping your elbows bent at 90º and your arms away from your body. Repeat this with your arms in eagle pose, this time placing your left arm over the right.</p><video controls >\n          <source src=\"https://media.graphcms.com/zRREOPecSRW3n8bGmQgU\" type=\"video/mp4\" title=\"cat-cow eagle arms.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>That should be enough to wake up your spine and make you ready for restorative yoga.</p><p></p><p>In this practice, we&#39;ll use a couple of different sizes of bolsters, but if you don&#39;t have bolsters you can put together two of the pillows you use at bedtime for the large bolster and use one pillow each for the two smaller bolsters. You&#39;ll also need two small cushions, a chair, and a small blanket.</p><p></p><p>We&#39;ll start by placing the chair at one end of the mat and placing the blanket, folded, in front of it. Lay down on the folded blanket on your side and roll onto your back, lifting your legs onto the chair. Your calves will be on the chair and your hips slightly away from the chair.</p><p></p><p>Place your arms by the side of your body, shoulders relaxed, and let your calf muscles melt into your chair (or bed, wherever you&#39;re using to hold your legs). Let your legs relax, your knees and feet rolling outward, naturally. Close your eyes and relax here, moving only to breathe with long, deep inhales and long, complete exhales. Consciously relax the back of your neck, relax your legs, keep your eyes closed. Spend the time relaxing and observing your breath. Stay in this pose for 5–10 minutes.</p>\n          <picture>\n            <source \n              type=\"image/webp\"\n              data-srcset=\"https://media.graphcms.com/resize=w:960,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height:337/ql6t2OT9SWadGRxGxzRJ\" \n              alt=\"restorative yoga opening pose.png\"\n              title=\"restorative yoga opening pose.png\"\n              \n              \n              class=\"lazyLoadingImg\"\n            />\n            <source \n              type=\"image/jpg\"\n              data-srcset=\"https://media.graphcms.com/resize=w:960,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=,width:600,height:337/ql6t2OT9SWadGRxGxzRJ\"\n              alt=\"restorative yoga opening pose.png\"\n              title=\"restorative yoga opening pose.png\"\n              \n              \n              class=\"lazyLoadingImg\"\n            />\n            <img \n              data-srcset=\"https://media.graphcms.com/resize=w:960,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=,width:600,height:337/ql6t2OT9SWadGRxGxzRJ\"\n              alt=\"restorative yoga opening pose.png\"\n              title=\"restorative yoga opening pose.png\"\n              \n              \n              class=\"lazyLoadingImg\"\n            />\n          </picture>\n        <p>Bring your awareness back to your body, gently wiggling your fingers and toes. Roll onto your side and lay there for a moment before sitting up.</p><p></p><p>Bring your large bolster in line with the center of your matt and put the two cushions at the top of it. Sit with your hips at the base of the bolster. Bring the soles of your feet together and let your knees fall open. Use your two smaller bolsters to support your knees. Roll onto the larger bolster, keeping your hips grounded. Take a moment to roll your shoulders to the side and dropping your shoulders down. Adjust your hips to your comfort. Elongate your spine. Place your arms to the side of your body and relax in this position. Surrender your body completely to the asana and observe your breath. Stay in this pose for 5–10 minutes.</p>\n          <picture>\n            <source \n              type=\"image/webp\"\n              data-srcset=\"https://media.graphcms.com/resize=w:960,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height:337/Db6QnpNlRPqOcC6Urjth\" \n              alt=\"restorative yoga pose 2.png\"\n              title=\"restorative yoga pose 2.png\"\n              \n              \n              class=\"lazyLoadingImg\"\n            />\n            <source \n              type=\"image/jpg\"\n              data-srcset=\"https://media.graphcms.com/resize=w:960,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=,width:600,height:337/Db6QnpNlRPqOcC6Urjth\"\n              