Stress Relief. Restorative yoga. Bashny.Net

Restorative yoga - a passive practice, which are held in a relaxed posture for a few minutes. To minimize the work of muscles, which are involved in the performance of postures used blankets, blocks and bolsters. This practice helps the body relax, stretch the muscles, reduces heart rate and blood pressure and calms the nervous system. But if some people Restorative yoga is easy, for others it is - a real challenge.



"Many people think that this practice is designed to sleep and rest, - says teacher Gillian Pransky restorative yoga - but in fact, if a person is in a state of distress due to illness or sorrow, asana practice can provoke an even greater concern. After the weakening of control over the body can seriously strain the nervous system. Passive asanas cause discomfort for many reasons. On the physical level, this is due to the fact that you do not control the body - the muscles are relaxed, eyes closed, and the chest and abdomen (the location of the vital organs) are not protected. Many restorative postures body spread on the floor, no matter what the skeleton is not based - it causes anxiety and discomfort.



Emotionally, rehabilitation asanas can not be seen from the mind of the passivity of the body. This means that the mind is not involved as if you practice active postures that require concentration. In this scenario, the emotions that you experienced during the day - fear, frustration, sadness, anxiety - come to the fore as soon as the body relaxes. The fact that deep dive into the meditative pose blurs the boundaries of fitness. If you are in a good mood, it will help to enhance the experience and give a feeling of bliss. But if you are experiencing difficulties, loss of bodily scare and disorients ».



The fact that restorative yoga can cause anxiety and discomfort, does not mean that you do not have to practice it. Indeed, stress is the most favorable time for practice. According Pransky, practice relaxation happens if you keep passive posture propsami different - it will create in the body and mind, a sense of unity and security, and hence peace.

1. Viparita Karani
posture bent candles, feet on the wall (a variation)

If this pose lower legs and feet rest against the wall, the feeling of "standing" on it grounded and embolden. Lie on your back and put it under calves and feet high lined blankets and rollers. Cover the eggs with a blanket. Feet rest against the wall. Put another folded blanket under the pelvis. Relax your hand and place it in the palm of eye bags. If the upper back and shoulders are relaxed enough, place them under the blankets. Let's head is on the anvil. You must feel the support along the entire torso, arms, neck and head. Your throat is open and not stressful. With every breath Feel the boundaries of his body, and with each breath feel like ribs expanding in all directions. Hold this position for 5 to 15 minutes.

2. Salamba Balasana
Child Pose with support

Place the roll on the front edge of the brick. Drop down into the pose of the Child, while the body should not fall on the support. Hug hands cushion underneath. If the forearm or elbow does not touch the floor, fill the hole with blankets, to feel the support from the elbow to the fingers. Reliance on hand helps to relieve tension in the upper body. To relax the lower back, place a blanket over the sacrum. Turn your head to either side and then change your position. With each breath feel disclosure rear surface of the body; with each exhalation Feel support under the chest and abdomen. Stay in the position for 5 to 10 minutes.

3. Supta Baddha Konasana
Associated posture angle (variation)

Supta Baddha Konasana opens the entire front part of the body: hips, abdomen, heart and throat. These areas we instinctively protect, so in this position a person may feel vulnerable.

Place the bricks under the upper end of the roller. Sit at the bottom of the platen. Place the second cushion under your knees and fold the legs in the pose Associated angle. Wrap a blanket around the feet. Place the second folded blanket on the pelvis - it will create a sense of security. Lie on the roller. Put a support under his arms, so they are not dangling. Stay in the pose from 5 to 15 minutes.

4. Savasana lying on its side and Dzhathara Parivartanasana
Dead Man's posture on the side
and posture Twisting belly (variation)

a. Twisting overall good impact on the nervous system, but some of them complicates the process of breathing (which can cause anxiety). Twisting propsami to provide more space for breathing, passing through the chest to the stomach and back.

Lie on your left side, extend your legs and place your feet on the wall. Under the rear surface of the roller body lay. Bend your right leg at the knee to an angle of 90 ° and put his foot on the roller. Uprites left foot into the wall. Place a folded blanket under the upper hand. Place a folded blanket under your head and neck so that they were in line with the spine. Stay in the pose from 2 to 5 minutes.

b. To curl, turn the body to the right side, on top of the roller. If you feel the clip in the shoulder or chest, try to put a little more arm support - so that his hand was higher than the shoulder. You should feel the disclosure of the chest. Breathe slowly. Remain in a twisted position from 2 to 5 minutes. Repeat on the other side.

5. Savasana
Dead Man pose

Savasana can be too open posture, especially when it is performed with divorced hands and feet. If you keep limbs close to each other, you will feel more collected.

Twist the blanket and place it against the wall. Lie on your back, feet resting on a blanket. Put another folded blanket or cushion under your knees to hip bone failed deeper into the pelvis. This will help ease the stress of the iliopsoas muscles relax and allow the pelvis. Place a folded blanket on your stomach, your thighs dropped. Hands stretch along the body, palms facing down. Place a small rolled-up towel under the curve of the neck and folded blanket - under his head. Feel as if you are rocked in a cradle. On the exhale, let the floor to support every part of your body: the heel, hip, pelvis, upper back and head. As soon as you feel a connection to the land, begin to relax the mind, shaking his breath on the waves. Stay in position 5 to 15 minutes.

6. Inverted Savasana
Dead Man's posture (variation)

The variation for those who feel vulnerable in the usual Shavasana. Lie on your stomach. Turn your head to the right. Arms to the side, bend your elbows. Right knee sidetracked. If necessary, place a folded blanket under the right arm, knee, thigh, abdomen. Completely cover with a blanket. After a few minutes, turn the head to the left and change the direction that the body symmetrically been disclosed. Stay in the pose for 5 to 10 minutes, releasing the entire front surface of the body.