12 Restorative Yoga Exercises for Deep Relaxation

Practice yoga with us, we all know that balance is important, after a strenuous exercise or overexertion of the body, we need to stop and rest or perform restorative exercises to repair it.

This is why yoga teachers often do restorative exercises themselves, or give restorative exercises to yoga practitioners before or after private yoga classes, or even throughout the entire class. It is one of the important reasons.

Today, let's share 12 favorite restorative exercises for yoga instructors. It's really comfortable after practice, let's try it together:

Action 1: Sitting on a yoga chair

• With legs open slightly greater than hip width
• Inhale, extend the spine, exhale, fold forward
• Hands placed on yoga blocks, forehead on yoga blocks
• Hold for 2-3 minutes
• This pose can effectively stretch and relax
• The entire lower back, release pain and pressure
• Action 2: Lying down on the mat or pillow

Neck side supported with a blanket

• Feet in a yoga strap, hanging from yoga blocks
• Or feet together can
• Hold for 1-2 minutes
• This pose can effectively open the hips
• Promote blood circulation in the pelvic region
• For practitioners with menstruation, they can practice this action
• Action 3: Kneeling on the mat, legs open slightly greater than hip width
• Buttocks seated between the legs, lying on a pillow

Hands clasped together, close your eyes

• Hold for 1-2 minutes, this pose can
• Flex the hip joint and pelvis, stretch the abdominal organs
• Strengthen the arches of the feet, relax the legs, relieve menstrual pain
• Action 4: Sitting on the mat, legs extended straight
• Bend the left knee, the left foot close to the groin
• Inhale, extend the spine, exhale, fold forward towards the ground

Hands grip the right foot, or place on a pillow

• Forehead on a pillow, relax the body
• Hold for 1-2 minutes, flip to the other side
• This action can effectively relax
• The inner and outer sides of the thigh, strengthen the knees and the soles of the feet
• For those who can't lie on their back like heroes, they can start from this pose
• Action 5: Sitting on the mat, legs open to a suitable distance
• Inhale, extend the spine, exhale, fold forward
• The entire body lies on a pillow

Hold for 1-2 minutes, this pose can

• Help open the hips, stretch the inner and outer sides of the legs
• The entire lower waist and thighs will be well relaxed
• Action 6: Kneeling on the mat, legs together
• Double legs extended slightly wider than the hips
• Inhale, extend the spine, exhale, fold forward
• Hands stretch out, forehead on a pillow, relax the body

Hold for 1-2 breaths

• This action can effectively relax
• The waist and back, while opening the chest
• Action 7: Sitting on the mat, bend the left knee
• The heel of the left foot close to the hip, extend the right leg straight
• Inhale, extend the spine, exhale, fold forward towards the ground
• Forehead on a yoga block, relax the body
• Hold for 1-2 minutes, flip to the other side

This action can effectively relax

• The front of the thigh and inner side, strengthen the knees and the soles of the feet
• For those who can't lie on their back like heroes, they can start from this pose
• Action 8: Side sitting, the body twists to the right, lying on a pillow
• Double legs extend to the left side
• The right side face touches the pillow, hold for 1-2 minutes
• Flip to the other side, this action can be well
• Release the waist and back pain, hip and thigh pain
• Action 9: Lying on the mat, double legs placed on a yoga chair

Neck side supported with a towel, hands placed on the sides of the body

• Close your eyes, meditate for 3-5 minutes
• This pose can effectively promote the correct alignment of the lower limbs
• Relax the waist, pelvis, and bone region, stimulate the parasympathetic nervous system
• Release the brain's tension and pressure
• Action 10: Lying on the mat, double knees close to the hips

Place a pillow and a blanket under the sacrum

• One leg at a time, extend, hands placed on either side
• Or side-lying raise, bend the hand elbow
• Hold for 1-2 minutes, this action can well
• Stretch and relax the waist muscles, the front of the thigh
• Release the pain and tension in the lower waist and sacrum
• Action 11: Lying down, double legs spread wider than the hips

Hands overlap below the forehead

• Place a pillow behind the legs
• The entire body completely relaxed, hold for 2-3 minutes
• This pose can effectively relax the waist and back
• Especially release the pressure and pain in the lumbar spine
• Action 12: Lying on a yoga chair, hands grasp the back of the yoga chair
• Extend the legs, the feet push against the yoga block
• Place a pillow under the head, hold for 1-2 minutes

For those who have good physical condition, they can bend their double knees

• Hands grasp the chair legs, head on the mat
• This action can help to well open the side of the body
• Especially the chest, abdomen, and the front of the thigh
• Especially good for relaxing waist muscles

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