alt=\"restorative yoga pose 2.png\"\n              title=\"restorative yoga pose 2.png\"\n              \n              \n              class=\"lazyLoadingImg\"\n            />\n            <img \n              data-srcset=\"https://media.graphcms.com/resize=w:960,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=,width:600,height:337/Db6QnpNlRPqOcC6Urjth\"\n              alt=\"restorative yoga pose 2.png\"\n              title=\"restorative yoga pose 2.png\"\n              \n              \n              class=\"lazyLoadingImg\"\n            />\n          </picture>\n        <p>Bring your knees back together, keeping the soles of your feet on the ground. Roll to one side and gently come to sitting.</p><p></p><p>Keep the large bolster where it is and remove any cushions you had on top of it. You&#39;re going to lean forward onto your large bolster, with your hips supported at its base. If you find that your torso is longer than your bolster, you can bring in cushions to support your face. Make sure they&#39;re the same height as your bolster to keep your spine neutral. In this position, rest your palms on the floor with your arms bent and forward. Relax your legs and your feet. If this isn&#39;t comfortable, feel free to separate your knees and bend them slightly so you can rest your legs. Let your body melt into the asana. Let go completely and observe your breath. Stay in this pose for 5–10 minutes.</p>\n          <picture>\n            <source \n              type=\"image/webp\"\n              data-srcset=\"https://media.graphcms.com/resize=w:960,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height:337/nSK7FaZMTZmGXBIsTC0a\" \n              alt=\"restorative yoga pose 3.png\"\n              title=\"restorative yoga pose 3.png\"\n              \n              \n              class=\"lazyLoadingImg\"\n            />\n            <source \n              type=\"image/jpg\"\n              data-srcset=\"https://media.graphcms.com/resize=w:960,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=,width:600,height:337/nSK7FaZMTZmGXBIsTC0a\"\n              alt=\"restorative yoga pose 3.png\"\n              title=\"restorative yoga pose 3.png\"\n              \n              \n              class=\"lazyLoadingImg\"\n            />\n            <img \n              data-srcset=\"https://media.graphcms.com/resize=w:960,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=,width:600,height:337/nSK7FaZMTZmGXBIsTC0a\"\n              alt=\"restorative yoga pose 3.png\"\n              title=\"restorative yoga pose 3.png\"\n              \n              \n              class=\"lazyLoadingImg\"\n            />\n          </picture>\n        <p>Gently press your palms down and tuck your toes. Lift your chest up and come up onto your heels to release the pose.</p><p></p><p>Now, we&#39;re going to move into a heart opener. Place your bolster perpendicular to your mat. Roll onto the bolster, letting the bolster support your back just below your shoulder blades. Let your head rest back onto a cushion. Your arms will relax over your head, shoulders dropping down and elbows in line with your shoulders. Your palms will face up. Adjust your body as needed for comfort. This position gently opens your chest, bringing you into a small backbend position. Continue breathing in and out, and relax into the pose. Stay in the pose for 5–10 minutes.</p>\n          <picture>\n            <source \n              type=\"image/webp\"\n              data-srcset=\"https://media.graphcms.com/resize=w:960,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height:337/l3vX99RsZujBT0jAxeQO\" \n              alt=\"restorative yoga heart opener.png\"\n              title=\"restorative yoga heart opener.png\"\n              \n              \n              class=\"lazyLoadingImg\"\n            />\n            <source \n              type=\"image/jpg\"\n              data-srcset=\"https://media.graphcms.com/resize=w:960,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=,width:600,height:337/l3vX99RsZujBT0jAxeQO\"\n              alt=\"restorative yoga heart opener.png\"\n              title=\"restorative yoga heart opener.png\"\n              \n              \n              class=\"lazyLoadingImg\"\n            />\n            <img \n              data-srcset=\"https://media.graphcms.com/resize=w:960,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=,width:600,height:337/l3vX99RsZujBT0jAxeQO\"\n              alt=\"restorative yoga heart opener.png\"\n              title=\"restorative yoga heart opener.png\"\n              \n              \n              class=\"lazyLoadingImg\"\n            />\n          </picture>\n        <p>Bring your awareness back to your body. Bend your knees and relax your shoulders and elbows. Roll to one side and gently come up to sitting.