Restorative with home props

This sequence is also available on YouTube

THE BENEFITS OF RESTORATIVE YOGA
Restorative yoga is the king of all yoga in terms of physical and mental wellbeing. It is particularly beneficial if you are feeling tired, stressed, anxious or have recently been ill. One of the main benefits of restorative yoga is that it triggers the rest, restore & digest nervous system response or the parasympathetic nervous system, through the cerebral cortex and the vagus nerve. This creates optimal conditions for the functionality of the organs of the body which supports the immune system, relieves symptoms of stress, anxiety and tension, rebalances hormones, releases muscle tension and aids the healing process.

The process of restorative yoga ‘takes a body that is feeling fragmented and puts it back together again in the kindest way possible’. In restorative we are consciously asking our muscles to release into the pose and gradually they submit. Even in sleep our muscles can be quite active, especially when we are dreaming. Restorative gives the whole body a chance to completely let go of held tension.

PROPS SWAPS
This sequence is for everybody, all you need is a yoga mat and some household prop swaps. Props bring restorative to another level. But you don't have to have a huge array of official yoga props to get started. You can improvise with household items that can do just as good a job. For this sequence I’ve used all household items as prop swaps as listed below:

Bolster - one large thick blanket & two bath size towels. Fold the blanket in four and place the two towels folded in half over the blanket. Roll them up and tie to secure with about four ribbon, strings or elastics.

Book bricks - two thick dictionaries or thick reading books per brick. Stack your two books and tie with string or elastic vertically and horizontally. Make two ‘book bricks’.

Tins prop - two tins & two thick socks. Place a tin in each sock, if the sock is long enough twist the top and fold it back down over the tin to seal it in.

Blankets - most blankets will do as a substitute for yoga blankets. Wool or thick cotton blankets are a better support than soft fleece blankets. Fleece blankets are good for keeping you warm and for a softer support.

EXPLORING THE SEQUENCE
Restorative is an accumulative practice. You might find it takes you a few poses to settle into the practice. The more restorative you practice the easier it will become to start the resting process. This sequence can be repeated as often as you like. You can practice it yourself or you can also practice this sequence with me on YouTube.

The body will cool down quickly so layer up and stay warm. Unlike regular yoga this is a socks on, stay cosy, practice! The poses and props are created to give you complete support. If possible have extra blankets and cushions beside you to add in if you need them. You will be holding the poses for between 3 minutes so scan down from head to toe and ensure every part of your body is happy. If after a few minutes you start to feel discomfort move to find comfort again. You are the boss of your practice!

If you are practicing this yourself you can use your phone to time when you need to move to the next pose, or you can use your instinct if you don’t like the idea of being disturbed with a sound. If you are using the YouTube video I will guide you in and out of the poses and do the timekeeping for you.

ALIGNMENT CUES
Below are the restorative techniques used in this sequence. The props you’ll need are:
1 x bolster - or 2 towels, wrapped around a horizontally rolled pillow and tied to secure.
2 x yoga bricks - or 2 two thick similar sized dictionaries.
2 x yoga blankets - or any wool, thick cotton or fleece blanket with density.

No.1 - Mountain brook
Start lying on your back with a half rolled blanket under your head, nestling the rolled part in the curve of your neck. Place a rolled up blanket under the lower tips of your shoulder blades and a bolster under the creases of your knees. If you have an additional blanket place it on top of you for warmth and for comfort. Legs and arms extended, palms facing up. Feet gently flop out to the sides. Shoulders melt to the floor. Eyeballs become heavy in their sockets, skin on the forehead smooth as silk. Soften the temples and find ease in the tiny lines around the eyes.

No.2-6 - Gentle warm ups
After Mountain Brook, take a series of stretches for the spine. Stretch your arms and legs out in a star shape then hug your knees into your chest. From your knee hug, cup a hand on each knee, take the knees wide with the toes touching. Circle both knees and gently roll around on your lower back, take three to 3-5 circles in both directions. Place your feet back down and gently let your knees drop to the left side of your mat. Extend your right knee away from you. Bring your arms to cactus position, with arms lifted and elbows bent either side of the body. Come back to center and repeat by dropping the knees to the right. Come back to lying with knees bent and arms by the side, take an exhale here, then inhale and lift your hips up and your arms overhead, exhale bring the hips back down and the arms back beside you. Repeat for 3-5 rounds moving with the breath.

No.7 - Supported bridge
From lying, lift your hips up and place the bolster horizontally under your hips. If your homemade bolster is too low add your two book bricks under the bolster. Settle your hips down onto the support of the bolster. Knees bent, feet hip distance apart or feet mat distance and knees together. Arms in cactus position or extended either side of your body, palms facing up.

