restorative yoga is a form of yoga that, although not as challenging as other types of yoga, such as Ashtanga and Hot or Bikram yoga, is sometimes challenging. It may not be considered a specific exercise, but it can still have many health benefits and strengthen your body and mind. This style of yoga can help your nervous system to be a rejuvenating exercise that is a good way to increase energy and improve sleep, and by relying on stretching movements to relieve cramps and tensions in the body.
In today's article, we take a look at restorative yoga. , We examine its benefits and also introduce some suitable moves. So stay tuned.
What is restorative yoga?
yoga restorative can be considered a type of yoga that is known for its soothing, gentle and healing effects. This yoga involves maintaining body balance and stretching for a relatively long time, which is usually done with the help of tools such as blankets, pillows, pillows, and so on. These devices support your body so that you can relax and unwind and relieve muscle tension. Stay focused. This makes restorative yoga a completely different exercise from fast-paced exercises, which usually increase heart rate and strengthen muscles.
you can relax your mind as you relax your body and relieve tension. Relax because stress and tension are caused by the mind and body. All you need to do when doing restorative yoga is focus on your breathing and be fully aware of your body and mind.
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What are the benefits of restorative yoga?
Among the most important benefits of restorative Yoga We can mention the following 4 options:
1. restorative yoga helps you to better manage stress
restorative yoga, like other yogas, helps you cope better with stress and mental problems. For those who live a busy and stressful life, stretching and slow breathing will improve the function of the parasympathetic nervous system and get the body out of a reactive or evasive state; A physiological response that animals show in response to their perceptions of dangerous situations, attack, or escape to save themselves. , Controls the dilation of the pupils of the eyes and.. By stimulating the parasympathetic nervous system, you can put your body in a state of rest, digestion and recovery. In the same way, you will be able to lower your heart rate, regulate your blood pressure, relax your gastrointestinal tract, and relieve muscle tension.
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Studies show that restorative yoga can be especially helpful for people with symptoms of anxiety, job stress (such as those who work night shifts), insomnia, and tension headaches. Persistent gastrointestinal problems or stress-related pain. do. These hormones, if left unchecked, can lead to immune system dysfunction, aerobic system and even reproductive system dysfunction. 6 6 simple steps to reduce stress by controlling cortisol levels Body
Because research shows that performing restorative yoga exercises is a good way to reduce the negative effects of stress on the body, it can possibly prevent metabolic changes such as abdominal obesity and increase triglyceride levels. High cholesterol, blood pressure and hyperglycemia also help.
2. restorative yoga can help improve your sleep and boost your energy./p>
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By breathing slowly and lowering your heart rate, you will feel more relaxed and fall asleep. It will be easier. To In general, all meditations and breathing techniques can help you with this.
From now on, try restorative yoga and meditation before going to bed, and do so in a quiet, light environment. Do less. Of course, you can listen to soothing music to create a calmer atmosphere. In addition, we suggest using blindfolds to feel more relaxed and drowsy.
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3. It is a good option for people with injuries
While other styles of yoga may not be suitable for people with a specific injury or disease who have recently had surgery, restorative yoga is for most people and those in general. They can move their body. It is convenient and useful.
Using tools such as chairs, supports, etc. helps you to move your movements easily without putting too much pressure on your body and limbs. These devices fill the space between your body and the ground and allow your muscles to relieve tension and relax. This looseness makes stretching easier and, in addition, home appliances will be suitable for reducing pressure on sensitive organs such as the neck, back of the thighs and pelvis.
restorative yoga helps you without limitations Stretch your muscles and make your body soft and flexible. It also reduces inflammation and muscle tension by reducing stress and helps manage chronic pain. All of these benefits while not harming your body and anyone with any movement limit can do it.
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4. Encourages you To Live A Healthier Lifestyle p>
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As we have said, restorative yoga reduces stress and mental health problems. If you can not control your stress, you are more likely to overeat because stress hormones increase appetite and reduce the body's energy, leading to emotional overeating, resulting in unwanted weight gain.
