Restorative Yoga: the magic of relaxation

Although most yoga classes in studios and at gyms are strong and dynamic, it is equally important to include Restorative poses in your practice. The practice is especially beneficial for times when you are feeling tired, or under the weather. Lucia Cockcroft, YA editor and a yoga teacher specialising in Restorative Yoga,  explains the magic the softer practice.

Restorative Yoga poses can be done in the evening time, after a stressful day at work, or any time you feel you need to slow down and unwind.

In contrast to a stronger practice, where a degree of fitness and flexibility is beneficial, Restorative poses can be practised by just about anyone - including complete beginners and older people.

They can also be healing for minor back complaints, and are a wonderful way to open the body and de-stress the mind.

Slow, long-held Restorative poses allow a full focus on breathing, activating the parasympathetic nervous system for deep relaxation.

With the pace of life faster than ever before, taking time out to slow down and unwind has never been more crucial; high stress levels, leading to a far greater risk of major disease, are epidemic. Restorative yoga is the ideal platform to step down a gear or two.

Ideally, allow at least 30 minutes for the following practice. If time is short, chose a couple of poses and just do these - Legs up the Wall pose (Viparita Karani) and Corpse Pose (Savasana), for example.

Please use either a yoga bolster for the following practice, or a couple of soft cushions. The use of props allow extra comfort, and encourages the body to open and soften.

Thirty-forty minute restorative practice

Cat/Cow stretches
Take some gentle cat/cow stretches to warm and loosen the spine. Come to all fours, with the hands under the shoulders, knees under hips.

Spread the fingers wide and ensure the finger pads have firm contact with the mat. Keep the arms straight, but not locked.

On an exhale, start to round the spine into an arched position, towards the sky. As you inhale, gently bring the spine into a concave shape, lifting the head and eyes gently. Continue in this way for between 15 and 20 breaths.

Move slowly, with an awareness of your spine and your breath.

Supta Baddha Konasana (reclined angle pose)
Sit down on a thick mat - use two if necessary. Draw the soles of your feet together, knees falling out.

Position a bolster, or two or three large cushions (not shown), so that the end of the bolster lines up with the tip of your spine. Lie back over the bolster and let the hands rest, face up, by your sides.

Place a cushion under your head if this is more comfortable. Relax and breath, allowing the gentle back bend to open the front of your body. Stay here are relax for five to ten minutes. Feel free to take cushions under the knees if the stretch in the inner thighs becomes uncomfortable.

In time, gently release your body from the bolster and come to your side before sitting up. Gently turn over for the next pose.

Salamba Balasana (supported child's pose).

Please note: Image shows pose unsupported
With the knees spread as wide as the mat, position the bolster or large cushions so that the body can relax completely over the prop.

Slowly walk the hands away from the body until the chest and abdomen is reclined on the bolster. Knees are still wide.

Turn the head to one side or rest the forehead on the bolster. Allow the body to sink down, supported by the prop. Hold for five minutes, turning the head in the other direction at the half way point.

Legs up the Wall pose (Viparita Karani)
Position the bolster or cushions about three or four inches from a wall. Sit on the prop with the legs to one side.

Carefully lie back on the mat with the sitting bones and lower spine still on the bolster. At the same time, swing the legs to rest against the wall.

Let the hands rest by your sides, face up, or take the arms on the mat over the head. Soften the whole body and let yourself totally relax. Hold for between five and fifteen minutes.

To come out, take the knees into the chest and carefully roll off the prop.

Apasna

Lie down on your back and take your knees into your chest. Place your hands over your knees, fingers down the shins towards the toes.

As you inhale, let the knees come away from you, arms straight. As you exhale, ease the knees to the chest.

Keep the shoulders and face soft, and the spine long. Let the exhale take your body into the folded shape.

Continue moving in and out with the breath for as long as feels right. Let the breath lead the body.

Butterfly
Gently come to sitting. Take the soles of the feet together, about a foot from the body. The knees are falling out to the side.

Round the spine, and walk the hands towards the feet, letting the spine round. Drop the head completely.

Hold for a minute or two, allowing the body to soften and open. Keep your awareness on your breath. Beginners may find it helpful to raise the sitting bones onto a cushion or block.

Buttefly is technically a yin pose - using the natural gravity of the body, rather than props, to encourage you into the shape.

Savasana (Corpse pose)
Lie down on the mat. If you have a bolster, place it under your knees, keeping your feet on the mat. If you have a lavender eye pillow, place it over your eyes. Take a blanket over you if it's chilly.

Let yourself relax and sink down towards the earth. Close the eyes and soften the skin around the forehead and eyes. Relax the jaw and roll the shoulders away from the ears.

Keep your focus on the breath. You are ideally seeking a state of feeling aware but relaxed.

Savanasa is arguably the most important pose (out of all asana) of all. Hold for between ten and twenty minutes. Come out gently, lying curled up on your right side for a minute before you come up.

Either end here, or continue for a few minutes of restorative pranayama.

Pranayama (breathing)
If you have some spare time, take five minutes for a simple pranayama (breathing) practice.

Sit in Sukhasana (Easy Pose) - crossed legged, on a block or cushion. Ensure the pelvis is upright or tilted a little forwards. Cup the hands in your lap and relax the shoulders.

Begin to take some longer, deeper breaths, keeping your mouth closed. Lengthen the inhale and exhale so they are of equal length. After 20 or so breaths, start to lengthen the exhale a little more, so the ration is almost 1:2, with the out breath longer. Keep the breathing soft.

Images shot at Hotel Tigmi, Morocco