5 Restorative Yoga Poses for Beginners

 What is Restorative Yoga?

Restorative yoga is a yoga sequence that usually involves 5 or 6 poses, some with or without props, which are done with the aim of complete mind-body relaxation and rest. Based on the teachings of B.K.S Iyengar, much of the restorative yoga poses includes gentle back bends, light but focused stretches, meditative folds and light twists. Because of its easy nature, restorative yoga can be perfect for beginners of yoga. By calming the mind and body from the stresses of daily life, practitioners of restorative yoga can feel and fall in love with the benefits straight away.

Here are 5 Restorative Yoga Poses for Beginners I personally recommend and use daily that have become a backbone to my holistic remediation.

Child’s Pose (balasana)

1. To begin, kneel down on the floor and sit on your heels. Allow your big toes to touch each other. Close your eyes, and *breathe in and out*. Clear your mind and become aware of the is-ness of the present moment. *Breathe in and out*.  Next, slowly spread you knees apart so they are hip width apart. *Breathe in*
2. Gently bend forward by laying your torso between your thighs and resting your forehead on the ground. *Breathe out*.  Focus on the stretch alongside your lower and middle back. Stay with it.
3. After 30 seconds,*breath in*.  Slowly extend your arms out one at a time in front you as far as they can go. Lay them flat on the ground palms down.*Breathe out*. Notice the lengthening of your muscles in and around the shoulder blade.
4. After 30 secs, *breathe in*. Now lay your arms alongside your thighs. But this time with your palms up. *Breathe Out*. Allow your friend gravity to lightly pull your shoulders down. Again, notice how your shoulder blades begin to open up. Focus on that.
5. Lastly, gradually rise up into your sitting position on your heels by placing your palms under your shoulders and slowly pushing up. *Breathe in and out* and relax.

Reclining Bound Angle Pose (Supta Baddha Konasana)

1. To begin, lie down on your back and extend your legs. Place your arms at your sides with your palms facing up. Close your eyes. *Breathe in and out*. Rest here for 10 seconds
2. Slowly bend your knees away from your body by bringing your soles of your feet together. Your bottom edges of both your feet should be resting on your yoga mat. Bring your connected feet as close as you can towards your groin. Once you have reached your limit, remove all control of your limbs and allow gravity to support the weight of your legs. *Breathe in and out* Focus on your inner thighs and groin as they begin to stretch and open up. Stay with it. Embrace it.
3. After 30 seconds or more move your awareness to your shoulders and shoulder blades. Allow gravity once again to pull your shoulders down into the mat as if they are sinking. *Breathe in and out* and relax.

Supine Spinal Twist (Supta Matsyendrasana)

1. To begin, create a T formation by lying on your back with your arms extending out 90 degrees to your body and your palms facing down.*Breathe in and out*
2. Next slowly bend your right knee and place your right foot on your left knee. Place your left hand on the right side of your right knee. *Breathe in*
3. *Breathe out* while you slowly cross your right knee over your body with your left hand serving as a guide. Make sure you keep your shoulders flat on the mat so that your spine and lower back get the optimum stretch.
4. Close your eyes and feel your posture. Surrender your body and allow gravity to pull your knee down even more. *Breathe and out*. Relax
5. After 30 seconds, *breathe in* as you cross your right knee back over your left leg and *breathe out* as you lay it back on the ground in the starting postion. *Breathe in and out*
6. Now repeat on other side.

Legs-Up-the-Wall Pose (Viparita Karani)

1. To begin, sit next to the wall on your knees with your hips touching the wall. *Breathe in*
2. Next, lean back onto your hands and forearms as you swing both your legs up onto the wall, *breathing out* as you do. You should aim to have your butt, hamstrings, and calves all touching the wall. However if you are too tight in your legs, they will be further from the wall. This is ok, and will get better with time. Your back and neck should be resting on the ground
3. *Breathe in and out* as you give control of your legs and allow them to relax.
4. *Breathe in and out* as you give up control of your arms and allow them to relax aswell. You can have your arms in any position that feels comfortable to you.
5. *Breathe in and out* as you bring attention to your neck, shoulders and jaw. Release tension in these areas by stretching them out so that they are completely relaxed.
6. Enjoy the relaxation around your body while you *breathe in and out*. You can stay in this pose for as long as you like
7. When you are ready, gently rest on your forearms again and slowly swing your legs down back into the initial position.

Corpse Pose (Savasana)

1. Like the name suggests, simply lie on your mat with your arms and legs outstretched. Keep relaxed on your sides, your toes pointing out and your shoulder blades under your chest.  Surrender your mind and spirit and allow gravity to “melt” your body into the ground. Stay in this position until you feel you are at total blissful peace with yourself and are fully recharged. Trust me; you will know when this is.

There you go! 5 restorative yoga poses that will bring more peace, ease and bliss tour your body, mind and spirit. Make sure you email us how you go and send us pics of you doing these poses so we can put you on our IG!!