</p><p></p><p>Bring your large bolster underneath your knees, preparing for savasana. Lie back and let your knees rest on the bolster, falling out to the side. Completely relax your legs. Place a cushion under your head if you need the support. You can also cover yourself with your blanket for added comfort. Relax your body completely with your arms out to your sides, palms up. Relax here for as long as you&#39;d like (we recommend at least 5 minutes).</p>\n          <picture>\n            <source \n              type=\"image/webp\"\n              data-srcset=\"https://media.graphcms.com/resize=w:960,fit:crop/quality=value:75/output=format:webp/compress/output=format:png/resize=,width:600,height:337/PEVOLRtfRuiqGl6CnKUx\" \n              alt=\"restorative yoga supported savasana.png\"\n              title=\"restorative yoga supported savasana.png\"\n              \n              \n              class=\"lazyLoadingImg\"\n            />\n            <source \n              type=\"image/jpg\"\n              data-srcset=\"https://media.graphcms.com/resize=w:960,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=,width:600,height:337/PEVOLRtfRuiqGl6CnKUx\"\n              alt=\"restorative yoga supported savasana.png\"\n              title=\"restorative yoga supported savasana.png\"\n              \n              \n              class=\"lazyLoadingImg\"\n            />\n            <img \n              data-srcset=\"https://media.graphcms.com/resize=w:960,fit:crop/quality=value:75/output=format:jpg/output=format:png/resize=,width:600,height:337/PEVOLRtfRuiqGl6CnKUx\"\n              alt=\"restorative yoga supported savasana.png\"\n              title=\"restorative yoga supported savasana.png\"\n              \n              \n              class=\"lazyLoadingImg\"\n            />\n          </picture>\n        <p>Bring awareness back to your body. Feel where your body meets your mat, bringing awareness to each area of your body, starting with your head and moving all the way down to your feet. Gently wiggle your fingers and toes and slowly turn your head on your pillow from side to side. Interlock your fingers and stretch your arms over your head for a nice, deep stretch. Roll to your side and when you&#39;re ready, come up to a cross-legged position.</p><p></p><p>Bring your palms to your heart center, close your eyes, and take a moment to connect with your breath and your body. Observe your breath. Take a deep breath in and exhale completely. Close your restorative yoga practice with a chant of <em>Om</em>, 3 times. Rub your palms together and place your cupped palms over your eyes. Move your palms back to heart center, <em>namaste</em>.</p><p></p><p>If you&#39;re interested in more restorative yoga with me, sign up for a <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">free trial of myYogaTeacher</a> and get access to not only this class but 35+ live classes every single day.</p>"},{"type":"CTA","value":"[CTA-DEFAULT]"}],"ctaContent":[{"id":"ckxrz2i14tov40c25g1dpicsg","name":"[CTA-DEFAULT]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz37hsu0cj0a76mgb4594m","name":"[CTA-FREECLASS]","description":{"html":"<p><strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Classes – </strong><u><strong>Live &amp; Interactive</strong></u></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz4d5stsye0b75dtlx1w0n","name":"[CTA-TRENDS]","description":{"html":"<p>Get ahead of the next trend and practice with authentic Indian yoga teachers! Sign up today and <strong>get 2 free private yoga sessions PLUS 2 weeks of unlimited group classes</strong>. