Restorative yoga poses you can do with or without props!
After spending 4 years unable to sit up I knew I would have a long road back to recovery…if ever. I was terrified I would never be the same (still working towards that goal as I am writing this).
Yoga, has been a huge part of my recovery, and especially this restorative yoga sequence. When you can’t sit up, walk, and even struggle to roll over at times putting at arm out to your side or just trying to focus on “relaxing” is the best thing for you.
I had to work up to this entire routine, even though they are all beginner Yoga poses. But it is one I still use today and love. You can adapt it to fit whatever your needs are.
Restorative Yoga Sequence (Beginner Yoga Poses)
I guess this is the part where I write a paragraph on how exactly to do each pose? I think the pictures are pretty self explanatory. They say (“they” as in people that do Yoga regularly) say that you should hold each pose for at least 5 minutes. But I would be lying if I said I have ever held any Yoga pose for 5 minutes. That just sounds horrible!
The only pose I listed below that I know I have held longer than 5 minutes is corpse pose, and that is because I fell asleep. So take it for what it is and start at your own pace. If you know that you won’t do it if you feel pressure to hold every pose for 5-2 minutes than don’t. Just start with 30 seconds and build up from there.
There is no right or wrong here in my opinion. The point is to relax and not add added stress to the practice.
Restorative Yoga Poses with Props
What you will need
Although you don’t need props for these restorative yoga poses it can definitely help to relieve stress and help you relax.
You can use a regular pillow for this or a yoga/meditation pillow…or no pillow. Whatever is the most comfortable for you. I have also at times rolled up a blanket for under my neck and legs and that worked really well.
Sometimes I will even use my Prosource Foam Sports Roller under my calves (yes, it is painful) and let it work out some of those knots while I am in corpse pose.
My new favorite is using an acupressure mat. For whatever reason, it is VERY relaxing after you get used to it. I took my first nap in 3 years after laying on it for the first few times, it was so relaxing it put me right to sleep.
I still to this day use it under my neck every night to help me relax and fall asleep. I use it with my Bose noise cancelling headphones and put this under my neck and it really helps calm my nighttime agitation or anxiety.
Corpse Pose with Pillow
Best Yoga Mat for Beginners
These next poses are great because all you need is a Yoga mat. I always like to get the extra thick ones off Amazon because they are so cheap and so much softer to lay on! You can’t go wrong with this extra thick Yoga mat.
Thread the Needle Pose (Both sides)
Reclining Bound Angel Pose
You can hold this pose with just a yoga mat or you can add a pillow under your back if that is more comfortable.
Beginner Yoga Poses if you Have a Yoga Strap
Both Feet in the Air with the Yoga Strap
With this one you can switch from stretching both feet in the air to each leg individually. The only real difference is that with both feet in the air you will put your hands by your side and try to relax as much as possible.
With one leg I like to pull my yoga strap so that I can really get a good stretch.
This is one of my favorite yoga poses I do during my nighttime routine. It can really help calm your body down before bed or with restless legs. I use this yoga strap with loops and love it! (Game changer)
What is your favorite restorative yoga sequence or pose?
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