Last Updated August 22, 2023
Fall A Time For Transition
The Fall season is a lovely time to welcome change and rediscover balance through the practice of Yoga. The vibrant hues of the falling leaves and the crisp air remind us that change is a natural aspect of life. Restorative Yoga provides the perfect poses to help us slow down, connect with our breath, and center ourselves in the midst of the craziness of daily life this time of year. It is an opportunity to release what no longer serves us and create room for new beginnings. Learning to find stillness in restorative yoga poses can help cultivate a sense of peace and gratitude as we navigate the changing seasons. So grab your mat, cozy up in your favorite sweater, breathe in that crisp autumn air, and let the beauty of fall inspire your practice.
What Is Restorative Yoga
Restorative Yoga is a gentle yoga practice that allows you to slow down and open your body through passive stretching and relaxation. The body is supported in a sequence of calming positions that are held for prolonged periods of time in a state of meditation and rest. All levels of practitioners can benefit from Restorative Yoga, which like the Autumn winds of change, invites you to let go, unwind, and replenish your body and mind. The slow, supported postures in Restorative Yoga promote healing and grounding into the earth element, helping you release stress and anxiety. By incorporating props such as blankets, bolsters, and blocks, Restorative Yoga allows you to fully surrender into each pose, creating a sense of openness and spaciousness in your body. Your body will thank you as you treat yourself to some much-needed self-care this fall with the beautiful practice of Restorative Yoga.
Benefits Of Restorative Yoga
Fall is the perfect time to dive into the practice of Restorative Yoga and reap its many benefits. As the leaves turn their vibrant shades and the weather cools down, Restorative Yoga offers a gentle and nurturing practice that can help you find balance and restore your mind, body, and spirit. This style of yoga focuses on deep relaxation and conscious breathing, allowing your body to release tension and your mind to find peace. Scientific studies have shown the practice of Restorative Yoga is an excellent approach for alleviating stress, and generating relaxation through its ability to soothe the nervous system and lower cortisol levels. A study in 2014 conducted a comparison between the impacts of restorative Yoga and traditional stretching, revealing that Restorative Yoga outperformed traditional stretching in promoting a profound state of relaxation.
Below are some of the benefits of Restorative Yoga:
- Promotes Relaxation
- Reduces Stress
- Enhances Well-being
- Improves Mood
- Improves Sleep
Equipment Needed For Restorative Yoga
Yoga Mat
Yoga mats are used in various practices of yoga and are portable and simple to roll up. Here is a good quality eco-friendly Yoga mat.
Bolster
A Yoga bolster is used to support your body, allowing you to unwind and let go. Here is my favorite bolster brand, which comes in a variety of colors.
Yoga Blocks
Yoga blocks come in two choices of materials, cork or foam. Cork blocks are my favorite for practicing. These are made of sustainable cork.
Yoga Blanket
A Yoga blanket is used as extra support during Restorative Yoga or as a cover to keep the body warm. Here is my favorite Yoga blanket.
5 Restorative Yoga Poses For Fall Transitions
1. Supported Child’s Pose
Child’s Pose is a soothing and therapeutic position that gently stretches your back, hips, and thighs. It can help relieve pain in the low back and foster a feeling of well-being by helping to release stress. Come into Child’s Pose from your hands and knees. Place the bolster in front of you. Bringing your knees wider than your hips, lay down over the bolster as you sink your hips towards your heels. Turn your head to the left or right (whichever feels comfortable for you) resting your cheek on the bolster. Relax your arms by your sides. Hold this position in stillness as you take long deep breaths allowing yourself to ponder the sacredness of each moment.
2. Supported Fish Pose
Fish Pose is a heart-opening pose that helps open the chest, improves posture, and stretches the back muscles. Place the bolster behind you. Lay back over the bolster, extending your legs straight in front of you. Rest your arms by your sides, releasing any tension in your arms, hands and down into your fingertips. Focus on your breathing as you inhale allow yourself to relax in the present moment and exhale as you melt into mother earth.
3. Supported Twist
Spinal Twists are wonderful poses that stretch the spine, cleanse the digestive system, and help to ease anxiety. Sitting sideways on your mat place the bolster against your right hip. Rotate your spine to face the bolster and lay down with your stomach and head supported by the bolster. Calm your chattering mind as you allow yourself to enjoy the stillness for 5-7 minutes, before switching to the left side.
4. Supported Bridge
Supported Bridge Pose is a restorative posture that activates the parasympathetic nervous system, helping to promote a sense of calmness. It offers many benefits including low back pain relief, opening the chest, and stretching the quadriceps and hip flexors. Lay down on your back with both your right knee and left knee bent and your feet firmly on the ground. Lift your hips as you place a bolster or block under your sacrum. Allow your body to relax as you feel the support of the bolster. You can keep your knees bent or extend your right leg straight followed by the left leg (do what is comfortable for your body). Let your breaths be of equal length and stay in the posture for 3-5 minutes.
5. Supported Savasana
Savasana means Corpse Pose. It is a pose that allows you to enter into complete stillness and relaxation as you release tension from each part of your body. Place a bolster under your knees as you lay on your back. Rest your arms by your sides. Keep your head in a neutral position. Bring your awareness to your body as you begin letting go of all tension starting from your toes all the way to the crown of your head. Surrender into stillness for 5-7 minutes, allowing yourself to fully embrace the transitions of life.
Fall Yoga For Relaxation And Stress Relief
Autumn is an excellent season to incorporate Restorative Yoga into your wellness program. The serene postures work harmoniously with seasonal changes, promoting new rhythms throughout your body’s entire system. Much like the magic of the changing fall foliage, immersing yourself in Restorative Yoga facilitates the release of tension and unwanted toxins, unveiling the essence of your true nature.
Free Wellness Session
If you’re interested in further exploring Restorative Yoga’s benefits, consider booking a Free Wellness Strategy Session and 1:1 Coaching session. I will guide you through personalized practices and help you create a holistic wellness plan that supports your goals. Embrace the peaceful energy of Fall with Restorative Yoga and take a proactive step towards nurturing your well-being. Schedule your Free Wellness Strategy Session below.
