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Restorative Yoga Benefits Pose And Sequences – The Beginner’s Guide

Restorative Yoga

The practice of restorative yoga helps bring your body and mind back into harmony. Restorative yoga can help you in various ways, like relaxing or getting a better night’s sleep after a long day. It emphasizes using props and a sequence of passive postures to relieve stress and improve mental and physical health. Learn about restorative yoga and restorative yoga benefits.

So, the main goal of this yoga is to bring the body and mind together to reach a spiritual state. It’s great for those who want to calm down, unwind, and regain control of their hectic lives through mindfulness meditation. So, roll out your mat, breathe deeply, and get ready for rejuvenating serenity with our article!

What Is Restorative Yoga?

Restorative Yoga

Beginners’ restorative yoga may come from traditional yoga as they use many of the same poses. Its main goal is to help you relax instead of getting stronger. This kind of yoga emphasizes calmness and stillness to help relieve stress and sore muscles. 

A typical therapeutic yoga practice at home or studio will include holding a handful of stretches and poses to alleviate stress and fatigue. Holding a position requires you to pay heed to your breathing, which in turn helps you concentrate on your thoughts and strengthens the link between your mind and your body.

Thus, using props like blocks and blankets is essential to restorative yoga. With the help of such support, you can stay in a passive position for longer without your muscles getting tired or strained.

Restorative yoga lets you eliminate muscle tension for long periods without pain. Owing to this you can completely relax in position and focus on your breathing.

Using Props

Props are utilized widely in restorative yoga to help you maintain postures for longer. Typically, blocks, bolsters, yoga mats, and blankets are used to modify yoga postures to be more comfortable.

You can go deeper into the poses and experience more relaxation when your body feels supported. This will give your mind and body the much-needed peace it requires. Props manufactured from organic, biodegradable, or recycled materials should be sought out wherever feasible.

Restorative Yoga Poses

As a beginner, to fully concentrate on this restorative sequence yoga, set a timer for 5-6 minutes at each posture. With time and practice, you can increase the duration.

Child’s Pose

Restorative Yoga Benefits

To achieve this pose, insert two piled blankets vertically between the thighs. This will help to raise and stabilize the chest. When starting from a tabletop posture, sit back on your feet, spread your knees, and touch your toes together. 

Relax your arms so your forearms may rest on the floor, and then lay your body on the blankets. About halfway through the stance, turn your head to the other side and repeat this action.

Supported Bridge Pose (Setu Bandha Sarvangasana)

Restorative Yoga Benefits

Start by keeping yourself in a prone position with your knees bent, feet flat on the floor, and arms at your sides. You need to push into your feet and tighten your legs for a little pelvic lift. Now, put a yoga block beneath your sacrum.

This will keep your tailbone from sagging. Lastly, you must raise your hips to dislodge the block, then drop them back to the ground.

Reclined Twist (Supta Matsyendrasana)

Begin by lying on your back, bend your knees and place your feet flat on the floor. Now, place a pillow (or a blanket) lengthwise in the middle of your upper thighs and knees. Your arms need to be on two sides. Stretch them in any position that keeps your shoulder blades perfectly down.

Folded Forward Supported (Paschimottanasana)

Rise on the floor where you sit on a bolster with your legs in front and your back straight. You may use a bolster or a wrapped blanket beneath your knees and relax comfortably. Tuck another bolster under your thighs and fold over them softly. 

Now, lower your hips and chest toward the bolster. While doing this ensure to keep your back upright. For the next 5-10 minutes, sit here and inhale deeply from your stomach. To relax, slide the buttocks back to the floor with inhalation and lower the knee with exhalation. Put another side down and repeat.

Restorative Yoga Benefits

Restorative yoga has been shown to improve your strength and flexibility. It makes your heart and lungs work better and makes you perceive painlessly. Hundreds of magical benefits are still unknown in these poses! 

Promotes better digestion

Stress prevents the body from performing non-essential processes, including digestion, cell reproduction, intestinal expansion, and cell proliferation. So, by calming the mind and body, Restorative Yoga improves digestion’s ability to take in food and spit out waste.

Stronger immunity system

Restorative yoga has been shown to boost immunity when practiced regularly. The postures care for the body and trigger a relaxation reaction while decreasing the stress response, contributing to more robust immunity.

Reduces levels of cortisol 

Cortisol, a stress hormone linked to hypertension, and cardiovascular disease, is lowered with restorative yoga practice. This is due to practicing restorative yoga, which emphasizes mental and physical relaxation.

Allows for better endometriosis management

Pain relief and hormonal stability are just two of the many benefits of restorative yoga. Practicing it promotes relaxation in both body and mind. It also stimulates hormonal balance and lessens the experience of pain, all of which are very beneficial to women. 

Aids in weight loss

By increasing our level of self-awareness, Restorative Yoga helps us eat less. Even if you can commit to 20 minutes a day, practicing mindfulness can help you cope with stress and lessen your cravings for comfort foods. It’s a terrific jumping-off place for altering our diet and way of life.


One of the main goals of restorative yoga is to help you relax and unwind by bringing your attention to your breathing and relaxing. The practice of restorative yoga has several benefits, including stabilization, meditation, and motivation. 

So, take your time to recharge the batteries; you’ll be more at the moment for yourself. Set aside time weekly or daily to refresh and revitalize. You’ll do your body and brain a massive favor in the long run.

You can also read: Weight Loss Tips For Women Of All Ages

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Hello, I am the founder of Health and Stamina and a full-time health and fitness blogger. Bringing you the most talked-about health and fitness issues from reliable sources. 

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