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Practice with Authentic Indian Yoga Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz6nq0tqdr0c258titvagg","name":"[CTA-REVIEWS]","description":{"html":"<p>Find out what all the hype is about! <strong>Get 2 free private yoga sessions and 2 weeks of unlimited group classes</strong> with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>103,478 Happy Students &amp; 12,086 ⭐⭐⭐⭐⭐ Reviews</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckxrz7nzktu400b752fym6wpw","name":"[CTA-HATHA]","description":{"html":"<p><strong>Get 2 free private hatha yoga sessions and 2 weeks of unlimited group classes </strong>(including tons of daily Hatha yoga classes). No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Hatha Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>with Authentic Indian Teachers</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cky90p88g3zgc0d23yz6taont","name":"[CTA-NASAL]","description":{"html":"<p><strong>Get 2 free private sessions </strong>to relieve post nasal drip and clear out your sinus. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>with authentic Indian yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Relieve Post Nasal Drip &amp; Clear Your Sinus Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyirvl8g25ce0c70cldmca2g","name":"[CTA-TRATAKA]","description":{"html":"<p><strong>Get 2 free private sessions </strong>with experienced Trataka teachers. </p><p><strong>PLUS, 2 weeks of unlimited group classes </strong>(like ‘Candle Gazing Meditation) with authentic yoga teachers. No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>Learn Trataka (Candle Gazing) Meditation Today!</strong></p><p></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckyisqh482ck60b79rp1r1jcg","name":"[CTA-YIN]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong>, work with an experienced yoga therapist to reduce (and even eliminate) your back pain. <strong>PLUS 2 weeks of unlimited group classes </strong>(like ‘Yoga for Back Pain’) with authentic yoga teachers. 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No credit card required when you sign up today!</p>"},"title":{"html":"<p><strong>Online Yoga Sessions – </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong> Learn Beginner, Intermediate, and Advanced Pranayama!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"ckykb6i2o1o7f0b368s1m7qow","name":"[CTA-LYMPHATIC]","description":{"html":"<p><strong>Get 2 free private yoga sessions</strong> for lymphatic drainage &amp; immunity enhancement. <strong>PLUS 2 weeks of unlimited group yoga classes</strong> (including daily yin-yoga) when you sign up today! No credit card required to sign up.</p><p></p>"},"title":{"html":"<p><strong>Online Yoga Sessions –  </strong><u><strong>Live &amp; Interactive</strong></u></p><p><strong>for Lymphatic Drainage &amp; Boosting Your Immune System!</strong></p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"},{"id":"cl2vqlpyfe3yh0biohgxyx2hg","name":"[CTA-LEAD]","description":{"html":"<p>Lead Form</p>"},"title":{"html":"<p>Lead Form</p>"},"linkText":"Start Free Trial","linkUrl":"https://www.myyogateacher.com/signup"}],"post":{"id":"ckli3sc2gctet0c85549pmyiw","slug":"restorative-yoga-deep-relaxation","author":{"name":"Gloria","teacherMytSlug":"gloria-1","pictureUrl":"gloria-pro-1.jpg"},"title":"Restorative Yoga: A Practice for Deep Relaxation","createdAt":"2021-02-23T14:27:42.840065+00:00","coverUrl":"restorative_yoga__ckli3sc2gctet0c85549pmyiw.png","seoDescription":"Looking for a yoga practice that is gentle on your body, reduces stress and anxiety, and can help manage pain? You don't want to miss this restorative yoga practice from myYogaTeacher!","content":{"text":"If you've never experienced restorative yoga, you're in for a treat! This type of yoga is suitable for everyone—from beginners to advanced yoga practitioners. Restorative yoga is a restful yoga practice in which poses are held for longer periods of time for deep, passive stretches. Restorative yoga typically involves the use of props like bolsters, yoga blocks, cushions, and blankets.\\n\\nIn this 60-minute restorative yoga practice, I'll help you relax, relieve tension, and build communion between your body and mind. If you enjoy this practice, please find more classes with me on \\nmyYogaTeacher\\n.\\n\\nBenefits of Restorative Yoga\\nRestorative yoga offers several wonderful benefits:\\nIt's gentle on the body and can help \\nstrengthen the connective tissues\\n around your bones and joints when practiced consistently.