Restorative Yoga For Relaxation And Stress Management

Calm Your Nervous System with Gentle Restorative Yoga Poses & Breathwork

What you'll learn

What restorative yoga is, its origins, the many benefits of the practice, and why restorative yoga is necessary in today’s world.

Things to consider when choosing and creating your space for your restorative yoga practices.

Tips for calming the mind before and during your restorative yoga practices.

A sequence for preparing your mind and body for a restorative yoga practice.

6 restorative yoga sequences with different intentions.

A variety of breathwork practices (embedded in the restorative yoga classes) to help calm the nervous system.

How to soothe feelings of stress and anxiety using the progressive muscle relaxation technique.

How to cultivate self-love through a meditation practice and affirmations.

Requirements

No prior knowledge or experience is required to participate in this program. Everyone is welcome! :)

Required items: a yoga mat (or something soft beneath you), a bolster (you could use pillows or stacked blankets to create your own at-home bolster), 2 yoga blocks or 2 thick books, a chair (4 sturdy legs, no wheels please), pillows and blankets.

Optional items: a yoga strap, towels, and an eye pillow or a face cloth.

Disclaimer: Before beginning any exercise program, it is important to speak with a healthcare provider to ensure that this program (restorative yoga) is appropriate and safe for you. Please follow any safety precautions as indicated by your healthcare provider. This is especially important if you are pregnant, injured and/or have a pre-existing injury or medical condition.

Description

Restorative yoga is NECESSARY in today’s world. We live in a world of distractions and noise. Every single day, we are bombarded with advertisements telling us what we need to be happy (usually material possessions). Social media is conditioning us to constantly seek external validation to substantiate our self-worth. The news typically highlights all the terrible things happening across the globe, which can keep us in a state of fear, hypervigilance and uncertainty. If that wasn’t enough, each of us have personal stressors to attend to.I invite you to take a moment to consider your external environment; your home environment, your neighborhood, your community, your workplace, the stores you shop at, your travels, and so on. What do you see? What do you hear? What do you smell? What do you feel (this could be an internal feeling)?As I reflect upon these questions, I see individuals rushing to get from point A to point B. I see erratic driver’s on the road, even on a Sunday morning. I hear people speeding on the expressway every night before I fall asleep. I observe a lot of people looking down at their phones while out for walks and while shopping. I see very few individuals making eye contact or even speaking to the person they are with. I can smell car exhaust on my morning walks. I feel thrown off when I overhear people arguing with one another. I feel disconnected to the environment living in a city. I feel anxious when I see others rushing around. I feel overwhelmed when I have deadlines to meet. Of course, there are many wonderful things happening all around me on a daily basis; things that I am grateful for. My point is that your external environment can influence your internal landscape. Your internal landscape includes how you feel (your emotions), your responses to challenges, your behaviors, your thought patterns, how you view yourself, and so on. Shifting the focus from external to internal can be a huge game-changer in relation to how you feel physically, mentally and emotionally. This shift can help bring about balance to the mind, body and spirit, which is exactly what is needed in today’s world.This is where restorative yoga comes in! Restorative yoga gives you the opportunity to explore stillness and silence. This practice invites you to turn your attention inward. As you look inward, you begin to observe your thoughts, your breath, as well as physical sensations in your body. You may feel certain emotions in different parts of your body. You may become more aware of the sounds in your space as you take note of whether you find these sounds soothing or overstimulating. You may notice how your props and the surface beneath you feel against your body. This inward exploration is unique to each participant.There are so many benefits of a regular restorative yoga practice. Restorative yoga can promote better sleep (especially deep and REM sleep), resolve chronic stress, release muscular tension, improve posture, soothe pain (acute and chronic pain), relieve migraines and tension headaches, improve self-worth, stimulate the vagus nerve, improve breathing, promote emotional resilience (the ability to bounce back quicker from life’s challenges), improve your inner and outer ecosystem (deepening your relationship with yourself and others), and so much more.Restorative yoga gives you the time and space to explore the mind-body connection. You have the opportunity to consider how your inner dialogue, beliefs and attitudes can directly impact your physical and emotional well-being. You have the opportunity to observe how your emotions can impact your physical body. You have the space to consider how your posture can affect your thoughts and how you view yourself.As you do this internal investigation, you may begin to notice that the external stuff (social media, news, advertisements, personal stressors, environmental stressors, etc.) don’t seem to bother you as much anymore. Why? Because you have the tools and strategies to help calm your nervous system. You begin to feel more calm, at peace, grounded, present, balanced and connected. You realize that you have all that you need to support you as you navigate the ups and downs of life. All that you need is YOU!On a personal note, restorative yoga has played an important role in my physical, mental and emotional healing journey. I am beyond grateful for the practice as it has helped me explore self-love, forgiveness and compassion both on and off of the mat.Sending love and light to you.Disclaimer - Before starting any exercise program, it is important to speak with a healthcare provider to ensure that the program is appropriate and safe for you. Please follow any safety precautions as indicated by your healthcare provider. Participating in any fitness regime involves the possibility of physical injury. Listen to your body, and back out of any posture or movement that causes pain or discomfort. If you decide to engage in an exercise and this exercise program, you agree to do so at your own risk. You are fully aware of this risk and hereby release Rachel Van Huis from Yoga with Rachel from any and all liability, negligence, or other claims, arising from, or in any way connected, with your participation in this activity.

