Restorative Yoga: An Effective Way to Relieve Stress

It is well known that every action has a reaction. However, in the fitness world, this principle is often overlooked: many people tend to push their bodies to the limit, forgetting the importance of rest and recovery. Scientific studies confirm that this approach negatively affects your emotional state, energy levels, and physical fitness, slowing down the achievement of desired results. To strengthen your muscles and lose excess fat, it is important to master techniques aimed at restoring the body.

Article Contents:<

• >
• Cobbler’s Pose
• Rag Doll Pose
• Easy Seated Twist
• Child’s Pose
• Lying Twist

savasana or Corpse Pose

“Just 90 seconds of deep breathing with a focus on the diaphragm activates regeneration processes in the nervous system,” explains Dana SANTAS, yoga instructor and creator of the Radius Yoga method. “This practice not only promotes relaxation after intense workouts but also helps prepare the body for new challenges by increasing range of motion and reducing the risk of injury. “You don’t have to practice yoga in a studio to improve your well-being—it’s enough to set aside a few minutes every day to perform this sequence,” says Santas.

• According to the journal *Metabolic Syndrome and Related Disorders*, 90 minutes of restorative yoga once or twice a week for 10 weeks can help lower blood pressure and reduce stress levels Workout plan
• : Practice individual exercises that target specific muscle groups, or perform all seven asanas.
• Important! You should not feel any pain or discomfort while performing any pose—focus on relaxation and use proper technique.
• Hold each pose for at least 5 deep breaths. If necessary, repeat the asana on the other side.

If you have glaucoma or high blood pressure, avoid inverted poses such as “Rag Doll.” If you have any medical conditions, consult your doctor before starting the practice.

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Cobbler’s Pose This asana allows you to fully open your hips and gluteal muscles

• , which helps relieve tension and improve blood circulation in the lower back. It is ideal for relaxing after a run.
• Sit on the floor with your knees bent and pulled toward your chest, then spread them apart.
• Bring the soles of your feet together, and pull your heels closer to your pelvis to a distance that feels comfortable for you.
• Place your hands on your ankles, and with each exhale, gently lower your knees as far as possible.

Cobbler’s Pose

Rag Doll

• This asana helps release tension in the most vulnerable areas—the hips, back, shoulders, and neck. It’s an excellent way to relax the entire body after intense interval training.
• Stand up straight, with your shoulders aligned over your hips, arms hanging down alongside your torso, palms facing forward.
• Gently bend forward from the hips, reaching your torso toward your feet.
• Cross your forearms, wrapping your hands around your elbows.
• Allow your head and upper body to relax slightly, following the pull of gravity.
• With each exhale, deepen the relaxation and stretch downward.

Rag Doll Pose

Gentle Seated Twist

• Vertical twists relieve tension in the back muscles that builds up after prolonged sitting. This is especially beneficial for cyclists who are accustomed to leaning forward over the handlebars.
• Sit comfortably with your legs crossed, your back straight, and your torso aligned with your pelvis.
• Place your left hand on your right hip.
• As you inhale, raise your right arm forward with your palm facing up and turn to the right.
• As you exhale, bring your shoulder blades together, draw your abdomen down toward your pelvis to deepen the twist, and place your right palm on the floor near your hip.
• Hold the pose for 5 deep breaths.

Easy Seated Twist

Child’s Pose

• This asana helps relax the shoulder girdle and upper body, making it ideal for recovery after strength training targeting all major muscle groups.
• Kneel on the mat, bring your toes together, spread your knees slightly apart, lower your hips onto your heels, and lean forward, resting your forehead on the floor.
• Reach your arms as far forward as possible; if you feel pain, stay in the starting position.
• Slowly massage the floor with your fingers, slide forward and slightly to the right by 10–20 cm, keeping your hips on your heels and your head centered over your torso.
• Bring your arms back to the center, bring them together above your head, and hold the pose for 5 or more deep breaths Repeat the exercise

Child’s Pose

Lying Twist

• This pose is often used to conclude many yoga sessions—and for good reason. It helps release residual tension in the body, relax the chest muscles and glutes, and is also ideal for practicing before bed.
• Lie on your back, wrap your arms around both legs just below the knees, and pull them toward your chest, gently stretching your lower back.
• While holding your left leg in this position, straighten your right leg and place it on the floor.
• As you exhale, gently move your left leg to the right, lowering it to the outside of your right leg. Try to press both shoulders into the floor and breathe deeply to relax your body.
• Place your right hand on the outside of your left thigh, keeping your forearm perpendicular to your shoulders, and place your left hand along your body on the floor.

Lying Twist

Savasana or Corpse Pose

• Although this pose seems simple and is often skipped, it plays a crucial role in restorative practice: it increases awareness and helps establish a connection with your own body. Close your eyes and allow yourself to relax completely.
• Lie on your back, extend your legs, spread your arms to the sides, and place your palms facing up on the floor.
• Distribute your body weight evenly, relax, and let gravity take over.