yoga practice information guide

Below are the top most beneficial restorative yoga poses that you will typically find in a beginners restorative yoga program.

Restorative Backbend Pose

Supported Back Bend (Anti-Slouch Pose)

The supported backbend, also known as the anti-slouch pose, is designed to relieve stress and chronic tension. It does this by opening the chest and shoulder area, while providing a gentle stretch to lower and middle back.

For this pose you will need a large blanket and a yoga mat.

Step 1: Locate a comfortable blanket that you have no problem placing on the floor, then fold it into thirds and stack it onto your yoga mat.

Step 2: Position yourself in front of the blanket, and slowly lie down coming onto your elbows. Once you have done this, slowly begin to lower your upper body onto the blanket and mat.

Step 3: Your entire body should be linear, relaxed, and comfortable.

Step 4: Bring your arms out to your sides with your palms facing upwards in what is known as the cactus pose, while bending at the elbow and opening your chest promoting deep relaxation.

Step 5: Breathe deeply and hold this pose for a minimum of 60 seconds. If you feel comfortable you may hold it for as long as you feel is necessary, although you should make sure you avoid overdoing it.

Repeat your deep breathing twice and then, if you are ready, move on to the next pose.

Forward Fold Pose

Supported Child's Pose

The Salamba Balasana, or supported child's pose is another beginner pose that helps promote relaxation and helps to calm the mind and body.

The supported child's pose is accomplished by stretching the thighs, hips, and ankles and has been proven to provide moderate neck and back pain relief that caused by tension and stress.

To perform the supported child's pose, you will need either a comfortable cushion or a thick towel roll, and a yoga mat.

Step 1 Bring your body into a kneeling position on your yoga mat while placing the towel roll or cushion between your knees

Step 2 Place your bodyweight on your shins, and then as you slowly exhale lean forward onto the cushion or towel roll

Step 3 Depending on personal preference and comfort, your arms can be placed either in front of your body or at your sides

Step 4 Turn your head to the left or right holding the pose for 2 minutes alternating to the opposite position each minute.
Throughout the entire process, you should remember to breathe deeply and fully relaxing yourself into the pose.

Step 5 Gently push yourself off of the cushion or towel with your arms at either side, and while remaining in an upright seated position, gently breathe for a minute or two to bring yourself out of the pose in preparation for the next one.

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