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According to research, one of the goals of yoga is to achieve peace of mind and feel good; It means feeling calm, high self-confidence, increasing awareness, improving personal performance, positive thinking and also preventing irritability and bad temper. With the help of restorative yoga, you can achieve these benefits and have a healthier attitude. So, you can follow a good lifestyle, exercise, eat better and always be fresh and energetic.
In addition, researchers claim that restorative yoga is a great option for improving blood sugar and metabolic syndrome. Counts. This syndrome refers to a range of conditions and problems such as high blood pressure, elevated insulin levels, accumulated fat in the bloodstream and obesity.
The best restorative yoga exercises to do Due to the
fact that restorative yoga has a low intensity and speed, it
is a very good option for beginners. Learning the movements and
doing them is very simple and you will not need a lot of
flexibility to do so.
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restorative yoga movements are very simple and simple and include opening the chest, turning the upper body, opening the pelvis, leaning forward or leaning back . The following exercises are a good choice to start with and will help you incorporate restorative yoga into your lifestyle easily. See more photos and videos and learn how to execute them properly. By doing this, you can completely control the movements and reduce the risk of injury.
1. "Child's Pose Movement"
Recommended tools: a strong support or 2 folded blankets
To perform this movement, first sit on the floor with your heels under your hips and your knees bent and spaced apart. Now lean forward so that your abdomen fits snugly between your thighs.
Place a folded blanket or blanket between your thighs to further support your body shape. Your blanket should be large enough to rest your forehead on. Extend your arms in front of you or next to your body.
Try to breathe slowly and hold this position for 5 to 10 minutes.
2. "Reclining Bound Angle Pose"
Recommended tools: 2 yoga bricks, 1 strap yoga, 1 large pillow or 3 blankets
To perform this movement, first make a yoga brick Place the top of the mattress and another brick on the bottom of the brick. Place your support on the bricks and place a folded blanket on top of the support.
Loop your yoga strap and place your feet in the center of the ring, then hold the strap with your hands. Now bring the soles of your feet together and spread your knees.
Place two folded blankets on the outside of your legs to support your legs by opening your thighs. Then lower your spine and lean on the pillow, resting your head on the blanket and lean.
Finally, relax your shoulders, breathe slowly and deeply, and do this for 3 minutes. Hold for 5 minutes.
Take a good photo of this move with We did not find any yoga straps or belts. But the photo above can show how it works well. All you have to do is put your feet in the hoop as shown above, but hold it with your hands instead of your waistband.
3. "Reclined Spinal Twist"
Recommended items: 2 pillows or blankets
To perform this movement, lie on the floor with your back flat on the floor. Now bring your right knee to your chest, then move it to the left side of your body so that your spine rotates. At this stage, you should feel a gentle rotation and tension in your upper body. you can extend your arms to the side or to the right to increase traction.
you can now place pillows or blankets under your right knee to feel more comfortable. Try to take deep breaths and hold for 5 minutes. After 5 minutes, go to the left knee and repeat the same cycle.
4. "Bridge Pose"
Recommended tools: 1 yoga brick and 1 blanket>
To perform this movement, lie on your back on the floor, bend your knees, place the soles of your feet just below the knees, and spread them hip-width apart. Now press your feet firmly against the mattress, and while tightening your hips, align your upper body and hips.
Then place a brick under your waist and lower your hips. Bring to feel more solid by leaning on the brick. Extend your arms around your body and take a deep breath. Stay in this position for about 5 minutes.
5. "Seated Forward Fold"
Recommended items: 1 support and 1 blanket Fold
To perform this movement, first sit on a mattress, keep your back straight, and extend your legs in front of your body. Then bend your knees slightly and place a support or folded blanket under them. Put a blanket or other support on your thighs and then gently bend your body and place it on it. In this position, your abdomen should rest gently on the blanket or support, and you should bend forward from the waist at the same time. Breathe slowly and hold for 5 to 10 minutes.
