Image source [2]
“The journey of a thousand miles begins with a single step.”
– Sir William Osler (Father of Modern Medicine)
Restorative yoga poses are meant to calm the central nervous system (CNS) down and allow the mind and the body to relax into each pose for extended periods of time. Be mindful of entering into each pose and slowly transitioning into a restful savasana / child’s pose or a restorative side lying position with a pillow supporting your neck to allow your nervous system to adjust to the physical changes from each pose. Most importantly listen to your body and if for some reason you aren’t comfortable in a specific pose gently move into a different pose that works best for you and your body.
Health Benefits [2, 3, 4, 5]
- inversion poses bring the head below the heart and the lower extremities above it shifting our perception in space
- lowered blood pressure
- lowered heart rate
- improved circulation throughout the body
- release of endorphin hormones from the brain
- deep relaxation and calmness from within stimulating the parasympathetic nervous system (PNS) from the autonomic nervous system (ANS)
Props Needed:
- towel or yoga blanket folded to support your neck (optional)
- yoga bolster (optional)
- 1 yoga blanket draped over your body to keep you warm (optional)
- yoga mat (optional)
- two yoga blocks (optional)
Purpose
- completes the cycle from the Sun Salutations which reset the muscle lengths in the brain and heated the body
- allowing muscles, ligaments and tendons at each joint to reset themselves to neutral
- stimulating nerve conduction and illuminating the Chakras
- reconnecting to our parasympathetic nervous system (PNS) allowing for deep relaxation and restoration
- activating theta brain wave patterns “oscillating and vibrating at a frequency of 4-8 Hz engaging our intuitive unconscious mind assessing deep seated memories and connecting to our collective unconscious. Allowing for healing to occur in this state” [1]
- deeper states of Savasana lead to the brain pattern found in the Delta (0.5 to 2 Hz frequency) associated with dreaming [1]
- increasing nerve conduction within the brain leading to increased consciousness of the body [1]
Precautions/Contraindications [2, 3, 4, 5]
- do not perform poses or movements that cause pain or discomfort
- pregnant beyond the first trimester
- glaucoma or other eye disorders
- currently taking any blood pressure medications
- history of stroke or heart disease
- diabetes
- spinal problems
- chronic neck pain
- excessive weight
- head injuries
- inner ear issues
- hiatus hernias
- feeling faint or dizzy
- osteoporosis / osteopenia *
*modification can be a safe option for some but talk with teacher before trying
Innervation & Chakra Illuminated
- vagus nerve helps to regulate our nervous system
- third chakra related to central or solar plexus, digestive organs, muscles, immune system and nervous system.
Setup
Image source [2]
- Start in a comfortable seated position or siddhasana pose with your eyes closed.
- Tune into your breath and how your body is feeling. On the next inhalation through your nose allow your ribs to expand like an accordion. On the exhalation allow your body to soften into the floor allowing the air out through your nose or mouth. Repeat this cycle for at least 5 to 10 rounds taking this time to scan your body for any tension allowing your body to release the tension from your body on each exhalation.
- Find your way onto your back and slowly extending your arms and legs onto the ground.
- Allow your shoulders to roll back and expand the chest on each inhalation and exhalation.
- Place a bolster underneath your knees for additional support to release any remaining tension in your low back area.
- When resting on the ground if your chin is extended backwards place a towel or blanket underneath your head to prop yourself up to a neutral spine position. Make sure the back of your neck remains wrinkle free with no added stress placed on your neck region.
- Tune into your breath and how your body is feeling. On the next inhalation through your nose allow your ribs to expand like an accordion. On the exhalation allow your body to soften into the floor allowing the air out through your nose or mouth. Repeat this cycle for at least 10 rounds before rolling to your right side and coming to a seated position or siddhasana pose. Take 5 more even inhalations and exhalations scanning your body.
- Tune into your body. What do you notice from this pose? How this has pose allowed things to shift and settle within your body?
Setup with Yoga Blocks
Image source [2]
- Start in a comfortable seated position or siddhasana pose with your eyes closed.
- Tune into your breath and how your body is feeling. On the next inhalation through your nose allow your ribs to expand like an accordion. On the exhalation allow your body to soften into the floor allowing the air out through your nose or mouth. Repeat this cycle for at least 5 to 10 rounds taking this time to scan your body for any tension allowing your body to release the tension from your body on each exhalation.
- Place one block in the region of your shoulder blades to passively stretch the intercostal muscles and expand the chest. Note you want to avoid extending your neck upward towards the ceiling as this will tighten your throat and can harm your neck spinal area.
- Place the second block underneath your head to gently support your neck in space. Keep in mind the back of your neck should remain wrinkle free and elongated. Note if the block isn’t comfortable pad with a folded hand towel.
- Find your way onto your back and slowly extending your arms and legs onto the ground.
- Allow your shoulders to roll back and expand the chest on each inhalation and exhalation.
- Place a bolster underneath your knees for additional support to release any remaining tension in your low back area (optional prop).
- Tune into your breath and how your body is feeling. On the next inhalation through your nose allow your ribs to expand like an accordion. On the exhalation allow your body to soften into the floor allowing the air out through your nose or mouth. Repeat this cycle for at least 10 rounds before rolling to your right side and coming to a seated position or siddhasana pose.
- Take 5 more even inhalations and exhalations scanning your body.
- Tune into your body. What do you notice from this pose? How this has pose allowed things to shift and settle within your body?
This is just one of the restorative yoga poses we suggest trying on your own. We have additional blog post specific to pilates, pre/post natal, bone building for osteoporosis/osteopenia, mindful meditation, restorative yoga therapy, partner and endurance training. We believe in treating the whole person with a holistic approach and blend our knowledge and training of movement, nutrition, massage therapy and traditional chinese medicine.
We love teaching mindful movement and are here to support you in your journey. We offer customized online remote training from anywhere in the world. Contact us today to get started and learn to move with less pain and greater ease. We look forward to partnering with you and answering your movement questions and/or concerns.
Assumption of the Risk: By attempting any of the exercises, you do so at your own risk. We make no representations, guarantees or warranties that the information or exercises on this blog are appropriate for you or will result in improvements of your medical condition or function.
Not medical advice or physical therapy. This content is intended to provide information and instructions on general exercises that may help increase strength, mobility, and function for specific areas of the body. It is not intended to be a substitute for obtaining a medical diagnosis or medical or physical therapy advice from a qualified licensed provider. You should seek medical advice from a qualified physician or physical therapist before trying any of the exercises or self-treatment suggestions on this blog, particularly if your pain is from a traumatic injury or event.
References
- DALE, C., 2009. The Subtle Body An Encyclopedia of Your Energetic Anatomy. Boulder, CO: Sounds True, Inc.
- LONG, R., 2020. Anatomy of Arm Balances and Inversions. Plattsburgh, NY: Bandha Yoga Publisher.
- LONG, R., 2010a. Anatomy for Backbends and Twists. Plattsburgh, NY: Bandha Yoga Publisher.
- LONG, R., 2010b. Anatomy for Hip Openers and Forward Bends. Plattsburgh, NY: Bandha Yoga Publisher.
- LONG, R., 2010c. Anatomy for Vinyasa Flow and Standing Poses . Plattsburgh, NY: Bandha Yoga Publications.