In today’s world, how many of us actually take the time to stretch? I’m VERY guilty of not stretching daily. It’s very important to listen to your body and mine has been screaming at me over the past two years. I’ve simply neglected to give my temple what it is in dire need of … STRETCHING! Being a certified yoga instructor, there’s absolutely no excuse for not indulging in “simple stretches.” As a mother, we tend to neglect our needs and pour into others. We wait until we begin to break down to start tending to ourselves. Welp, I had to have a come to Jesus moment with myself. I implemented some self-talk and got my life in order. I began incorporating simple daily yoga stretches (along with routine massages) back into my life and it has helped me tremendously. Being that I’ve taken about two years off from practicing yoga, I decided to ease my way back into the yoga game by taking more of a restorative yoga approach.
What is Restorative Yoga?
Restorative yoga taps into your parasympathetic nervous system (PSNS). Your parasympathetic nervous system is a group of nerves that helps to relax your body after periods of stress or danger.
Restorative yoga allows you the time to “restore” and recover. That can be both physically & mentally! It’s simply the opposite of your typical “active” yoga (ie. Power yoga, Vinyasa, etc.). Restorative yoga allows you to stay in comfortable poses for longer amounts of time. Believe it or not, there have been times when I’ve fallen asleep in certain poses. This type of yoga allows you time to truly rest!
Benefits of Restore Yoga
- Reduces Stress
- Loosen Tension/Calms Your Nervous System
- Promote Good Quality Sleep
- Increase Flexibility and Strength
- Improve Posture
- Prevent Injuries
Common Props Used
Now that you have a better understanding of what restorative yoga is … Let’s talk about me blowing the dust off my bolster pillow. What is a bolster pillow? … I thought you’d never ask! A bolster pillow is an additional prop (yoga accessory) that helps assist you in yoga poses. They are typically used in Yin yoga and restorative yoga classes. Here are a few of my favorite yoga poses that I’ve grown to love over the years. All of which utilize a bolster pillow. These poses can all be done without a bolster pillow or can be substituted with some of the props listed above. I’ve listed sanskrit name of each pose in parenthesis.
Top 5 Bolster Poses
1. Supported Forward Fold (Paschimottanasana)
This asana helps relieve stress. Using a bolster allows the stretch of the hamstrings, spine, and shoulders to be more accessible.
In this pose, sit with your legs stretched forward, place the bolster on told of your thighs with one end of it up against your lower belly area and fold forward.
2. Waterfall Pose (Viparita Karani)
This is what you would call an “inversion”. An inversion is any yoga pose where your head is position below your heart. This pose helps improve blood circulation and swelling. It also helps to promote better sleep and reduce stress.
In this pose, you would need to utilize a small portion of wall space. Place your legs up on a wall and slide your yoga bolster underneath you. Relax your arms straight out to the side.
3. Reclined Spinal Twist (Supta Matsyendrasana)
This pose targets the hips, back, and glutes. The twist in this pose massages the abdominal muscles. Massaging the abdominal muscles will help remove toxins from the body. The use of the bolster in this pose will allow you to twist deeply, improve the flexibility and the alignment of your spine.
In this pose, hug your opposite knee into your chest, bend your knee and rest it on the bolster. Extend your arms out to the side.
4. Supported Child’s Pose (Balasana)
Your mental focus will be turned inward with the help of this pose. You will gain an overall grounding feeling.
In this pose, place your bolster in between your legs, gently fold into the bolster, resting your upper body.
5. Reclining Hero Pose (Supta Salamba Virasana)
The recline hero pose is great way to open your chest. It creates flexibility in your spine. This is an amazing pose to help relieve back pain!
To achieve this pose, sit in a kneeled position and place the bolster behind you until it reaches the base of your spine. Lie down on the pillow, rest your hands on your feet.
Remember to breathe while attempting these poses. Try not to focus on what your poses look like. What’s most important is your breathe! The perfect pose in yoga, is guided by your breathe. If you can breathe, you can do yoga! Incorporate some of these poses into your daily routine. Comment below and let me which poses have helped increase wellness in your life. Until next time …
