Restorative Yoga at Home

Yes, you can practice Restorative Yoga at home, and though props are nice (you know I LOVE them!), you don't have to have them to help bring your rest & digest nervous system back into balance.  The next time you are feeling overwhelmed or stressed out, try this restorative inversion.

Position your mat (or a blanket) perpendicular to your couch or a chair. Place a blanket on the mat, close to the couch, and a pillow or blanket at the other end of the mat for your head. Lay down on the mat so that your hips are resting on the blanket close to the couch, slightly elevated by the blanket. The blanket should end just about where your low back begins its natural curve. Your legs will rest on the couch with your knees bent and your head will supported by a blanket.

It is very supportive to the nervous system to place a sandbag across your hip points. If you don't have a sandbag, find a heavy blanket, or even a bag of dried rice or beans.  This picture doesn't show it, but especially when the weather is colder, it is really nice to have blankets under your arms and hands, and small sand bags (smaller bags of rice will do) in the palms of your hands. Many people who have private restorative sessions report that the sandbags in the hands is wonderful, grounding sensation.

You can stay in this position for anywhere from 5 minutes to 30 minutes (or longer!). This posture is a quick way to bring the nervous system back into balance.  Try it anytime you feel your stress level rising. You can even do it more than once a day. Remember that often our level of stress is far more in our control than we realize. Restorative yoga is embodied self-compassion - another way to care for yourself.  Click here to learn more about restorative yoga. Try it and let me know what you think!