Relax and Restore Your Mind and Body: 7 Yoga Restorative Poses to Help You Love Yourself

We all know that yoga poses are divided into many categories: forward bends, backbends, sidebends, twists; standing poses, seated poses, lying poses; and balance poses. What we're going to introduce today are restorative poses.

Restorative poses, this concept is not often talked about, but we practice them a lot. They are included in every class.

The main function of restorative poses is to relieve tension, fatigue, and discomfort in various parts of the body; to promote a calm and peaceful mood; and to quickly restore energy. For those who are listless and have no energy, it is important to practice them to completely relax.

For example, Corpse Pose is a well-known restorative pose that is always placed at the end of yoga pose practice. What we're going to introduce is the use of restorative poses during the practice of yoga poses. If you feel tired or your breathing becomes rapid during the practice, you can stop the pose and enter a restorative pose at any time, whether you are practicing alone or taking a yoga class. Everyone's body condition is different every day and at different times, and being true to your body is the best protection for yourself. All restorative poses can be practiced before bed to promote sleep.

1. Cow Pose

A half-inverted pose that can relax the lower back, abdomen, and feet.

• Lie on your back with your hips against the wall, your feet extended upwards and resting on the wall, your feet apart with the width of your pelvis.
• Your hands are naturally placed on either side of your body, and your chin is slightly tucked in, with the back of your neck naturally extending.
• Relax and stay in Cow Pose for 3-5 minutes.

2. Reclined Knee-to-Chest Pose

Relax the hip flexor area.

• Lie on your back with your head, hips, and knees in a straight line, your chin tucked in and your neck extending, bend your knees, and bring your feet palms together in front of you, your hands naturally placed on either side of your body, palms up, your shoulders down to the mat.
• Stay in Reclined Knee-to-Chest Pose for 3 to 5 minutes.

3. Downward-Facing Dog

Downward-Facing Dog is a commonly used restorative pose. There are many methods to enter Downward-Facing Dog.

• Push with your hands, lower your shoulders and sink back, your spine and arms are in a straight line, push your hips towards the highest point, your legs are straight, and your heels are pressing against the ground.
• Relax your facial muscles and heart.
• Stay in Downward-Facing Dog for 5 to 8 breaths.

As Ekhart Tolle says in *The Yoga Sutras*, when a person feels completely exhausted, staying in this pose for more than a minute can eliminate fatigue and restore lost energy. 'More than a minute' means more than one minute.

4. Simple Spinal Twist

A forward fold, deep twist, backbend, gluteus maximus and hamstring exercise, shoulder and neck exercises, core exercises, and hip opening exercises can all be followed by Simple Spinal Twist, which is a very useful reverse pose and restorative movement.

• Lie on your back with your legs extended and your feet together, your hands naturally extended to the sides, palms up.
• Bend your knees and bring them towards your abdomen, your hands embracing your knees, your chin tucked in, and your neck extending naturally.
• Exhale as you curve your knees towards your body's right side, your shoulders grounding, and your eyes looking towards your left hand.
• Hold this for 5 to 8 breaths on each side.

5. Child's Pose

Also widely used restorative pose.

• Kneel on your mat with your knees together and your feet together, your hips sitting on your heels.
• Inhale as your spine stretches,
• Exhale, fold forward towards your forehead, and your hands reach towards the sky or your hands embrace your head.
• You can also place your hands on either side of your thighs, palms up (Child's Pose).
• Stay in Child's Pose for 5 to 8 breaths.
• Relax your body and relax your back, adjust your breathing.

Similar actions include Child's Pose, Hero Pose Forward Fold.

6. Hero Pose Backbend

• Kneel on your mat with your knees together and your feet opening to the sides, your hips sitting between your feet.
• Extend your body towards backbend on the mat, your hands reaching towards the sky or your hands embracing your head, your neck extending naturally, and your chin tucked in.

If it's difficult to lie down, you can use a back pillow or extend your legs forward to do Reclined Knee-to-Chest Pose, Reclined Easy Seat Pose, or Reclined Half-Lotus Pose.

7. Knees-to-Chest Pose

• Lie on your back with your knees bent and your abdomen close to your thighs, your hands embracing your knees, your chin tucked in, and your neck extending naturally.
• Stay in Knees-to-Chest Pose for 1-2 minutes.
• You can also hold your knees, and roll forward and backward and side to side.

Of course, all restorative poses can be practiced independently, and they have the same effect of releasing and relaxing muscles and restoring energy.

Follow *The Yoga Sutras* by Ekhart Tolle, which is a simple and easy way to understand yoga.

Please focus on *Vipassana*, share health and beauty! #MySpring #SpringMovement