Most people who practice yoga do so for the physical benefits. However, there are many different types of yoga, each with its own unique goals. So, does restorative yoga have specific goals?

Yes and no. While restorative yoga offers many benefits, it doesn’t have any specific goal. Instead, it is a practice that can be tailored to each individual’s needs.

For example, some people use restorative yoga to help them relax and de-stress. Others may use it to help with pain relief or to improve their flexibility. Ultimately, it is up to the practitioner to decide what they want to get out of the practice.

That said, there are some general benefits that all practitioners can expect from restorative yoga. These include improved circulation, reduced anxiety and stress, and increased flexibility.

How to find the perfect yoga pose for your restorative practice:

There are no hard and fast rules when it comes to restorative yoga. You can use any poses that feel comfortable and offer support. That said, there are a few poses that are commonly used in restorative yoga classes. Here are a few of our favorites:

CHILD’S POSE

This pose helps relieve stress and fatigue and gently stretches your spine, hips, glutes, hamstrings, and shoulder muscles. It can help relieve back and neck pain if your head and torso are supported.

To do this pose:

1. Kneel on the floor with your knees hip-width apart, big toes touching, buttocks on your heels.
2. You can place a cushion or folded blanket between your thighs and calves for support.
3. Exhale and lean forward with your torso between your thighs. bringing your head down toward the floor.
4. Extend your arms out in front of you, above your head, with your palms on the floor. If this is too difficult, you can allow your arms to rest alongside your body with your palms facing up.
5. For extra support, you can add a cushion or folded blankets under your head and arms.
6. Remain in this pose for up to 5 minutes, inhaling and exhaling deeply.
7. Release by lifting your torso into a seated position.

SUPPORTED BRIDGE POSE

This pose helps open up your chest and shoulders, while also lengthening your spine. It can help relieve back pain.

To do this pose:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place a rolled-up towel or yoga strap under your lower back for support.
3. Bend your elbows and place your palms on the floor beside you, shoulder-width apart.
4. Exhale and press down into your palms and feet to lift your hips and torso off the floor.
5. Clasp your hands together beneath your pelvis and interlace your fingers.
6. If you can, press your palms and feet firmly into the floor and lift your hips and torso even higher. Hold this pose for up to 1 minute, then release with an exhale.

RELAXATION POSE (SUKHASANA)

This simple cross-legged pose helps to calm the mind and ease tension headaches. It can also help to improve your digestion.

To do this pose:

1. Sit on the floor with your legs crossed in front of you and your hands resting in your lap. If this is uncomfortable, you can sit on a cushion or folded blanket.
2. Exhale and lean forward, folding at the hips to bring your torso down toward your legs.
3. Allow your head and shoulders to relax and drape over your thighs. If this is too difficult, you can place a cushion or blanket under your forehead for support.
4. Stay in this pose for up to 5 minutes, inhaling and exhaling deeply.
5. To release the pose, exhale and slowly roll up to a seated position.

RESTORATIVE TWIST POSE

This twist helps to massage your internal organs and improve your digestion. It can also help relieve back pain.

To do this pose:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place a rolled-up towel or yoga strap under your lower back for support.
3. Bend your right knee and place your foot flat on the floor beside your left hip, keeping your thigh parallel to the floor.
4. Inhale and lengthen your spine.
5. Exhale and use your right hand to guide your right knee across your body toward the floor on the left side of your body. Keep your left shoulder on the floor and turn your head to the right.
6. Hold this pose for up to 1 minute, then release with an inhale and return to starting position. Repeat on the other side.

LEGS UP THE WALL POSE (VIPARITA KARANI)

This inversion can help to calm the mind and ease stress. It can also help to relieve fatigue and improve your circulation.

To do this pose:

1. Sit with your left side against a wall.
2. Lie down on your back and swing your legs up the wall so that your hips and buttocks are against the wall.
3. Your legs should be straight, and your head and shoulders should be on the floor. If this is too difficult, you can place a cushion or blanket under your hips for support.
4. Stay in this pose for up to 5 minutes, inhaling and exhaling deeply.
5. To release the pose, exhale and slowly roll to one side.

So, if you’re looking for a yoga practice that can be customized to your needs, restorative yoga may be the perfect option for you.

Do You Need Restorative Yoga Classes You Can Trust?

Restorative classes at Yoga Flow SF are simply amazing. Our instructors’ energy during the class is infectious, making it an empowering experience for all levels of practitioners—from beginner to advanced. We offer modifications that simplify the poses to be more suitable for beginners or some that amplify them for our advanced practitioners so you can choose which one is better suited based on your skill level! Specifically, restorative yoga encourages physical, mental, and emotional relaxation. Book your first class now at one of our San Francisco locations or our new location in downtown Walnut Creek!

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