No.8 - Bolster twist
Place your bolster vertically along the top centre of your mat with a folded blanket at the top. Sit with your right hip up against the end of the bolster. Place your hands on the mat either side of the bolster and with an inhale lengthen through the whole spine and on your exhale gently place your front spine along the length of the bolster. Place your right cheek on the folded blanket and let your arms gently hang either side of the bolster. Repeat on the left side.

No.9 - Blissful banana
Make a pillow with a book brick and a blanket on top of it at the top of the mat, place a tin prop above this at arms reach. Place your bolster horizontally on your mat with a space between your bolster and pillow. Sit with your right hip next to the long edge of the bolster, knees bent. Lengthen your right side along the mat and nestle the bolster into the curve of your waist. Place your head on your pillow, your shoulder in the space between your bolster and pillow and extend your right arm forward. Extend your left arm overhead and place hold onto the tin prop. If the raised arm doesn't suit you, bring your arm down and place it at your right arm. Repeat on the left side.

No.10 - Back release
Place the bolster horizontally along the centre of your mat with a rolled up blanket at the top of your mat. Come onto your front and lie with your belly on the bolster. Bring the arms to cactus position and place your forehead on the rolled up blanket. If this is uncomfortable on your neck you can flatten the blanket and lie on your cheek remembering to swap sides after a few minutes to even out your neck stretch.

No.11 - Supported Buddha konasana
Place your bolster vertically along the top of your mat with a rolled up blanket under the top. Make a head pillow with your second blanket to the top of your bolster. Have ready your book bricks and tin either side of you. Sit with the back of your hips up against the bolster. Bring the soles of your feet together and let your knees drop out to the sides. Prop your knees up with one book brick and tin each side. Gently lie back onto your bolster and place your head on the pillow at the top.

No.12 - Savasana
End your practice with at least 10 minutes of Resting Savasana. Lie on your back, legs stretched out, arms slightly away from your body, palms facing up. Legs slightly apart and feet fall out to the side, soften your shoulder, back of the neck long. Gently close your eyes, let the body become heavy and melt into the support of the ground. Soften the muscles across your forehead, releasing all tension, gaze inwards. Let all the muscles and bones of your body release. Bring your attention to the breath again, as you inhale think ‘this is me now’, and on your exhale tell yourself ‘this is the same me in the outside world’.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Restorative yoga

THE NERVOUS SYSTEM
Restorative yoga is referred to as ‘the art of accomplishing absolutely nothing but relaxation’. We are so consumed by the idea of constant busyness that doing nothing has become alien to us. Sometimes allowing ourselves to do nothing, and scheduling this ‘nothing’ into our day, is absolutely essential for finding life balance. Another lovely way to think of restorative yoga is ‘our body sleeps and our mind watches’. Although you might find you occasionally drift off to sleep, to get the best out of your practice the aim is to stay awake by observing the resting body. It is an accumulative practice – over the course of your time on the mat you very gradually start to notice spaces between the chatter of the mind, and glimpses of stillness and peace.

Restorative yoga is beneficial for everybody, particularly if that body has been through recent challenges, physical and mental. One of the main benefits of yoga, restorative yoga in particular, is that through the nervous system it strengthens the immune system. It does this with the breath, which stimulates the vagus nerve, bringing the body into the rest, digest and restore response, or the parasympathetic nervous system. This creates optimal conditions for the functionality of the organs of the body and strengthens the immune system and relieves symptoms of chronic stress, fatigue and tension.

Have you ever wondered why you sometimes sigh when faced with an ominous task. The body is a problem solver, it does its best to help us process internal and external stimuli. Essentially a sigh is a long and audible exhale – the exhale is a powerful antidote to life’s obstacles. Consciously slowing the breath and lengthening the exhale in restorative yoga slows the heart rate and stimulates the all important vagus nerve.

EXPLORING THE SEQUENCE
Set yourself up with all you will need, and more, before you get started (see the list of props below). The body will cool down quickly so layer up and stay warm. Unlike regular yoga this is a socks on, stay cosy, practice! The poses are created to give you complete support but we are all very different. Adjust to find complete comfort in each pose using extra blankets and cushions as required. You will be holding the poses for between 5 to 10 minutes so scan down from head to toe and ensure every part of your body is happy. If after a few minutes you start to feel discomfort move to find comfort again. You are the boss of your practice!