\\nThe deep breathing that accompanies restorative yoga \\ncalms the nervous system\\n, promoting relaxation.\\nIncreased relaxation from restorative yoga can \\nimprove sleep and sleep quality\\n.\\nAll types of yoga are associated with \\nimproved mental and physical well-being\\n and can even help people who experience \\ndepression, anxiety, stress, and other mood disorders\\n.\\nRestorative yoga (along with other styles of yoga) is an excellent way to \\nreduce and manage musculoskeletal pain\\n.\\nRestorative Yoga Practice for Deep Relaxation\\nLet's start our restorative yoga practice with a gentle warm-up. Come to your hands and knees with your knees hip-distance apart and your toes tucked. Press your palms into the mat directly below your shoulders with your fingers spread wide. From here, we're going to flow through cat and cow 5 times.\\n\\nCome to a comfortable seated position with your legs crossed. Interlock your fingers and gently bring your arms to the ceiling, lengthening your spine. Inhale. On the exhale, keep your spine lengthened and stretch to the right. Inhale back to center and exhale to the left. Repeat this stretch on both sides. Gently release your arms down.\\n\\nPlace your right palm on your left knee and roll your left shoulder back and down, placing your left hand on the mat behind you. Twist gently, looking over your left shoulder. Release to the center and repeat the twist to the right side.\\n\\nMove your arms into eagle pose with your right arm over the left. Flow through cat and cow poses 3 times, keeping your elbows bent at 90º and your arms away from your body. Repeat this with your arms in eagle pose, this time placing your left arm over the right.\\n\\nThat should be enough to wake up your spine and make you ready for restorative yoga.\\n\\nIn this practice, we'll use a couple of different sizes of bolsters, but if you don't have bolsters you can put together two of the pillows you use at bedtime for the large bolster and use one pillow each for the two smaller bolsters. You'll also need two small cushions, a chair, and a small blanket.\\n\\nWe'll start by placing the chair at one end of the mat and placing the blanket, folded, in front of it. Lay down on the folded blanket on your side and roll onto your back, lifting your legs onto the chair. Your calves will be on the chair and your hips slightly away from the chair.\\n\\nPlace your arms by the side of your body, shoulders relaxed, and let your calf muscles melt into your chair (or bed, wherever you're using to hold your legs). Let your legs relax, your knees and feet rolling outward, naturally. Close your eyes and relax here, moving only to breathe with long, deep inhales and long, complete exhales. Consciously relax the back of your neck, relax your legs, keep your eyes closed. Spend the time relaxing and observing your breath. Stay in this pose for 5–10 minutes.\\n\\nBring your awareness back to your body, gently wiggling your fingers and toes. Roll onto your side and lay there for a moment before sitting up.\\n\\nBring your large bolster in line with the center of your matt and put the two cushions at the top of it. Sit with your hips at the base of the bolster. Bring the soles of your feet together and let your knees fall open. Use your two smaller bolsters to support your knees. Roll onto the larger bolster, keeping your hips grounded. Take a moment to roll your shoulders to the side and dropping your shoulders down. Adjust your hips to your comfort. Elongate your spine. Place your arms to the side of your body and relax in this position. Surrender your body completely to the asana and observe your breath. Stay in this pose for 5–10 minutes.\\n\\nBring your knees back together, keeping the soles of your feet on the ground. Roll to one side and gently come to sitting.\\n\\nKeep the large bolster where it is and remove any cushions you had on top of it. You're going to lean forward onto your large bolster, with your hips supported at its base. If you find that your torso is longer than your bolster, you can bring in cushions to support your face. Make sure they're the same height as your bolster to keep your spine neutral. In this position, rest your palms on the floor with your arms bent and forward. Relax your legs and your feet. If this isn't comfortable, feel free to separate your knees and bend them slightly so you can rest your legs. Let your body melt into the asana. Let go completely and observe your breath. Stay in this pose for 5–10 minutes.