Restorative Yoga For Stress Relief: A 30-Minute Practice
Understanding Restorative Yoga
Restorative yoga is a gentle, introspective practice designed to promote deep relaxation and stress relief. It involves holding passive yoga poses for extended periods using props for support, thereby allowing the body to fully relax and rejuvenate.
Benefits of Restorative Yoga
- Reduces stress and anxiety: By promoting relaxation, restorative yoga helps alleviate stress and anxiety levels.
- Improves sleep quality: The calming effects of restorative yoga can help improve sleep for those suffering from insomnia or sleep disturbances.
- Enhances the immune system: By reducing stress and promoting relaxation, restorative yoga can help improve immune system function.
- Aids in emotional healing: The calming and introspective nature of restorative yoga makes it an excellent practice for processing emotions and finding inner peace.
Preparing for a 30-Minute Restorative Yoga Practice
To get the most out of your 30-minute restorative yoga practice, gather the following props:
- Yoga mat or blanket
- Blocks or pillows
- Straps (optional)
- Eye pillow (optional, but extremely helpful for enhancing relaxation)
Find a quiet, comfortable space with minimal distractions and allow yourself plenty of time to unwind before and after your practice.
30-Minute Restorative Yoga Sequence
1. Legs up the Wall Pose (Viparita Karani)
Place your mat or blanket adjacent to a wall, sit with your hips close to the wall, and swing your legs up the wall as you lie down. Use a block or folded blanket under your hips if your lower back feels uncomfortable. Hold for 5-10 minutes.
2. Supported Butterfly Pose (Supta Baddha Konasana)
Place a folded blanket or block under each knee, and let your feet fall open towards the sides. Let your hands rest gently on your belly or out to the sides. Hold for 5-10 minutes.
3. Supported Reclined Spinal Twist (Supta Matsyendrasana)
Lie on your back, extend one arm out to the side, and bring the other arm across your body, resting it on the opposite shoulder. Use a block or bolster under your extended arm for support. Hold for 3-5 minutes on each side.
4. Supported Child’s Pose (Balasana)
Kneel on the floor, separate your knees hip-width apart, and sit back onto your heels. Place a blanket or bolster under your torso for additional support. Allow your arms to rest alongside your body, palms facing up. Hold for 3-5 minutes.
5. Corpse Pose (Savasana)
Lie down on your back, using props to support your head, neck, and lower back if necessary. Place an eye pillow over your eyes, and allow yourself to rest and fully surrender for 5-10 minutes.
Closing Remarks
When you’ve finished your practice, gently bring yourself back to an upright position and take a moment to sit quietly, allowing yourself to appreciate the peace and restoration you’ve cultivated. Remember to be patient with yourself and enjoy the calming benefits of restorative yoga as your body and mind begin to release tension and find balance.
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45 Comments
felt great thanks a lot 🙂
Perfect after gardening came inside and a lovely relaxing yoga session. Very clear instructions thank you ❤
Thank you
Tell me why I started sobbing inconsolably five mins into this practice🥹
That felt soooo good, practiced on my mat on the sunny balcony in Germany ❤ thank u so much!
i just found your channel and i already love how descriptive and calming the practise is! subscribed <3 thank u!
This is my favorite yoga class. It’s my go to.
Thank you so much for this practice. I enjoyed every single second of it. It calmed me down so well. I really appreciate your work 🤍
Thank you so much for this wonderful practice Jessica. ❤
One of my faves 💘
Definitely better than I was before. Thank you!
Just the session I needed today. Feeling completely relaxed and rejuvenated. Thank you Jessica. You are the one of the best Yoga teachers I love to follow and practice with online ❤
It was exactly what I needed today. Thank you!
Great session – I especially enjoyed the long deep holds and deep breaths
I've been stressed lately & it was great to let some of it go in this session – without being rushed or sweaty.
Namaste Jessica 🙏
Thank you for sharing ❤❤
I was feeling so overwhelmed and anxious and then I followed along with your video and I feel incredibly at peace! It made me cry but in the best way , like a release of all the tension in my whole body! Thank you so much
Nice to meet you , my first time . Thank you so much, namaste 🧘🏼♀️🙏🏻🕉☀️🌈🌈🦋🦋🦋🐞🌳🍂🍁🍃🍂🍁🍃🍂🍁🍃🌸❤️🩹❤️🩹❤️🩹❤️🩹❤️🩹✨️✨️✨️
Thank you so much, I haven't stretched for a long time and this was just what I needed I cried at the end! I love being able to stay in a pose for a while and really sink into it, the whole video and your voice is really soothing and I appreciate the reminders to stay aware of my body, especially the reminder to unclench my jaw as I hold a lot of tension there. Will definitely be my go to video 🥰
This class is pure self-love. Thank you 🪷❤️
Who is watching from india 😊
Thank you ❤
Lovely, thank you!
As always excellent class.❤
Amazing flow,thank u that’s was super juicy 😊
This really relaxed me I feel a sleep for a lil bit after savasahna ❤
Beautiful and bountiful practice
What a beautiful sequence – thank you so much from Vermont!❤
Thanks Jessica. So relaxing & refreshing.
Feeling great. Needed to slow down & taking time to be present & to breathe. Much love & blessings. 👍
This felt really good
thank you.
Great vid! Thank you!
did this Yoga session after a fullbody workout(hit/kickboxing/pilates) and im feeling good as new, thanks to the lovely Jess
The best relaxation sequence I’ve come across!! Sending to all my anxious girlies. Thank you so much for helping through some stressful times
Just what I needed. Wonderful, thank you!
Thank you!
אוהב אותך ג'סיקה תודה רבה
Perfect self care for my needs tonight 🌜🌚
It was the best experience i ever had… and btw… is it natural that i burst into tears ?:(
for all ages a well planned session relaxing, hypnotic and soothing. thankyou so much Jess.
I am from India. Thank you so much. ❤❤❤
This is my all time FAVORITE slow flow deep stretch ❤ it always has me feeling nice and loose and relaxed!
This was so good 😊 thank you 🙏🏼💗
Just gorgeous – thanks Jess. xx
Thank you❤❤❤
Hej folks, you all are completely right – this is absolut calming, thanks so much Jess!!🙏🌸