How to Create a Personal Restorative At-Home Yoga Regimen

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Restorative yoga exercise, also known as unwinding yoga exercise, includes holding yoga exercise postures for longer time periods and incorporates the use of yoga props. Judith Lasater, Ph.D., PT, yoga exercise instructor and author of numerous yoga-related books, describes restorative yoga exercise poses as ‘energetic leisure.’ With the aid of a couple of easy yoga props, you can make a personal daily restorative yoga exercise practice to assist alleviate the effects of any kind of anxiety.

Step 1

Start with a basic relaxation position. Lie on your back with the yoga exercise boost under your thighs. Place a partly rolled blanket under your neck. Breathe deeply and calmly and remain in the position for 15 mins.

Step 2

Perform an easy supported back bend. Flex your knees, lay your shoulder blades on a yoga bolster and put a rolled blanket under your neck. Unwind with your arms on the ground above the boost and your palms facing up. Remain in the position for one minute.

Step 3

Do a basic supported inversion. These can include ‘boosts the wall’ posture or ‘supported bridge’ pose. Remain in the inverted position of your selection for 15 minutes.

Step 4

Cross your legs in a supported seated posture. Get into a seated position on the floor with your legs crossed in front of the seat of a chair. Bend your upper body forward and rest your arms and head on the seat of the chair. Remain in the position for 3 mins.

Step 5

Repeat the standard leisure pose. Finish your restorative yoga practice with another 15 mins of the standard relaxation position. Place something comforting over your eyes, such as a gel eye mask, for added leisure. Concentrate on your breathing and allow your body to fully unwind.