\\n\\nGently press your palms down and tuck your toes. Lift your chest up and come up onto your heels to release the pose.\\n\\nNow, we're going to move into a heart opener. Place your bolster perpendicular to your mat. Roll onto the bolster, letting the bolster support your back just below your shoulder blades. Let your head rest back onto a cushion. Your arms will relax over your head, shoulders dropping down and elbows in line with your shoulders. Your palms will face up. Adjust your body as needed for comfort. This position gently opens your chest, bringing you into a small backbend position. Continue breathing in and out, and relax into the pose. Stay in the pose for 5–10 minutes.\\n\\nBring your awareness back to your body. Bend your knees and relax your shoulders and elbows. Roll to one side and gently come up to sitting.\\n\\nBring your large bolster underneath your knees, preparing for savasana. Lie back and let your knees rest on the bolster, falling out to the side. Completely relax your legs. Place a cushion under your head if you need the support. You can also cover yourself with your blanket for added comfort. Relax your body completely with your arms out to your sides, palms up. Relax here for as long as you'd like (we recommend at least 5 minutes).\\n\\nBring awareness back to your body. Feel where your body meets your mat, bringing awareness to each area of your body, starting with your head and moving all the way down to your feet. Gently wiggle your fingers and toes and slowly turn your head on your pillow from side to side. Interlock your fingers and stretch your arms over your head for a nice, deep stretch. Roll to your side and when you're ready, come up to a cross-legged position.\\n\\nBring your palms to your heart center, close your eyes, and take a moment to connect with your breath and your body. Observe your breath. Take a deep breath in and exhale completely. Close your restorative yoga practice with a chant of \\nOm\\n, 3 times. Rub your palms together and place your cupped palms over your eyes. Move your palms back to heart center, \\nnamaste\\n.\\n\\nIf you're interested in more restorative yoga with me, sign up for a \\nfree trial of myYogaTeacher\\n and get access to not only this class but 35+ live classes every single day.","html":"<p>If you&#39;ve never experienced restorative yoga, you&#39;re in for a treat! This type of yoga is suitable for everyone—from beginners to advanced yoga practitioners. Restorative yoga is a restful yoga practice in which poses are held for longer periods of time for deep, passive stretches. Restorative yoga typically involves the use of props like bolsters, yoga blocks, cushions, and blankets.</p><p></p><p>In this 60-minute restorative yoga practice, I&#39;ll help you relax, relieve tension, and build communion between your body and mind. If you enjoy this practice, please find more classes with me on <a title=\"https://www.myyogateacher.com/group-classes\" href=\"https://www.myyogateacher.com/group-classes\">myYogaTeacher</a>.</p><p></p><h3>Benefits of Restorative Yoga</h3><p>Restorative yoga offers several wonderful benefits:</p><ul><li><div>It&#39;s gentle on the body and can help <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.4103/0973-6131.85485\" href=\"https://doi.org/10.4103/0973-6131.85485\">strengthen the connective tissues</a> around your bones and joints when practiced consistently.</div></li><li><div>The deep breathing that accompanies restorative yoga <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.1016/j.psyneuen.2014.07.012\" href=\"https://doi.org/10.1016/j.psyneuen.2014.07.012\">calms the nervous system</a>, promoting relaxation.</div></li><li><div>Increased relaxation from restorative yoga can <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.1186/s12888-020-02566-4\" href=\"https://doi.org/10.1186/s12888-020-02566-4\">improve sleep and sleep quality</a>.</div></li><li><div>All types of yoga are associated with <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.4103/0973-6131.85485\" href=\"https://doi.org/10.4103/0973-6131.85485\">improved mental and physical well-being</a> and can even help people who experience <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.4103/ijpvm.IJPVM_242_16\" href=\"https://doi.org/10.4103/ijpvm.IJPVM_242_16\">depression, anxiety, stress, and other mood disorders</a>.