She Strengthens

Finding Serenity in a Fast-Paced World

Tension has a way of building up as we navigate our daily lives. 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 Power of Props

By incorporating props like yoga blocks, bolsters, blankets, and straps to support and align the body, restorative poses allow you to fully relax in each posture. This means you can hold poses longer than usual, giving your weary muscles and connective tissues some extra TLC.

Getting Started

Greatist Expert and yoga instructor Rebecca Pacheco recommends starting with six essential postures. Find a quiet spot, take a few uninterrupted minutes, and get ready to 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, and rest your forearms on the floor. Let gravity pull your legs toward the earth as you soften your lower back and release your tailbone toward your 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. 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 each other to feel a slight lift in the chest. Carefully lift your hips off the ground and slide a yoga block directly under your sacrum.

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. 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)

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 help ease tension and improve mobility, it’s not a replacement for medical care. If you’re experiencing chronic pain or injury, please consult a qualified professional.