Shante Wells - Restorative Yoga: Essential Poses for Relaxation, Balanced Chakras Energies and Healing

RESTORATIVE YOGA

ESSENTIAL POSES FOR RELAXATION, BALANCED CHAKRA ENERGIES AND HEALING.

Copyright 2020 by Shante Wells

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TABLE OF CONTENTS

Page 4 - INTRODUCTION

Page 9 - CLEAR AND BALANCE CHAKRA ENERGIES

Page 16 - REDUCE ANXIETY

Page 20 - LOW-STRESS LEVELS

Page 27 - INCREASE FLEXIBILITY

Page 43 - MAINTAIN OR IMPROVE RANGE OF MOTION AND CIRCULATION

Page 45 - REALIGN THE PELVIS

Page 49 - STRENGTHEN WEAK MUSCLES

Page 53 - INCREASE ENERGY

Page 57 - ELEVATE MOOD AND RELIEVE SADNESS AND DEPRESSION

Page 64 - RELEASE NEGATIVE OR STAGNANT ENERGY AND EMOTIONS

Page 70 - MAINTAIN OR IMPROVE THE HEALTH OF THE JOINTS

Page 73 - CONCLUSION

INTRODUCTION

Restorative yoga is an exercise that revolves around slowing down and opening the body through passive stretching. If you're in a therapeutic class, you can barely move, with just a few posts over an hour. It is a very different experience from most contemporary yoga. Most yoga classes are an active exercise in which you move from pose to pose, build heat, and increase your strength and flexibility equally. The general trend in yoga is more athletic and acrobatic practice styles. During long restorative yoga periods, your muscles can relax deeply. It is a unique feeling because the accessories, instead of your flesh, are used to support your body. Restorative classes are very gentle, making them an excellent addition to increasingly dynamic practices (just as our bustling lives) and a great counteractant to stretch. Silence is a powerful exercise.

Clinical research on restorative yoga has shown that it can reduce depression in cancer survivors; improve symptoms of anxiety, depression, and pain in cancer patients; and help patients control the toxicity of cancer treatments. Restorative yoga is a safe, gentle, and gentle practice that can help you learn to relax and recharge. You also cultivate the essential skills of self-awareness. More and more research is published on the benefits of 'stress reduction' techniques such as yoga and meditation. Taking time to break free from the tension, breathe, and focus your attention can be a welcome (and sometimes rare) break from the faster pace of modern life.

A central theme of yoga is to experience a balance between effort and ease. In restorative yoga, we balance the luxury of living in silence and relaxation with sustained, lively, and focused attention. These two components cooperate to make a pleasant and engaging experience. Typically, a therapeutic class focuses on spending long periods relaxing and breathing relaxing yoga poses, although an exercise may include some gentle movements. Restorative yoga is safe and accessible to more people due to the use of 'accessories' to support the postures. You can use blankets, pillows (large pillows), blocks, and straps to effortlessly sit in different poses. (More on accessories in a moment).

Some general guidelines are:

Although most of these poses are gentle, if you have physical concerns, talk to your doctor about integrating yoga into your lifestyle.

Give yourself enough time in the pose to feel good. Get comfortable so you can rest in any position for at least five minutes, longer if you feel good.

Also, take the time to get out of the poses. Don't rush to move or stand up again. Be present for the different feelings of silence and smooth movements.

Keep it simple. As you relax, you will notice your attention drift. Stay relaxed and breathe, again focusing your attention on the feeling of letting go and the subtle movements of your breathing.

I am happy to share my restorative practice with you. Every week I see how this gentle practice can change a person's feelings, not only physically, but also at the level of the intellect, emotion, psyche/mind.

avsana, or corpse pose, may be familiar to you if you have taken yoga classes in a studio or gym. This 'last relaxation pose' generally lasts for five to fifteen minutes and means that you rest on your back, consciously relax the tension and strain on yourself, and breathe gently. I always start and end my recovery lesson with this pose.

It is the simple and unadorned experience of paying attention to yourself over some time, noticing how you feel the tension and how much you can release it. I encourage you to spend at least ten minutes in avsana. Give yourself time to feel relaxed and focused on your breathing. Be patient and just enjoy being with yourself, realizing it.

It takes a long time to get out of the pose: remember how much time and care you spend going into softness and silence. Keep those properties smooth, even as you begin to move slowly, starting with your fingers and toes and gradually spreading the movements to all the joints, to yourself. Be there and enjoy the feeling of 'bringing life' back to your bones and muscles. Surround yourself by your side and enjoy some relaxed breaths before slowly rolling up to spend some time sitting. Practicing yoga can be like having a conversation with yourself: noticing, answering, asking questions, learning. I hope we can start our discussion, using these videos and their experiences for dialogue.

What is restorative yoga?

Restorative yoga is a feeding type of yoga that extends profoundly, latently, and holds fewer postures for more extended periods. Unlike some of the more active or "yang" types of yoga, restorative yoga encourages us to slow down, let go, and suspend activities, both physical and mental. By doing this, it is an exercise that relaxes the body and mind, bridging the gap between the two. Restorative classes use accessories to promote maximum comfort, as students are invited to melt deeply into each pose.