</div></li><li><div>Restorative yoga (along with other styles of yoga) is an excellent way to <a rel=\"noopener noreferrer nofollow\" target='_blank' title=\"https://doi.org/10.1186/1472-6882-14-196\" href=\"https://doi.org/10.1186/1472-6882-14-196\">reduce and manage musculoskeletal pain</a>.</div></li></ul><h2>Restorative Yoga Practice for Deep Relaxation</h2><p>Let&#39;s start our restorative yoga practice with a gentle warm-up. Come to your hands and knees with your knees hip-distance apart and your toes tucked. Press your palms into the mat directly below your shoulders with your fingers spread wide. From here, we&#39;re going to flow through cat and cow 5 times.</p><video controls width=\"undefined\" height=\"undefined\">\n          <source src=\"https://media.graphcms.com/kfqY2goSLSx6qlMr34HW\" type=\"video/mp4\" title=\"cat-cow flow.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>Come to a comfortable seated position with your legs crossed. Interlock your fingers and gently bring your arms to the ceiling, lengthening your spine. Inhale. On the exhale, keep your spine lengthened and stretch to the right. Inhale back to center and exhale to the left. Repeat this stretch on both sides. Gently release your arms down.</p><p></p><p>Place your right palm on your left knee and roll your left shoulder back and down, placing your left hand on the mat behind you. Twist gently, looking over your left shoulder. Release to the center and repeat the twist to the right side.</p><p></p><p>Move your arms into eagle pose with your right arm over the left. Flow through cat and cow poses 3 times, keeping your elbows bent at 90º and your arms away from your body. Repeat this with your arms in eagle pose, this time placing your left arm over the right.</p><video controls width=\"undefined\" height=\"undefined\">\n          <source src=\"https://media.graphcms.com/zRREOPecSRW3n8bGmQgU\" type=\"video/mp4\" title=\"cat-cow eagle arms.mp4\" />\n          Sorry, your browser doesn't support embedded videos.\n        </video><p>That should be enough to wake up your spine and make you ready for restorative yoga.</p><p></p><p>In this practice, we&#39;ll use a couple of different sizes of bolsters, but if you don&#39;t have bolsters you can put together two of the pillows you use at bedtime for the large bolster and use one pillow each for the two smaller bolsters. You&#39;ll also need two small cushions, a chair, and a small blanket.</p><p></p><p>We&#39;ll start by placing the chair at one end of the mat and placing the blanket, folded, in front of it. Lay down on the folded blanket on your side and roll onto your back, lifting your legs onto the chair. Your calves will be on the chair and your hips slightly away from the chair.</p><p></p><p>Place your arms by the side of your body, shoulders relaxed, and let your calf muscles melt into your chair (or bed, wherever you&#39;re using to hold your legs). Let your legs relax, your knees and feet rolling outward, naturally. Close your eyes and relax here, moving only to breathe with long, deep inhales and long, complete exhales. Consciously relax the back of your neck, relax your legs, keep your eyes closed. Spend the time relaxing and observing your breath. Stay in this pose for 5–10 minutes.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:337/ql6t2OT9SWadGRxGxzRJ\" alt=\"restorative yoga opening pose.png\" title=\"restorative yoga opening pose.png\" width=\"600\" height=\"337\" /><p>Bring your awareness back to your body, gently wiggling your fingers and toes. Roll onto your side and lay there for a moment before sitting up.</p><p></p><p>Bring your large bolster in line with the center of your matt and put the two cushions at the top of it. Sit with your hips at the base of the bolster. Bring the soles of your feet together and let your knees fall open. Use your two smaller bolsters to support your knees. Roll onto the larger bolster, keeping your hips grounded. Take a moment to roll your shoulders to the side and dropping your shoulders down. Adjust your hips to your comfort. Elongate your spine. Place your arms to the side of your body and relax in this position. Surrender your body completely to the asana and observe your breath. Stay in this pose for 5–10 minutes.