![]() I almost always begin a pose with a block and then move it if/when my body invites me to go deeper. You may also want a blanket/towel to sit on during the opening mediation and a pillow or bolster for some of the poses. You may want a block for this beginner yin yoga sequence. In general, more “advanced” yin classes are characterized by longer holds, not “more difficult” or “more advanced” asana. Follow your breath and try not to fidget! If your body invites you to move deeper, then do so, but there is no forcing yourself into a posture in yin yoga.įinally, you hold for time. Once at your comfortable edge, do your best to find stillness. If you ever feel pain, ease out of the pose right away. Your comfortable edge means a point where you feel sensation, but not pain. The three principle tenants of yin yoga are: Yin yoga focuses on the deeper connective tissues by holding each pose for time. Each class has a comparatively smaller number of poses when compared to a faster, “yang” style class. There are 20 main asana in the Yin Yoga repertoire, but only a handful of these poses are done in each class. Yin yoga is a slower-paced style of yoga. Stay in this pose for a few minutes, relaxing your body deeply.This post may include affiliate links, which means I may make a commission on purchases made through these links at no additional cost to you. After a minute or so, turn your cheek to the other side. ![]() Slowly bring your torso down to rest on the bolster out in front of you, turn to rest on one cheek on the bolster, and place your arms down alongside it. ![]() Place the narrow end of the bolster between your legs and tight against your body. Then take your knees apart and touch your toes together at the back of the blanket. Sit on your heels on your folded blanket. We recommend three specific props to practice the restorative poses below (or in our Restorative Yoga Cards listed below): two foam blocks, a bolster, and a cotton or a wool blanket. The poses are held for longer periods of time to soothe the nervous system. Using the props should not cause any pain, but instead should allow you to completely “let go” and relax deeply. Take your time getting into each of the poses with your props and ensure that you are fully comfortable. Restorative Yoga Poses to Reduce Stressīelow, you’ll find five deeply relaxing poses below to reduce stress and invite calm. For more poses, check out our Restorative Yoga Cards for Kids and Restorative Yoga Cards for Grownups. The five restorative yoga poses below are recommended for ages 6+. ![]() The command to be still in this verse comes from the Hebrew verb that translates: to be weak. Most importantly, embrace the experience, stay calm, and look for miracle yoga moments. Script for Be Still and Know Class: Psalm 46:10 is the verse where we find the words Be Still and Know.Start your restorative yoga session with a few warmup exercises, such as a whole body stretch, knees to chest, lying twist, and cat-cow pose flow.Holding the poses for a longer time might be awkward at first, but keep trying until it becomes more calming.Use eye pillows and warm blankets for added relaxation.Your breath is a powerful tool to bring you to the present moment. Take the pose sequence very slowly and move into the poses without a rush.Feel free to add your own calming affirmations, classical music, relaxation stories, or aromatherapy.Ensure the space is warm, quiet, and peaceful.Wear comfortable clothing and practice barefoot.Be mindful of any injuries you may have before you start the class.I can honestly say that the practice truly works for reducing stress and soothing the nervous system. Last year, as my mom went through breast cancer treatment, I practiced only restorative yoga for six months to manage the emotionally devastating experience. Restorative yoga offers us a chance to escape it all and give our minds and bodies a well-deserved break to deeply relax. Don’t you wish that you could just push a magic button and be transported to a gorgeous beach to relax under the sun and listen to the ocean waves? Maybe your “happy place” is somewhere different, but I’m sure you can empathize with the desire to just escape somewhere to reboot and rejuvenate from this exhausting time.
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