"Legs Up the Wall Pose/Legs Over a Chair"
Recommended items: 1 blanket
To perform this movement, first lie on the mattress in front of the wall, your hips should be at least 15 cm away from the wall. Now stretch your legs against the wall and at the same time keep your head and shoulders down on the mattress.
Let the soles of your feet relax on the wall and lean fully on it. Relax your legs and abdomen and take deep breaths to relieve any tension. you can put a folded blanket under your hips to feel more comfortable. Hold this position for 5 to 10 minutes and relax your body completely. you can also do the same movement with the help of a chair to better fit your body.
Do not forget these points!
Now that you know which movements to start restorative yoga with , We should also mention a few important points to get the best result and avoid injury. With the following points in mind, go for the movements we have mentioned:
- Find a quiet and light place to practice that has no distractions or noises.
- Wear comfortable clothes and be careful not to be too hot or cold. Also, remember to use a blanket and put it on, for example; This can help you warm up more.
- If you want to exercise at night, use an eye pillow to relax.
- If you have a weight blanket, put it on Position your chest and upper body to make you feel stronger and more secure. Heavy pillows or blankets can also be a good option.
- Try to do restorative yoga sessions for 15 to 60 minutes.
how should you do restorative yoga?
you can do restorative yoga at home or in yoga classes. Classes usually consist of 5 to 6 moves and you should do each of them for 5 to 10 minutes.
Your overall goal should be to feel as relaxed as possible and to relieve the tension in your body. do. While maintaining a posture, make sure you have the least physical activity and do not move at all. To do this, it is better to imagine that your muscles are melting and you can not move them. This will eliminate all the cramps and tensions in your body.
When performing restorative yoga, various household items can be very useful and help you to perform better movements. These devices allow your body to have a foothold and completely relax and unwind. So, if the movements with the help of these devices make you feel more comfortable, be sure to use them to get a better result from your exercise.
In the end, as we said, there are yoga classes and you can Participate them. But if you prefer to exercise at home, you can browse the internet and watch free training videos. Try to watch various videos and posts and have a safe exercise session. The good thing about restorative yoga is that you can do it at home with simple household items. So do this exercise with the help of the movements we have studied and enjoy its benefits.
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Risks and Side Effects
restorative yoga is generally very safe, even for those with injuries and limited mobility. This yoga is less dangerous than other yoga styles and is unlikely to lead to injury, it may even reduce the pain of injured limbs and lead to your recovery.
However, if during Exercise With severe pain, pressure, tension and cramps, try to move your body slowly and stop exercising. Take a short walk and see if you can move again using another device. If the pain persists, it is best to stop the movement altogether and consult a doctor.
Finally, remember to focus on your body and do the movements correctly. Carelessness and incorrect movements can lead to pain and injury and cause you more serious problems.
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restorative yoga is a popular form of yoga known for its soothing, gentle, and healing effects. To perform this exercise, you need to do balance and movement positions that require tools such as blankets, pillows, pillows, and so on. With the help of these devices, you can support your body and perform movements with more safety. By doing this, you will be able to relax your body and relieve muscle tension.
restorative yoga has a variety of benefits, among which can be relieving stress and anxiety, improving sleep and increasing energy. And he mentioned encouraging you to pursue a healthier lifestyle. Apart from this, it is a good option for injured people who have mobility limitations and may not be able to perform various movements of yoga or other sports well.
you can do the movements mentioned above and get the best results. Take. But be sure to pay attention to What we said so as not to get hurt. It is better to go to a doctor before starting exercise to find out about your physical condition and make sure you have no problem doing this exercise. If restorative yoga and its exercises were right for you, be sure to do them to live a healthier and happier life.This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .
Source: Dr. Ax