She Strengthens

Unlock the Power of Relaxation

Tension has a way of building up as we navigate our daily lives, whether it’s in our hips, hamstrings, or minds. But what if you could reclaim some much-needed “me” time with just a few simple steps? Enter restorative yoga, a practice that prioritizes stillness, relaxation, and a calmer state of mind.

The Science Behind Restorative Yoga

Studies have shown that restorative yoga can be particularly beneficial for women with ovarian or breast cancer, promoting relaxation and reducing stress. By incorporating props like yoga blocks, bolsters, blankets, and straps, restorative poses allow the body to fully relax in each posture, giving weary muscles and connective tissues some extra TLC.

Getting Started

So, how can you incorporate restorative yoga into your busy life? Start by finding a quiet spot and a few uninterrupted minutes. Then, try these six postures, carefully designed to help you relax and unwind.

Child’s Pose: Balasana

Create a support with firm pillows, blankets, or a bolster in front of you. Lower onto your knees, placing them on either side of the support, toes together. Fold your upper body over the length of the support, resting your forearms on the floor along the support. Let gravity pull your legs toward the earth as you soften the lower back and release the tailbone toward the heels.

Half-Pigeon Pose: Eka Pada Rajakapotasana

Start on all fours and slide your right knee forward toward your right hand. Lower your right hip onto a bolster, pillow, or folded blanket as you extend your left leg back, toes pointed. Remain upright using hands to support you, or lower down to forearms. Breathe into the pose as you inch your right shin closer to the mat.

Supported Bridge Pose: Setu Bandha Sarvangasana

Lie on your back with your knees bent, feet planted flat on the floor, hip-distance apart. Extend your arms by your sides and roll your shoulder blades in toward one another to feel a slight lift in the chest. Carefully lift your hips off the ground and slide a yoga block directly under your sacrum. As you rest here, arms can remain by your sides, stretched overhead, or straight out in a T-shape.

Reclining Bound Angle Pose: Supta Baddha Konasana

Lie on your back with the soles of your feet together, knees pointing outward, and slide heels as close to the groin as is comfortable. Place your arms at 45-degree angles to your torso with the palms facing up, or place one hand on your low belly and one on your chest to help focus on the breath. With each exhale, let your knees float toward the ground, creating a stretch across the inner thighs and groin.

Legs-up-the-Wall Pose: Viparita Karani

To perform this passive inversion, start seated on the floor with your right shoulder, hip, and thigh against a wall. Keep a bolster within reach, and exhale as you lower your back while swinging your legs up onto the wall. Press the soles of your feet into the wall, lift your hips, and slide the bolster underneath your hips.

Corpse Pose: Savasana

Seated on the floor with legs slightly bent, slide a bolster beneath your knees and slowly lower your back, neck, then head onto the floor. Let your arms rest comfortably by your sides, palms facing the sky. Close your eyes, become aware of your natural breath, and let go.

Remember, while yoga can be incredibly beneficial, it’s not a replacement for medical care. If you’re experiencing chronic pain or injury, please consult a qualified professional.