My Go To Asanas series - Restorative poses

In the middle of the busy season and holiday festivities is extremely important to check-in and ask yourself - when is the last time you allowed yourself just to rest? Sometimes it's scary to think that we only think of rest as sleep. Of course, we stay passive and watch mindless stuff online but this constant information overflow without actually being present and still with ourselves is not really restorative. It is hugely important for our well-being to dedicate time to tap into our parasympathetic nervous system and regulate our bodies through being passive. I talk about the impacts of overactive nervous systems more in my previous blog post.

Yin yoga is a restorative yoga style which enables us to be passive. It took a long time for myself to get comfortable with stillness. At first, it felt like I was literally doing nothing because I was so used to a more dynamic style of yoga, especially vinyasa. In contrast to vinyasa, in yin yoga the meditative element of yoga can be harder to achieve. Vinyasa flow, as the name describes, the mind goes into a state of flow, where movement and breath become unified creating a sense of ease and presence. In yin, the lack of dynamic movement often activates our conscious mind and it can be difficult and overwhelming at first to sit with all our raising thoughts and to not escape from them.

This is why it's so important to try out different forms of yoga in different seasons and stages of life. Sometimes we want to focus more about turning inwards and finding comfort in stillness (despite anxieties, fear and other uncomfortable feelings) and sometimes we want to expand, challenge ourselves and maybe even get a little goofy and creative with our practice. In any case, having both passivity and activity in our lives - the yin and yang - makes us feel more balanced overall.

In these poses I've highlighted some of my favourite poses which you can incorporate as a part of more restorative yoga routine.

Uttanasana variation - Head to knee pose, single leg forward fold pose

A version of the classic forward fold pose focused on each leg at a time. This is a seated pose and you only need a comfortable ground underneath you. If you would like to do a full seated yoga routine, please check my YouTube video 10 MINUTE Evening Yoga Stretch.

Checking your alignment:

1. The first thing to do is to make sure your seat bones are firmly grounded on the floor or ground.

2. You can start this pose from sukhasana easy seat by extending one of your legs forward.

3. With your inhale, lift your arms up and stretch your spine and with your exhale descend on the left that is extended. Your spine does not have to straight but you can think of that the fold begins from your hips by imagining a pull from your belly button toward your ankle.

4. Relax your head, neck and the muscles in your face. It is totally fine if your mouth slightly opens to let your breath flow naturally. Please ensure that your breath can always flow with ease.

5. Repeat on the other side.

Modification:

It is easy to modify the easy sit by bringing yoga blocks (or anything) under your forehead to give support for your head and neck.

Marjaryasana - Seated Cat Pose

This pose mimics the traditional cat&cow pose when we're in a table-top asana, but it is a seated pose. I often combine this with a counter opening pose where I open my arms into a cactus shape. If you're looking to combine this asana with some active elements, please check my YouTube video 10 MINUTE Midsummer Yoga.

Checking your alignment:

1. The first thing to do is to make sure your seat bones are firmly grounded on the floor or ground. You can start this pose also from a sukhasana easy seat.

2. Your shoulders are pressing down. We have a natural tendency to lift our shoulders up, especially when we're stressed. Try to consciously push them downwards.

3. Lift your knees up to your chest level and hug your chins with your arms.

4. Relax your head and neck and round your spine. You can imagine your spine as a C-shape. Please ensure that your breath can always flow with ease.

5. You can do a counter pose at the end by opening your chest and your arms into a cactus shape.

Modification:

This pose can be modified by bringing a yoga block (or anything sturdy) under your bottom to straighten your spine and to give extra comfort. Normally your knees open up quite naturally if you bring a block underneath. You can also try this pose in soft cushioned area (like your bed) or with your spine against the wall.

Balasana - Child's pose

Probably one of the most well-known yoga poses (and one of my own absolute favourites!) is a child's pose. It's super restorative and you can do it often with ease. I like to use this asana as a part of my flow routines to have a little check-in in between the poses. You can try this kind of routine in my YouTube video 15 MINUTE Yoga for Freedom.

Checking your alignment:

1. You can begin this pose from a table-top pose. Check your wrists are under shoulders and knees under your hip bones. You can do this pose with your knees open or closed.

2. Start by descending your bottom on your heels. Your forehead rests on your mat or ground, your hands are reaching toward the front.

3. If you keep this pose purely passive, then just focus on your breathing and relaxing your body. Otherwise, you can make this pose a nice stretch by reaching your fingertips front (you should feel this in your shoulder plates) and consciously pressing your heart space on the mat.

4. Keep your head and neck relaxed. Make sure you're not clenching your jaw. Ensure that your breath can always flow with ease.

Modification:

For some people, this pose is easier when the knees are together as it is less of a stretch for the hips. You can make this pose extra restorative by bringing a soft pillow or a yoga bolster under your body. Having a blanket around you may also do the trick. A great way to send signals to your body that it is safe to relax!

Viparita Karani - Legs up the wall pose

Known for its restorative benefits, legs up the wall is ultimately one of the best restorative poses because it plays with gravity and blood circulation. It's especially nice after a long day of sitting or walking. I usually incorporate legs up the wall in my classes and I combine it with some ankle rolls before final savasana and meditation. I have a nice slowing down sequence in my YouTube video 15 MINUTE Yoga for Freedom.

Checking your alignment:

1. Make sure your spine is firmly on the ground and you feel grounded. You can softly bring your legs up or first bring your knees into your chest and then straighten them up in the air.

2. Ensure your lower back stays rooted on the ground. Your knees can be bent, the goal is not to keep your legs straight. Your hands can lay on your sides or on your heart space and abdomen.

3. You can do a few ankle rolls or just keep your legs still and feel the blood flow. Ensure that your breath can always flow with ease.

Modification:

As the name says, you can also place your legs up the wall. In so doing, make sure that your bottom is close enough to the wall. You can also place a yoga block or a pillow under your lower back (just under your tail bone) to give a little bit of inversion-like feeling. Feel free to bring a blanket around you.

I hope these poses will help you to relax and restore. Please share with me your thoughts what are your favourite ways of finding restoration. I look forward to seeing you on the mat.

I wish light in you day,

x Sara