Restorative Yoga Benefits For All Ages

One of the many wonderful aspects of yoga is that there is really something for everyone- and something for everyday. We may have an image of what yoga is in our minds- but there are so many ways to practice yoga. It can be helpful to ask ourselves what exactly it is that we are looking to get out of our yoga practice. If it is for the physical benefits- that is great. But, there are so many more benefits than just the physical aspect.

And, to be honest, sometimes we want to get some of the benefits such as stretching, feeling calm, being more centered, relieving tension, better focus and feeling more present- but we are not mentally or physically up for engaging in a strenuous practice.

Well, we are in luck because one powerful practice that is both calming and effective at stretching and lengthening through the body is Restorative Yoga. This gentle and nurturing form of yoga goes beyond the physical aspects of the practice, and helps us to re-energize the mind, body, and spirit. Let’s take a look at some of the  benefits of Restorative Yoga and how we can use it to improve our overall well being.

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6 Benefits of Restorative Yoga

Keep reading for 6 benefits of Restorative Yoga. Then take a look at some tips for adding Restorative Yoga practice into our daily lives. Plus get some poses that we can do right from the chair to help us get started. If you would like to follow along to a chair yoga sequence, you can take a look here: Restorative Chair Yoga.

1.Deep Relaxation

At the heart of Restorative Yoga lies the principle of deep relaxation. Unlike more dynamic forms of yoga, restorative poses are designed to be held for extended periods, allowing the body and mind to release tension gradually. This extended relaxation activates the parasympathetic nervous system, promoting a state of deep rest that is often missing in our busy lives. You can also find some more info on stress and breathing here: Breathing For Better Mobility.

2.Stress Reduction and Anxiety Relief

Restorative yoga can often utilize props such as bolsters, blankets, and blocks. The gentle and supported postures of Restorative Yoga provide a safe space for us to let go of stress and anxiety. As the body surrenders to the props and supports, we can let the mind follow and easing into a state of calmness. Regular practice can help to reduce cortisol levels, the hormone associated with stress, and help to alleviate symptoms of anxiety. There is ongoing research on the effects of yoga. If you are interested, you can take a look here:Biological markers for the effects of yoga as a complementary and alternative medicine

3.Enhanced Flexibility and Joint Health

While Restorative Yoga may not involve the intense physical exertion of some other yoga styles, it plays a crucial role in enhancing flexibility. By holding passive stretches for an extended period, the connective tissues, ligaments, and joints are gently stretched, promoting greater flexibility without the risk of strain or injury. While we do need to bring effort, there is no such thing as no pain no gain here- or anywhere in yoga. Rest and recovery is crucial to reaching our fitness or mobility goals.

4. Balancing the Nervous System

Restorative Yoga is a powerful tool for re-balancing the autonomic nervous system. The slow, deliberate movements and conscious breath work activate the parasympathetic nervous system, countering the effects of chronic stress. This balance can allow us to improve other areas in our life as well. An overall improved sense of well being can help us to make better choices when it comes to eating, sleeping, and balancing the various aspects of our lives. You may be interested in some more research here: Yoga as an Alternative and Complementary Approach for Stress Management: A Systematic Review

5. Mind-Body Connection and Mindfulness

The emphasis on mindful awareness in Restorative Yoga can encourage us to cultivate a deeper connection between the mind and body. As we settle into each pose, we can choose to pay attention to the sensations in our bodies, our breath, and our thoughts. This can help us to develop a heightened sense of self-awareness. Hopefully, this mindfulness extends beyond the yoga mat and helps us to foster a more conscious and present way of living.

6. Provides Balance In the Body

Restorative Yoga is a gentle therapeutic practice that can be beneficial for individuals dealing with any number of chronic health conditions that may require limitations in activity level. As always, be sure to discuss your concerns with your healthcare provider before starting any exercise program. It can also be very beneficial if we need to modify our activity or take a break due to an acute injury or illness. The supported postures can help us to alleviate some stress and allow us time to process and manage any ongoing heath challenges that we may have. So when we are ready to get back to our usual routine-we will be ready.

Restorative Yoga can offer a place where we can recharge, renew, and restore. It can be hard to slow down, but adding in rest and recovery days is how we can move forward and get stronger- in both the body and the mind. Give it a try. Make Restorative Yoga a regular part of your self-care routine and see how it impacts your overall well being. Keep reading for some tips on how we can add Restorative Yoga to our daily lives.

You may be interested in this book for mat level Restorative Poses and sequences that you can do right from home: Restorative Yoga For Beginners

Here are a couple of inexpensive options for yoga blocks: Gaiam Yoga Block or Gaiam Yoga Block (Set of 2)

6 Simple Ways To Add To Our Everyday Life: Restorative Yoga Benefits

1. Start With A Few Poses 

Begin with a few poses that resonate with you, especially if you’re new to the practice. Even 1 to 2 yoga poses can make a significant difference. As you become more comfortable, you can gradually extend the duration. You do not have to go all or nothing here. Taking a moment out of your day to do a few Cat/Cow reps or a Child’s Pose can really make a difference. 

2. Pick A Time Of Day When You Need It Most

Select a time that works best for you. Whether it’s in the morning to energize your day or in the evening to unwind, find a time that aligns with your schedule and energy levels. Maybe you find that practicing a few poses during the transitions between different daily activities such as after work, after a meeting, or before evening/dinner prep time is helpful.