Overview

Section 1: Getting Started

Lecture 1 Welcome & Course Overview

Lecture 2 Props To Support You On Your Journey (Write-up)

Lecture 3 Props To Support You On Your Journey

Lecture 4 Creating A Space To Support You In Your Practice

Section 2: Restorative Yoga: The Benefits & Why It Is Necessary In Today's World

Lecture 5 Reflection Questions (Optional Activity)

Lecture 6 What Is Restorative Yoga & Benefits Of The Practice

Section 3: Preparing Your Mind & Body For Restorative Yoga Practices

Lecture 7 Movement Routine Class Overview

Lecture 8 Movement Routine To Prepare Your Body For Your Restorative Yoga Practices

Lecture 9 Helpful Tips For Calming Your Mind

Section 4: Restorative Yoga Practices

Lecture 10 Healthy Spine Class Overview

Lecture 11 Healthy Spine

Lecture 12 Low Back Love Class Overview

Lecture 13 Low Back Love

Lecture 14 Easing Neck, Shoulder & Upper Back Tension Class Overview

Lecture 15 Easing Neck, Shoulder & Upper Back Tension

Lecture 16 Soothing Stress Class Overview

Lecture 17 Soothing Stress

Lecture 18 Deep Sleep & Relaxation Class Overview

Lecture 19 Deep Sleep & Relaxation

Lecture 20 Restorative Chair Yoga Class Overview

Lecture 21 Restorative Chair Yoga + Two Poses Without A Chair

Section 5: Additional Content

Lecture 22 Progressive Muscle Relaxation Technique Class Overview

Lecture 23 Progressive Muscle Relaxation For Stress & Anxiety Relief

Lecture 24 Meditation For Self-Love Class Overview

Lecture 25 Meditation For Self-Love

Lecture 26 Positive Affirmations For Self-Love Class Overview

Lecture 27 Positive Affirmations For Self-Love

Section 6: THANK YOU!

Lecture 28 THANK YOU Written Message

Lecture 29 THANK YOU Video Message

Anyone who feels stressed out, anxious and/or overwhelmed.,Anyone looking to release muscular tension.,Anyone who would like to improve their posture and spinal health.,Anyone who experiences lower back tension.,Anyone who would like to improve their sleep quality.,Anyone interested in exploring breathwork practices designed to calm the nervous system and improve the flow of breath.,Anyone who would like to explore self-care practices to assist with building emotional resilience.,Great for those who experience headaches, migraines and chronic symptoms.,Anyone interested in exploring the mind-body connection; how our beliefs, thoughts, attitudes and emotions can impact physical health.