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:337/Db6QnpNlRPqOcC6Urjth\" alt=\"restorative yoga pose 2.png\" title=\"restorative yoga pose 2.png\" width=\"600\" height=\"337\" /><p>Bring your knees back together, keeping the soles of your feet on the ground. Roll to one side and gently come to sitting.</p><p></p><p>Keep the large bolster where it is and remove any cushions you had on top of it. You&#39;re going to lean forward onto your large bolster, with your hips supported at its base. If you find that your torso is longer than your bolster, you can bring in cushions to support your face. Make sure they&#39;re the same height as your bolster to keep your spine neutral. In this position, rest your palms on the floor with your arms bent and forward. Relax your legs and your feet. If this isn&#39;t comfortable, feel free to separate your knees and bend them slightly so you can rest your legs. Let your body melt into the asana. Let go completely and observe your breath. Stay in this pose for 5–10 minutes.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:337/nSK7FaZMTZmGXBIsTC0a\" alt=\"restorative yoga pose 3.png\" title=\"restorative yoga pose 3.png\" width=\"600\" height=\"337\" /><p>Gently press your palms down and tuck your toes. Lift your chest up and come up onto your heels to release the pose.</p><p></p><p>Now, we&#39;re going to move into a heart opener. Place your bolster perpendicular to your mat. Roll onto the bolster, letting the bolster support your back just below your shoulder blades. Let your head rest back onto a cushion. Your arms will relax over your head, shoulders dropping down and elbows in line with your shoulders. Your palms will face up. Adjust your body as needed for comfort. This position gently opens your chest, bringing you into a small backbend position. Continue breathing in and out, and relax into the pose. Stay in the pose for 5–10 minutes.</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:337/l3vX99RsZujBT0jAxeQO\" alt=\"restorative yoga heart opener.png\" title=\"restorative yoga heart opener.png\" width=\"600\" height=\"337\" /><p>Bring your awareness back to your body. Bend your knees and relax your shoulders and elbows. Roll to one side and gently come up to sitting.</p><p></p><p>Bring your large bolster underneath your knees, preparing for savasana. Lie back and let your knees rest on the bolster, falling out to the side. Completely relax your legs. Place a cushion under your head if you need the support. You can also cover yourself with your blanket for added comfort. Relax your body completely with your arms out to your sides, palms up. Relax here for as long as you&#39;d like (we recommend at least 5 minutes).</p><img src=\"https://media.graphcms.com/output=format:png/resize=,width:600,height:337/PEVOLRtfRuiqGl6CnKUx\" alt=\"restorative yoga supported savasana.png\" title=\"restorative yoga supported savasana.png\" width=\"600\" height=\"337\" /><p>Bring awareness back to your body. Feel where your body meets your mat, bringing awareness to each area of your body, starting with your head and moving all the way down to your feet. Gently wiggle your fingers and toes and slowly turn your head on your pillow from side to side. Interlock your fingers and stretch your arms over your head for a nice, deep stretch. Roll to your side and when you&#39;re ready, come up to a cross-legged position.</p><p></p><p>Bring your palms to your heart center, close your eyes, and take a moment to connect with your breath and your body. Observe your breath. Take a deep breath in and exhale completely. Close your restorative yoga practice with a chant of <em>Om</em>, 3 times. Rub your palms together and place your cupped palms over your eyes. Move your palms back to heart center, <em>namaste</em>.</p><p></p><p>If you&#39;re interested in more restorative yoga with me, sign up for a <a title=\"https://www.myyogateacher.com/free-yoga-classes.html\" href=\"https://www.myyogateacher.com/free-yoga-classes.html\">free trial of myYogaTeacher</a> and get access to not only this class but 35+ live classes every single day.</p>"},"category":["therapy"],"utmCampaign":null,"utmMedium":null,"utmContent":null,"utmSource":null,"utmTerm":null,"utmSearchString":null}}