3. Set Realistic Goals

Set achievable goals for your yoga practice. Rather than aiming for an hour-long session every day, consider committing to shorter, more manageable sessions that you can realistically maintain. 5 to 10 minutes can really make a difference. If you do not think that you have time, take a look at your day and see what you can cut our that is not serving you. You probably won’t miss out on 10 minutes less screen time or time on your phone!

4. Incorporate Yoga into Daily Activities And Rituals

Find opportunities to include yoga in your daily routine. For example, practice deep breathing or gentle stretches while waiting for your coffee to brew or incorporate mindful stretches during short breaks at work. Be creative here, you may be surprised at what you can fit in-and it may make some of your mundane daily tasks seem more enjoyable. Even a few stretches right from the bed before you go to sleep will have benefits.

5. Use Online Resources

Take advantage of online resources, such as yoga videos or apps. There are countless videos on YouTube for Restorative Yoga practices catering to different levels and time constraints, allowing you to follow along with guided sessions from the comfort of your home.

6. Prioritize Consistency Over Intensity

Consistency is key when establishing a yoga routine. I think it is more beneficial to practice yoga regularly, even for shorter durations, than sporadically for longer periods. Remember, the goal is to make yoga a sustainable part of your lifestyle. Be patient with yourself, enjoy the process, and let the positive effects of yoga unfold gradually in your daily life.

Keep reading for 4 Restorative Chair Yoga Poses to help you get started. Or, if you are interested in mat level videos, you can take a look at these options. By giving these a try, you can find a few poses that you enjoy that you can add to you daily routine.

Yoga With Bird: 20 Minute Full Body Stretch

Restorative Yoga Plus Meditation:35 Minutes

Quick Restorative Yin-17 Minutes-Yoga With Adriene

4 Restorative Yoga Poses To Help You Get Started

Remember, the key in restorative yoga is to use props like blankets, bolsters, and blocks to support your body and allow for deep relaxation. As you settle into these poses, focus on your breath and let go of any tension. It’s all about creating a sense of ease and comfort in each posture. Try the resources above if you are interested in mat level sequences, or you may be interested in trying these 4 poses right from the chair. You can also follow along with me in this video: Restorative Chair Yoga Sequence. 

Bound Angle

• Begin seated in a comfortable position with a long spine, add a small pillow or rolled up towel to the low back as needed.
• Place your feet on yoga blocks or thick books to support the legs
• Bring the soles of the feet together and allow the thighs to gently open out to the side
• Hands can be resting on the thighs- allow the shoulders to release away from the ears
• Relax the muscles in the forehead and jaw and bring some awareness to your breath
• Stay here for 3-5 minutes or as desired

Easy Pose/Half Pigeon

Option to add blocks or books as needed

Option to bring the ankle up to rest on the opposite thigh

• Begin seated with a long spine with the feet supported, sit forward or back in the chair as desired
• Option to let one knee fall out to the side- place the outer edge of the foot on a block or book (stack them as high as you need)
• Option to use the hands to gently guide the foot up and rest it on the opposite thigh
• Relax the shoulders down and keep the chest broad
• Breathe evenly as you feel a gentle stretch-adjust as needed
• Stay in your chosen position for 3-5 minutes or as desired
• Repeat on the other side

Hamstring Stretch

Option to lift the foot in the air and bring the toes back towards the face

• Begin seated with a long spine in a comfortable position
• Option to scoot forward, straighten one knee and rest the heel on the ground (or on a block)
• Breathe evenly as you stretch the toes back towards the face as tolerated to feel a gentle stretch in the back of the leg
• Stay here for a few breaths or as desired
• Repeat on the other side
• If scooting forward is not an option, straighten the knee and bring the toes back towards the face to stretch behind the knee- stay here for a few breaths as desired and switch sides.

Modified Twist

• Begin seated with a long spine with the feet planted evenly on the ground (sit forward or back in the chair as desired)
• Inhale to lengthen the spine
• Exhale to gently turn and look over one shoulder (as if you are backing a car out in a parking lot)
• Relax the shoulders down, release tension in the jaw and the forehead
• Stay here for 3-5 breaths or as desired
• Exhale to return to the center and repeat on the other side

I hope that you enjoyed this introduction to the benefits of Restorative Yoga and found 1 or 2 tips to help you get started in adding some yoga stretches to your daily routine. Let me know what you thought in the comments below.

Want More?

You may be interested in my Self Care Planner in The Peaceful Chair Etsy Shop

If you are new to chair yoga, you may be interested in Is Chair Yoga Right For You?

For a fun challenge, you may enjoy the 21 Day Mindfulness Challenge

Or, you may enjoy  Yoga For A Positive Attitude

If you are a caregiver or healthcare worker, you may be interested in Self-Care For Caregivers

This simple paperback Gratitude Notebook is great for taking on the go: Gratitude Journal

Finally, you may be interested in reading about how to Decrease Stress With Rest

I invite you to sign up for the Monthly Email Newsletter to stay up to date on the latest blog posts and chair yoga videos!

Namaste

Disclaimer: The Peaceful Chair and thepeacefulchair.com strongly recommends that you consult with your physician before starting this or any exercise program.The information provided on this website is for informational purposes only and is not to be used in place of medical advice or information from your healthcare provider. Neither The Peaceful Chair, thepeacefulchair.com, nor any of its contributors shall be held liable for any improper or incorrect use of the information described and/or contained herein and assumes no responsibility for anyone’s use of the information contained in any links, videos, or any content on this website.