Yoga that focuses on restoration eases the senses, so that the mind and nervous system are no longer reacting and instead are focusing inward. This type of yoga also lowers anxiety levels and calms the fight-or-flight response, which is when the body has a stress-induced outpouring of adrenalin and other hormones.
Additionally, longstanding and deep fatigue can make standing upright, which is usually an unconscious and easy effort, into an exhausting task. When the shoulders stoop and the spine sags, it squeezes the chest and diaphragm which causes shallow breathing and a tight abdomen. Under these circumstances, it takes a lot of strength and energy to hold one’s body with integrity in a yoga asana. That’s why blankets, bolsters, blocks, and belts are essential props in a restorative practice. With their help, passive supported backbends allow the chest to expand without physically straining and open the body and mind to the stimulating effects of the pose without depleting already low energy reserves.
This first posture in the series helps with purvottanasana (upward plank pose), which opens up the chest and front part of the lungs away from the lower body. This posture makes it easier to breathe in deeply, expanding outward and upward into the top part of the chest, while the abdomen can relax and soften on the exhale.
This text is discussing how supported forward bends can help to relax the mind and body. It explains that by turning the attention inward, it can provide a respite from overstimulation. Additionally, it notes that because the bolster and blankets support the organs in the front of the body, the back and kidneys are able to relax and spread, further relieving tension.
Inversions are helpful for the body’s immune and endocrine systems and can help address various hormonal issues like adrenal fatigue. With inversions, the heart gets a break from pumping blood to the brain and gravity helps refresh the legs and lower body.
If you experience any pain or strain while doing any of these asanas, you may need to rearrange your props or gradually build up your endurance for each pose.
Yoga for Stress Relief, Depression, Digestion & More
Shalamba Purvottanasana (Over Two Chairs or a Bed)
Sit on the edge of the chair with the bolster a few inches away from your buttocks. Place a bolster across the seats of two chairs positioned side by side, a few feet from the wall, with the majority of the bolster on the chair farthest away from the wall. Fold a blanket and place it at the back end of the bolster.
To do this yoga pose, start by lying down on your back with a blanket under your neck and head. Keep your knees bent and feet on the floor, then slowly push away from the wall to straighten your legs. Your toes should be on the wall and your heels on the floor.
Roll your shoulders back so your chest lifts and spreads. Let your arms fall to your sides. After a few minutes, you can change your arm position. You can put your hands on your front ribs or hold your elbows and put your arms overhead. Breathe here for 10 minutes. To come out of this position, bend your knees and use your hands to help you sit up gently.
Supta Baddha Konasana (Reclining Bound Angle Pose)
Sit in front of a bolster with your knees bent, and a blanket folded on the other end for your head. Bend your knees to the sides and join the soles of your feet together. Take a large loop through a belt and slip it over your head and around your lower back. Pull the loop in front of you over your toes and underneath your feet so that the sides of your belt are on the inside edges of your legs. Bring your feet closer to your pelvis and tighten the belt so that it is holding your legs close to your torso, without pulling on your knees.
Place a bolster horizontally across your mat and lie down so that your head and upper back are supported by the bolster. Your sacrum and buttocks should be close to your feet, and your lower back should feel long. If you feel any compression in the lower back, adjust your position on the bolster.
Roll your shoulders back away from your neck and let your arms fall to your sides with your palms facing up.
Relax your facial muscles by dropping your jaw If you’re feeling any strain in your knees or inner thighs, place a support under the outer edge of each leg and close your eyes. Rest for up to 10 minutes, letting your abdomen fall away from your chest on the exhale as your chest expands outward and upward on the inhale. Relax your facial muscles by dropping your jaw.
Viparita Dandasana and Setu Bandha Sarvangasana (Over Bolsters)
For this yoga position, you will need two pillows and two blankets. Place the pillows end to end, and then put the blankets on top of them, folded in half lengthwise. Sit on the front pillow with your back to the other one. Take one of the belts and tie it around your thighs, and tie the other one around your ankles, to hold your legs together. Keep your knees bent, and then lie down on your back on the pillows, with your head on the floor but your shoulders still on the pillows. To get into the final position, push off with your feet and slide back until your head is on the floor.
Extend your legs and arms straight until your hands touch the floor. Raise your body until your sides are straight and your sacrum is close to your heels. If you feel any compression in your lower back, lengthen your legs towards your heels, turn your thighs in, and raise your tailbone (or bend your knees). Rest there for 3 to 5 minutes.
