Whether you are new to restorative yoga or a seasoned pro, little tweaks can help you get more relaxation out of your practice. From longer holds and deeper breathing to props and prep, here are 7 ways to get the most out of your restorative practice.

timing is everything

A typical vinyasa yoga class may offer a 5-8 minute savasana. Usually, this is just when you stop wiggling around and just slide into stillness. Restorative yoga offers time to adjust, and readjust, and readjust again; allowing you time to settle and drop in. Time is essential in the practice. Not only to settle you, but research shows that you need 20 minutes of calm to activate and create a lasting response of the parasympathetic nervous system.

In order for the brain to get the message that you are safe enough to switch off your stress response and turn on your relaxation response, it is said that your body and mind need to be at ease and your breath full and deep for approximately 20 minutes. Generally, Restorative poses can be held anywhere from 5-20 minutes or longer. The more you practice, the easier it will be for you to stay longer in the pose. And on the flip side, the more frequently you practice, the more quickly you may settle. Plus, repeated practice and more exposure to this state help you to re-establish relaxation more quickly and easily over time.

release effort and let your breath flow

Restoratives allow us good alignment to expand space for the breath to flow freely. The trick to freeing the breath is to reduce muscle tension throughout the body as well as reduce the habitual patterns and tension that are limiting the movement of the ribs and the secondary breathing muscles so that the diaphragm can move fully and create space for the air to come in. Air is forced into the body, not sucked in. We have to make space for the breath, in order to allow it to come in freely to us. As we learn to let our bodies truly rest on the ground, to be held up by the props, we make more room for our breath to flow through us. Full deep, natural breathing sends messages to the brain that we are safe - which deepens relaxation and furthers the healing potential of your Restorative practice. Learn more about the breath.

prepare

Relaxation is enhanced when the area where you practice is as stress-free as possible. The room should be neat, warm, and softly lit. Ensure that the props are arranged around the mat in an organized manner. Be aware of the temperature of the room, lighting, and other environmental factors. Before you begin, be aware of what props you need for your whole practice. Have all your props ready - blankets folded and towels rolled. I actually plan for poses that use the same exact props - so I am not busy pulling in or taking away or refolding. Less is more. For group classes, fewer props are better. Choice of props depends on how much time you have, what poses you will do, how difficult they are to transition with, and what kinds of feedback they provide. It is best to have all your props ready before you being your practice. And to do as little variety with props as possible so that you don’t have to enter back into cerebral work once the mind begins to relax. Check out my Restorative Yoga with Minimal Props training now available on-demand!

less is more

Two well-constructed postures are more beneficial than a half-dozen poorly designed ones. If you are newer to Restoratives, begin with 3-5 minutes in each posture, and gradually increase your duration for up to 20 minutes.

warm-up

Most often, I do a gentle warm-up and breath awareness before I grow more still in Restoratives. And, I always offer my students a slow mindful flow before I bring them down onto the props. I find that a slow flow that incorporates rhythmic breathing (such as Cat and Cow) helps warm up the body, reduces the tension that limits deeper breathing, and helps draw the mind back into the body. This movement also creates an opportunity for my students to shed off some of the body and mind’s restlessness so that it will be easier to settle into a place of stillness. Ensure that the movement is not too stimulating, which may actually prevent you from settling in. Also, I offer my students the freedom of repeating these gentle rhythmic movements between poses.

stay warm

Make sure there are no drafts in your space. Have an extra blanket nearby for added warmth. Dress in layers You may even want to leave on socks as you can feel cooler as you progress deeper into stillness.

music

Personally, I love music. But it is not always necessary. Sometimes it is perfect, and sometimes it gets in the way. In this same way, some students love it, and some don’t. If choosing to use music, ensure that it is non-invasive. Don’t choose music that requires active “listening”. Restorative yoga is a meditative experience and allows you to move inward. Therefore, you don’t want something that pulls you outward.

You can enjoy my playlist from my on demand Sacred Pause Winter Solstice Mini-Retreat - and you can enjoy this practice for 30 days from registration!