Balancing the demands of family and work often involves long hours of sitting and dealing with a multitude of stresses. By the end of the day, you deserve some much-needed relaxation and restoration. Restorative yoga is an excellent way to unwind, soothe your body, and ease your mind. Here are three restorative yoga poses that can help you find peace after a busy day.
1. Supported Fish Pose with Two Blocks
Supported Fish Pose is excellent for stretching the chest and shoulders, improving posture, and promoting relaxation.
Instructions:
Start Position: Sit on your mat with your legs extended in front of you.
Place the Blocks: Position two yoga blocks behind you:
One block at medium height at the bottom of your shoulder blades.
The other block at high height under your head.
Lower Onto the Blocks: Slowly lower yourself onto the blocks, letting your head and neck relax toward the floor.
Extend Legs and Relax: Extend your legs straight out in front of you and allow them to relax. Your arms can rest by your sides.
Adjust Shoulder Blades: Gently tuck your shoulder blades underneath you and feel the opening in your chest. Allow your chest to expand and your heart to lift.
Increase relaxation by using an eye pillow for extra relaxation.
Duration: Stay in the pose for up to 5 minutes.
Tips:
Adjust the height of the blocks to change the intensity of the pose.
Alternatively, use a rolled blanket under your shoulder blades and rest your head on the floor.
Benefits:
Stretches the chest and shoulders.
Improves posture.
Promotes relaxation.
Contraindications:
Pre-existing neck or spinal injuries.
High or low blood pressure.
Later stages of pregnancy.
Recent surgery or injury.
Osteoporosis or osteopenia.
2. Thread the Needle Against the Wall
Thread the Needle Against the Wall helps release tension in the hips and provides a sense of physical and mental ease.
Instructions:
Start Position: Lie on your back about a shin’s distance away from the wall and extend both legs onto the wall.
Bend Right Knee: Bend your right knee and place the right ankle onto the left thigh.
Press Thigh Open: Use your right hand to gently press your right thigh open.
Duration: Stay in this position for about 4 minutes, then switch sides.
Benefits:
Releases tension in the hips.
Provides mental ease and clarity.
Creates a sense of physical ease throughout the body, especially in the knees and lower back.
Contraindications:
Any issues related to the hips.
Later stages of pregnancy.
3. Supported Bridge Pose with a Block
Supported Bridge Pose can relieve headaches, improve digestion, respiration, and circulation, and stretch the neck and shoulders.
Instructions:
Start Position: Lie on your back and bend your knees.
Lift Hips: Press into your feet and lift your hips.
Place the Block: Slide a block under your sacrum (not the lower back) at a height that feels comfortable (low or medium recommended).
Knee Position: Bend your knees and keep them directly above the ankles, or separate your feet slightly wider so the knees can join at your midline.
Duration: Stay in this position for up to 4 minutes
Alternative: If you don't have a block, use a book or a folded blanket.
Benefits:
Relieves headaches.
Improves digestion, respiration, and circulation.
Stretches the neck and shoulders.
Contraindications:
Pregnancy if you feel dizzy lying on your back.
Serious lower back and hip issues.
Final Thoughts
Incorporating these restorative yoga poses into your evening routine can help you release tension, improve your posture, and find a sense of calm and relaxation. Always listen to your body and adjust the poses as needed to ensure comfort and safety. Taking a few moments for yourself each day practicing these simple poses can make a significant difference in your overall well-being.
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