Before you move out of a pose think about the idea of moving first, maybe even work out what would be the kindest and gentlest way to move to the next pose. Thread the poses together with gentle awareness to maximise the benefits of your time on your mat. You can use your phone to time when you need to move to the next pose, or you can use your instinct if you don’t like the idea of being disturbed with a sound. If you choose to use your phone set the alert to a soothing sound like ‘chime’ or ‘pulse’.

PROPS ARE KING
Props are king in restorative yoga, the more the merrier! You don’t need to have an array of official yoga props. You can improvise with household items that can do just as good a job. The props you’ll need for these restorative poses are – a bolster, or use two stacked cushions; two yoga bricks, or two thick dictionaries; two to four yoga blankets, or regular blankets.

START WITH THE BREATH
Start your practice in Resting Savasana with your knees resting on a bolster and a blankets over you. Place your hands on your belly and feel the breath move through you. Take four to five rounds of Viloma breath – inhale for a long breath, and then exhale pause, exhale pause, exhale pause – dividing your exhale into three sections. Keep the breath as gentle as possible, notice if you are holding any tension in your shoulders and upper chest when you concentrate on the breath. Pause after your rounds and observe any change to your body and mind. As gravity and the weight of your body draws you down to the ground feel the ground come up to support you as you melt into your practice.

Below are six Restorative Yoga poses for you to choose from. Pick as many or as few as you’d like to practice. You will feel the profound benefits of any amount of restorative yoga added to your day. If you have time for a longer practice consider moving the spine in all directions - forward, back & twist for a well rounded practice.

ALIGNMENT CUES
Below are the restorative techniques used in this sequence.. The props you’ll need are:
1 x bolster - or 2 towels, wrapped around a horizontally rolled pillow and tied to secure.
2 x yoga bricks - or 2 two thick similar sized dictionaries.
2 x yoga blankets - or any wool, thick cotton or fleece blanket with density.

No.1 - Resting savasana
Start lying on your back with a folded blanket under your head, a bolster under the creases of your knees and a blanket over you. Legs and arms extended, palms facing up, lift your buttocks and slide the flesh of the buttocks downwards. Feet gently flop out to the sides. Shoulders melt to the floor. Eyeballs become heavy in their sockets, skin on the forehead smooth as silk. Soften the temples and find ease in the tiny lines around the eyes.

No.2 - Bolster twist
Place your bolster vertically along the left side of the middle of your mat. From lying, with a blanket under your head, extended both legs out along the mat and roll your hips to your left, bend your right knee and place it on the support of the bolster, left leg remains extended. To feel this twist let your upper body and right shoulders settle down onto the mat. Bring your arms to cactus position, with arms lifted and elbows bent either side of the body, gaze over your right shoulder. If the twist is too intense add a folder blanket under your knee on the bolster. If the raised arms doesn’t suit you bring your arms either side of the body palms facing up. Repeat of the left side.

No.3 - Hip opener
From lying, with a blanket under your head, lift your hips up and place the bolster horizontally under the creases of your hips. Lengthen your legs out straight and bring your arms to cactus position, with arms lifted and elbows bent either side of the body. If this is too intense on the lower back, use a rolled up blanket instead of the bolster. If the raised arms doesn’t suit you, bring your arms either side of the body palms facing up.

No.4 - Blissful banana
Make a pillow with a brick and a blanket on top of it at the top of the mat, place an additional brick above this at arms reach. Place your bolster horizontally on your mat with a space between your bolster and pillow. Sit with your right hip next to the long edge of the bolster, knees bent. Lengthen the spine along the mat and nestle the bolster into the curve of your waist. Place your head on your pillow, your shoulder in the space between your props and extend your right arm forward. Extend your left arm overhead and place it on the brick. If the raised arms doesn’t suit you bring your arm down and place it on your right arm. Repeat on the left side.

No.5 - Supported bridge
From lying, lift your hips up and place the bolster horizontally under your hips. Settle your hips down onto the support of the bolster. Knees bent, feet hip distance apart or feet mat distance and knees together. Arms extended either side of your body, palms facing up.

No.6 - Supine twist
From lying on your back bend your knees and place your feet hip distance apart. Gently let your knees drop to the left side of your mat. Extend your right knee away from your. Bring your arms to cactus position, with arms lifted and elbows bent either side of the body, gaze over your right shoulder. Stay here for 5 deep breaths and swap to the other side. If the raised arms doesn’t suit you bring your arms either side of the body, palms facing up.

End your practice with at least 10 minutes of Resting Savasana. Bring your attention to the breath again, as you inhale think ‘this is me now’, and on your exhale tell yourself ‘this is the same me in the outside world’.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru