What are "restorative poses," and what are the benefits?

Most people think of yoga as a series of exercises designed to build strength, increase flexibility, and focus the mind. All true—the active asanas, or poses, do all of those, but there’s a group of asanas called “restoratives” that focus on relaxation. Restoratives are done seated or lying on your back and are held for a length of time without any conscious effort, allowing the body to let go of tension and soften through passive stretching. The benefits are deep relaxation, a calm and meditative mind, and a full, relaxed breath—all of which trigger the “rest and relaxation” component of the body’s nervous system to slow the heartbeat, lower the blood pressure, strengthen the immune system, and allow the endocrine system (responsible for pumping out stress hormones such as cortisol) to reset.

Warning. Before attempting any new yoga asana, including the restorative asanas described here, make sure you take a look at a website or video that demonstrates the proper form or even get personalized instruction from a certified yoga instructor. Many restoratives make use of props such as bolsters and folded blankets to support your body and, in many cases, lessen the strain on areas such as the lower back, knees, and hamstrings, which can be tight in athletes such as Warfighters. Make adjustments as needed so that you do not feel any pain while performing these restoratives.

Supported Supta Virasana (Reclining Hero’s Pose). This pose is a variation of another yoga pose, the Virasana (Hero’s Pose), in which you are kneeling so that your buttocks rest directly on the floor between your feet, with the legs bent at the knees and the calves resting alongside the thighs, feet pointing backwards. In Supta Virasana, your torso rests on the floor, knees still bent and calves and feet parallel to your thighs. Most people need a thick bolster—rolled blankets work well—to support the length of the spine and head for a period before they can recline comfortably on the floor without the support. This pose deeply stretches the back, legs, hips, knees, and ankles. If you have a back or knee injury, you should not attempt this pose.

Setu Bandhasana with bolster (Supported Bridge Pose). This pose is an alternative to the supported Supta Virasana above. It doesn’t require the kneeling aspect of the Hero’s Pose, so it is good for those with leg or knee injuries or for those who can’t hold the pose for more than a few minutes due to the stretch on the knees and quadriceps. For supported Setu Bandhasana, you’ll need a thick bolster or rolled-up blankets and a yoga strap or belt. Put the strap around both thighs, cinching it so that when you lie back, you can rest without exerting any muscular effort to keep your legs straight. Sit on the end of the bolster and lie back so that the bolster supports your spine. The bolster should be long enough to support the backs of your thighs and your back up to your shoulder blades. Your upper back, shoulders, neck, and head extend past the end of the bolster and rest on the floor. Keep your head in a neutral alignment so your neck isn’t hyperextended. There should be space between your neck and the floor. Raise your arms (bent at the elbow) in a stick-up position. Your feet will rest on the floor, but you can put a block or stack of books under your feet if it’s more comfortable to lift your feet so that they’re on the same plane as your thighs. This pose deeply opens and relaxes the chest muscles.

Viparita Karani (Legs Up the Wall Pose). This pose requires one or two thickly folded blankets (or a firm, round bolster) and a wall against which you’ll rest your raised legs. The basic pose is lying on your back, with your legs raised and resting against the wall. The bolster should be under your middle and lower back so that your upper back, shoulders, neck, and head rest directly on the floor. Your chest will be “puffed out” in a stretch. Your middle and lower back rest on the bolster. There should be room between the bolster and the wall so that your buttocks dip down slightly in the space close to the wall. You’ll feel the stretch in your lower back, chest, and shoulders.

Balsana (Child’s Pose). Balsana is a kneeling, forward-bending pose that acts as a counterbalance to restorative poses like Viparita Karani that stretch the back. Balsana is deeply relaxing and can be done using a bolster or not, depending on your comfort level. Kneel on the floor, sitting on your feet. Keep your feet close together but spread your knees about hip-width distance apart. As you exhale, bend from the hips and lower your torso down between your knees and as close to the floor as you can. Use a bolster under your torso if it’s easier to rest comfortably that way. Lie with your arms alongside your torso, palms up, and let gravity pull your shoulders downwards or, alternatively, stretch your arms out in front of you, resting them on the floor. Let go of any muscular tension and rest for as long as you’re comfortable.

If you would like more information, start with this video: The Benefits of Restorative Yoga for Endurance Athletes. An excellent article on restorative asanas can also be found here.