How to Use Restorative Yoga Props

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In restorative yoga, we focus on simply being rather than doing. Restorative yoga is not power yoga where you work up a sweat in vigorous Ashtanga or Vinyasa yoga sequences, but rather it’s a style of yoga that allows you to sink into a supportive environment that can rid your body of stress and make you feel like a new person. If you want to know more about this style of yoga, read my prior post What is Restorative Yoga? Right now, though, we’re going to talk about what kind of props you need to get started.

Some restorative yoga poses require only a couple of props, such as a belt and a blanket, while others require a more complicated setup, but it’s worth it, though, so stay with me.  It’s important that as you learn how restorative yoga works you also learn to use props effectively.  Restorative yoga poses shouldn’t hurt and they also shouldn’t stretch you to your limits.  Restorative yoga props should support and nourish and hold your body weight so that you can sink down in delicious repose, and when you come out of them, make you feel like a million bucks.

In Judith Lasater’s book Relax & Renew: Restful Yoga for Stressful Times, she provides the reader with a handy chart that illustrates the many props used in restorative yoga.  She also guides you into general restorative pose sequences, a sequence for busy times, and sequences for neck pain, lower back pain, insomnia, jet lag, breathing difficulties, and headaches.  She also gives us restorative sequences for menstruation, pregnancy, and  menopause.  If you’re truly interested in cultivating a regular restorative yoga practice, Judith Lasater’s book is a must and can be purchased now by clicking here.

Blankets

Blankets are the most important and versatile restorative yoga prop and you should have a few of these on hand.  Not only can they serve as insulation to place over your yoga mat, but you can also cover yourself to keep warm, and fold or roll for various supported poses.  Lying in restorative yoga poses can sometimes cool the body so keeping warm is essential.  Although you can use an old quilt from your bed or Grandma’s knitted afghan, the best kind of blanket is made of wool or at least of a firm material, should be twin-sized, and easy to fold and roll. Wool or firm blankets provide better support than, say, plush or thermal blankets. You can get good yoga blankets at discounted prices at most online yoga accessory stores. Click here for Discount Yoga Blankets.  You can also get good wool blankets from your local Army Surplus store. I bought a few blankets this way and they are very versatile, although they are a bit larger than I would have liked.

Bolsters

A large, firm bolster is a necessity for many restorative yoga poses.  A bolster can be used to drape your body in a cleansing twist, to fold your body over for supported child’s pose, or to lie back in supported bound angle pose, for example.  If you don’t have a bolster, then you can use three or more folded firm blankets in its place.  It would be wise, however, to invest in one or two bolsters.  They come in varying sizes, such as rectangular, round, junior or large, for example.  Some bolsters can run as high as $65, but there’s no need to pay top dollar for a bolster.  Click here for Discount Yoga Bolsters.  A bolster is especially important for Supported Bound Angle Pose and Legs-Up-the-Wall Pose.

Belts or Straps

Most belts or straps are six to eight inches long and about two inches wide. Some have a D-shaped buckle or a cinch ring.  Straps are used to bind the legs in poses such as Supported Bound Angle Pose so that your legs and feet don’t slip.  You can get belts for under $10 at most online yoga accessory stores. Click here for Discount Yoga Straps.

Blocks

Blocks are a must for restorative yoga poses and are used mostly to elevate bolsters or to drape your body in soft back bending poses, for example.  Blocks are pretty inexpensive, whether they be made of wood, cork or foam, and can be purchased at most online discount yoga supply stores. Click here to purchase Discount Yoga Blocks.

Sandbags

Sandbags are used to apply pressure to certain parts of the body.  For example, while lying in Savasana you may want to elevate your legs on a folded blanket and place a sandbag over your ankles to anchor them to the blankets.  It can also be placed on your lower back while lying in supported child’s pose. Sandbags can be purchased for under $10 at Yoga Accessories.com, for example. Click here to visit YogaAccessories.com. If you’re a good seamstress, you can also make your own sandbag.  Be sure that the fabric is strong and non-porous.  Fill it with sand that is coarse and doesn’t contain bleach, and should weigh at least 10 pounds.

Eye Pillows

Eye Pillows are one of my favorite props to use, especially when I lie in Savasana or in Legs-Up-the-Wall pose.  Eye pillows offer soothing and gentle pressure to the muscles around the eyes, and provide a soft, comforting and sensual end to a restorative yoga practice that allows you to sink deeper into relaxation.  Eye pillows are usually made from a soft silk or cotton fabric and filled with uncooked rice, flax seed or beads, and could be lightly scented with dried lavender or chamomille for an aromatherapy effect.  Eye pillows block out light, ease headaches, and relax tired eyes.  

Other Props

Restorative yoga props should be sturdy enough to support your body weight, so if you’re improvising with certain props be sure that they don’t flop around or cause you to fall.  If you’re using a chair for restorative yoga poses, such as for Supported Cross-Legs Pose, be sure that it doesn’t have wheels.  A metal folding chair is best. Other props that can be used are a doorknob, a table, or a wall.

If you want to buy inexpensive props that are high quality, Click here for Discount Yoga Supplies.

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Restorative Yoga: Legs-up-the-Wall

This is the second in a series on restorative yoga poses that I offer as a gift to you so that you can learn about and explore these deeply relaxing poses that melt away stress and help you sleep better.  A few days ago I introduced you to Supported Bound Angle Pose.  Now I’ll show you Legs-up-the-Wall pose, or Viparita Karani in Sanskrit, a favorite of mine. Not a day goes by that I don’t find a little time to throw my legs up the wall and let it all go.

Whenever you’re feeling edgy, or not quite right, and your nerves are raw from the chaos of living, or you simply need a complete body relaxation fix, do legs-up-the-wall pose as your prescription to better health and well-being.  Not only will this pose offer complete relaxation if you stay in it for 15 or 20 minutes at a time, but it’ll balance your endocrine system, relieve fatigue, and increase the blood flow to your pelvic region.  As you lie in this delicious pose, the blood will travel down your legs and softly pool  just below your belly, sending your body life-affirming signals that it’s time to refresh itself, almost akin to a tune-up on a car.  This pose is especially beneficial right before bed to send you off for a blissful night’s sleep.

How to do the pose:

You can do this pose with or without a bolster or a blanket to raise the pelvis.  If you use a bolster or a blanket or two for lift, then place your prop about 3 inches from the wall.  Sit on the bolster or the blankets so that your right hip and side body are touching the wall.  Using your hands for support, gently roll your body around so that your right and then your left legs are up the wall.  It might take a little practice to get the right motion so that you don’t topple off the bolster.  Again, if you prefer not to have the bolster or the blankets under you, then you simply get up into the pose the same way, with your backside on the floor instead of the prop.  Keep your buttocks close to the wall but don’t feel like you need to make this an uncomfortable hamstring stretch.  That’s not what this is all about.  If you feel stiffness or discomfort in your legs, simply move a little bit away from the wall so that your legs are not quite straight, allowing for space.

Lie down so that your ribs and lower back are supported by the bolster, and your head and shoulders are on the floor. Drape your arms out to the side with elbows bent, palms up.  For extra dreamy comfort, place a lavender eye pillow over your eyes and rest in this post for five minutes or for as long as you like.