Sit on the edge of the bolster with your legs extended in front of you. Bend your knees and slide off the bolster until your shoulders and head both rest on the floor. Straighten your legs. Extend your buttocks and the backs of your thighs toward your heels. Rest your arms alongside the bolster, palms facing upward. Tuck your shoulders underneath and rotate your upper arms out to broaden your chest. Keep your chest broad as you relax your abdomen and diaphragm. After 5 to 10 minutes, bend your knees and slide off the bolster until your pelvis reaches the floor. Rest on your back with your thighs on the bolster for 30 seconds before turning to your side, untying your legs, and sitting up.
Salamba Sarvangasana (Shoulderstand)
lie down on your mat with your hips against the wall and your legs straightened against the wall, toes to your nose
You can progress to holding your legs in the air without leaning on the wall for support.
To progress into a shoulder stand, start by lying down on your back and lifting your hips off your mat keeping your arms next to your body with your palms facing down. Next, lift one leg at a time into the air, using your palms to leverage yourself. Once both legs are in the air, bring your hands to your lower back to create a stable shelf for your balance.
Keep your neck straight and fix your gaze upward to avoid neck injuries with this pose.
To adjust the amount of support, move your hands either higher up or lower down your back, depending on where you originally placed them and what is most comfortable for you.
Stay still with your neck straight and looking up to avoid neck injuries while doing this.
To adjust your position for more support, either move your hands up or down your back, depending on where they were originally placed and what is most comfortable for you.
Stay in this pose for 10 deep breaths, then slowly roll out of it by bringing your legs over your head and lowering your spine to the floor.
Benefits
- Calms the brain and helps relieve stress and mild depression
- Stretches the shoulders and neck
- Tones the legs and buttocks
- Improves digestion
- Helps relieve the symptoms of menopause
- Reduces fatigue and alleviates insomnia
Cautions
- Diarrhea
- Headache
- High blood pressure
- Neck injury
Marichyasana A (Marichi’s Pose)
Sit on your mat with your legs outstretched in front of you and your toes pointing upward. Bend your left knee and move it so that your foot is now resting on your mat. Place your left shin behind or in your left armpit.
Wrap a belt, necktie, rolled-up beach towel, or yoga strap around your left hand. Reach your left arm around the outside of your left leg and try to touch the belt, necktie, towel, or strap with your right hand. Make sure to leave enough space between your hands for your body to stretch. The goal is to eventually be able to join your hands together.
To do this stretch, sit with one leg bent up and the other straight. Hold for 30 seconds to 1 minute, breathing deeply. Repeat with the other leg.
Benefits
- Calms the brain
- Stretches the spine and shoulders
- Improves digestion
- A therapeutic application for flatulence, constipation, and obesity
Cautions
- Asthma
- Diarrhea
Janu Sirsasana (Head-to-Knee Forward Bend)
Sit on your mat with your legs outstretched, then bend your right knee and bring the bottom of your foot up against your left thigh, making a right angle. You should now look like a 4 shape.
Bend your body at the groin until your head is able to touch your left knee. If your knee is too high, place a towel underneath for support. Take a strap (towel, belt, tie, or yoga strap), and wrap it around the bottom of your left foot. Pull your chest towards your leg while the strap provides support for the stretch. For a deeper stretch, reach your arms out and grab your left foot.
Portaal suggests keeping this stretch for 30 seconds to 3 minutes, and to remember to breathe through the stretch, and take a deep inhale as you sit back up and repeat by bending your left knee.
Benefits
- Calms the brain and helps relieve mild depression
- Stretches the spine, shoulders, hamstrings, and groins
- Improves digestion
- Helps relieve the symptoms of menopause
- Relieves anxiety, fatigue, and headaches
Cautions
- Asthma
- Diarrhea
- Avoid full knee bends or flexes if you have any history of a knee injury.
Supta Virasana (Reclining Hero Pose)
Sit on your mat with your feet in front of you and your buttocks against a blanket, pillow, or cushion for support.
Keeping your knees on the mat, move your feet out to the sides of your thighs.
Slowly lower your body backward by first leaning onto your elbows and forearms. Lower the rest of your body onto the mat or onto your supportive blocks or blankets. If you experience pain or discomfort in your lower back or knees, use cushions for support or add more support.
As you continue to breathe attentively, keep your knees as close together as possible.
Sink back into the chair and relax for 30 seconds. Take deep breaths, filling your lungs completely. exhale until all the air is out. Come back up to sitting, moving first to your forearms and elbows, then slowly putting your feet out in front of you.
Benefits
- Stretches the abdomen, thighs, deep hip flexors (psoas), knees, and ankles
- Strengthens the arches
- Relieves tired legs
- Improves digestion
Cautions
Do not do this pose if you have back, knee, or ankle problems unless an experienced instructor tells you it is okay.