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Restorative Yoga / Yogasanas

11 Feb 2021 HYN Himalayan Yoga Academy

Restorative Yoga / Yogasanas


Restorative yoga is a type of yogic packages, especially asanas series which focuses on the relaxation of the body, calmness of the mind and healing from physical and mental illeness. This yoga is especially for the people who want to do the yoga without any pain and discomfort. It is the yoga which is very effective for the people who are ill and injured. It is the solution for the day to day busy life of the modern age. It can maintain the balance between the spiritual world and materialistic world. In fact, the literal ways of Yogasana practice in Yogic science is based on same principles. Principally Restorative Yoga should be Restorative Yogasana, not Yoga because Yoga is the aim or acheivement which is more about mediation but Yogasaana is a one of the means of Yoga.  

Nature of Restorative Yoga / Yogasanas

Restorative yoga is safe, very gentle, and deeply healing as it helps your body to move from a state of fight-or-flight into a state of calm and peace. It brings about a wonderful balanced state where the body can heal itself. There is never any pain or strain in restorative yoga and it is possible to enjoy a deep state of well-being through the practice.

The practice of restorative yoga uses simple postures, supportive props, gentle breath, and awareness of the experience to anchor us into a state of balance, which allows for restoration and healing. It is practiced in a completely supportive environment to invite total relaxation.

In essence, this practice provides tools to reduce stress and restore health. It uses support to access relaxation and restoration, moving towards inner alignment, balance, and harmony. Ultimately, letting go and surrendering to the innate intelligence of the body.

Major Restorative Asanas

  1. Sukha-parvatasana
  2. Baddha Konasana I, II, III
  3. Bhringasana
  4. Salamba Balasana
  5. Pashuvishramasana
  6. Saral Viparit Karani
  7. Parshva Shavasana
  8. Supta baddha konasana
  9. Saral pawanmuktasana
  10. Markatasana
  11. Matsyasana
  12. Makarasana
  13. Shavasana

Benefits of Restorative Yogasanas /Yoga

Yoga is widely touted as a physical practice that can improve strength, stability, and flexibility, enhance respiratory and cardiovascular function, and even alleviate symptoms of chronic pain. The mental health benefits of yoga are also well-documented—from reduced stress, anxiety, and depression to improved sleep hygiene and overall quality of life.1

  1. It brings deep relaxation and balance to both the mind and body.
  2. Relieve effects of chronic stress
  3. Reduction of blood pressure
  4. Improves sleep
  5. Improves digestion
  6. Reduces muscle tension and general fatigue
  7. Restorative Yoga gives time and space for ourselves, allowing us to just be, giving the body a chance to heal itself and the mind a time to settle through relaxation.

The benefits of restorative yogasana are similar to the many benefits of other styles of yogasana. These include:

  1. Increased relaxation: Deep breathing calms the nervous system to promote relaxation, and research supports a restorative yoga practice as an effective way to relax. A 2014 study suggests that restorative yoga is more effective at inducing relaxation than regular passive stretching.2
  2. Better sleep: The more relaxed you are, the better your chances are of getting a good night’s rest. Researchers determined that yoga is an effective intervention for managing sleep problems by increasing melatonin and reducing hyperarousal
  3. Improved well-being: Yoga practices, in general, are commonly associated with improved physical and mental well-being in the general population.
  4. Better mood: Research shows that yoga can help those with stress, anxiety, depression, and other mood disorders manage their symptoms.
  5. Reduced pain: Studies show that different styles of yoga including restorative yoga are helpful interventions for the management of musculoskeletal pain.
  6. Gentle on the body: Restorative yoga practices are gentle on the joints, and consistent practice can strengthen the connective tissues that surround the bones and joints.

Significance of Restorative Yoga/ Yogasana:

Restorative yoga is especially for relaxation of the body and mind. It is very effective to the people who want to do yoga very slowly and with little effort. In this yoga, we stay in a pose longer period of time in comfort postures using some support. It is very useful to release the stress and tension from our mind. We do around seven to more Asanas during the whole sequence. The body should be relaxed and comfortable in this yoga while we do postures.

This yoga is believed to increase the immune system and the healing power of natural force. When the natural force of healing works in our body, all the diseases slowly start to disappear. It maintains the heartbeat and blood presser of our body. It is very beneficial to the patient with anxiety, headaches, insomnia and other stress-related diseases. By this yogasana, we can achieve physical, mental and emotional relaxation.

It can help us to seek the solution of the problems in our daily life like fatigue, divorce, loss of job, the death of beloved. It can be the guidance of life on the right path. If we want to make some changes in our lives to the positive direction, this yoga can be the best choice.

Physiological Fact of Restorative Yogasana :

Research shows that restorative yoga/yogasana  can decrease depression in cancer survivors; improve symptoms of anxiety, depression, and pain symptoms in cancer patients; and help patients manage the toxicity of cancer treatments. The supported poses and calming breathing provide deep restfulness that nourishes the organ systems of the body and activates the Parasympathetic Nervous System. This balances our body’s “fight or flight” stress response that comes from the Sympathetic Nervous System.

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