Restorative Yoga

Restorative Yoga: For Health And Healing

Yoga is an ancient 5,000-year-old mind-body practice that uses a combination of body movements, breathing techniques, and meditation or relaxation. Restorative Yoga is usually performed with the help of props to make the practitioner feel comfortable and pain-free. Our Yoga Guide presented a variety of different Restorative Yoga positions that provide unique benefits. The lines between yoga practice, and restorative yoga have been blurred. 
Restorative Yoga was developed by Erich Schiffmann, a member of the Kripalu community who wanted to create a gentle, meditative practice for beginners. This form of yoga is typically gentle, and easy enough for beginners to feel comfortable participating.

They provide simple and gentle stretches that are often accompanied by breathing exercises. Restorative yoga classes are usually held in a quiet, dimly lit room, are heated, and are designed to allow participants to feel comfortable enough to perform their practice easily and gently.

What is Restorative Yoga?  Arthritis, Headache & Back Pain

What is Restorative Yoga Benefits?

Restorative Yoga could be the perfect antidote to our disturbing lives. This low-impact practice helps bring balance into one’s body, mind, and spirit by harnessing the unique stress-busting qualities of deep relaxation.
The technique which guides the practitioner to the experience much more soothing and regeneration, managers in such a range of tremendous positive effects which have been overlooked by the success, and exposure of more dynamic forms of yoga.

The benefits of restorative yoga include stress reduction, improved flexibility, and decreased pain. The practice is helpful for people experiencing pain or fatigue. It is customized according to the patient. One must hold on to a single posture for more than a few minutes.

What is Restorative Yoga Benefits?

Arthritis (गठिया)


The main reason behind arthritis is genetics, injury, aging, or inflammation in joints. It causes inflammation, stiffness, and pain in one or more parts of your joints. There are two most popular types of arthritis. 

1) Osteoarthritis

It is caused due to bones rubbing directly as we move. You might hear your bones making sounds when you move. Old age is also the reason because the cartilage gets worn out because of friction which causes pain. The pain causes stiffness and swollen joints.

Obesity is also a reason for osteoarthritis as well as having any previous injury or fracture. If the pain is relieved while (working) then it is Rheumatoid. If the pain gets unable to bear while (working) then it is osteoarthritis. The patient needs to take their medication.

2) Rheumatoid arthritis

It is caused due to the attack on joints and tissues by our immune system. The patient will feel stiffness, pain in the hands, feet, or back and even inflammation within or around one joint. Sometimes even more joints tend to involve rheumatic conditions.

Rheumatoid arthritis makes it worst in the morning because of soreness it’s hard to do the daily routine. The image shown below should be performed by the patient in the morning, and before sleeping to get relief from the pain and inflammation.

Ujjayi Pranayama Technique

What to avoid?

Avoid going out in cold weather or having cold food, cold drinks, smoking, alcohol, non-vegetarian food. Include a healthy yogic diet chart. Sour food does not make the condition worse, it’s a myth. You can try by yourself if eating or not eating a particular food is causing more pain. Take medicine regularly and exercise daily.

Yoga for Arthritis

Restorative Yoga for arthritis– As shown in the first image block below you can use a cloth for your feet to give them a gentle stretch. The second image block can be performed with a pillow or a rolled towel. The third image block is showing a chair in which you have to sit comfortably and pull a leg 90 degrees on your side as shown in the image. The fourth image block is showing a chair in which you have to stand straight and bent your knee backward as shown below.

Vajrasana Steps - Vajrasana Precautions - Vajrasana Benefits

As the first image block is showing a head rotation. It is advisable if you start with tilting your neck on the left side and rotate it on to your right side. Do this 5-10 times. The second image block is showing wrist movement in which you have to move your palm up and down as shown in the image.

The third image block is showing another wrist movement with your fist gently moving up and down. The fourth image block is showing elbow movement upwards and downwards as shown in the image.

Vajrasana Steps - Vajrasana Precautions - Vajrasana Benefits

Headache (सिर दर्द)

Headache is described as a sharp pain at your forehead’s sides. You may feel discomfort in your head, skull, or face. The main reason behind a headache is generally stress, lack of sleep, loud sounds, strong scent, etc. Headaches are common and not to be taken seriously. But if they are more severe and more often you must see a doctor.

Types of Headache

1. Primary Headache

The former does not mean that you have a disease, injury, or bad condition. Migraine also falls into this as well as intensely painful, rapid-fire cluster headache, stress. This may cause nausea or vomiting. The pain also goes from one side to another. Anxiety or sleep deprivation triggers it. You don’t have to worry about this one.

2. Secondary Headache

These are caused due to our health-related problems it can be triggered by dehydration, caffeine consumption, Head or Neck injury, and cardiovascular disease. One thing you need to worry about if you have excessive vomiting, weakness on one side of the body, or sensory symptom tingling sensation in you, lose consciousness. You must then rush to the doctor.

Skincare Problem - Yoga for Glowing skin

Yoga, Pranayama for Headache

  • Viparit Karni (विपरीत करनी)
  • Paschimottana Asana (पश्चिमोत्तानासन )
paschimottanasan Yoga
  • Nadi Shodhan Pranayama ( नाड़ी शोधन प्राणायाम)
Yoga Skilled
  • Kapalbhati Pranayama (कपालभाती  प्राणायाम)
Kapalbhati pranayama

Back Pain (कमर दर्द )

Back pain is the pain in the spinal cord ranging from mild to severe. Upper back pain can be due to muscle strain or injury. A bad posture is also the reason behind upper back pain. If it hurts when you move then it could be the muscle pain or if the pain is circulating down on glutes but not on your legs. Lower back pain is mostly due to an injury such as muscle pull by lifting heavy objects. 

The lower back is a surprisingly well-designed system of interlinked joints, muscles, nerves, and ligaments, all functioning to provide stability, strength, and flexibility. If the pain is severe at night and you are feeling a tingling sensation on one or both legs. You need to seek medical attention. Know about- Suryabhedi Pranayam

Back Pain Relief Yoga

If you are having upper back pain due to a long sitting day. You must see yoga for arthritis. There are shoulder movements that relieve stiffness in your upper back.

  • Shalabh Asana (शलभासन)
Shalabhasana (शलभासन)
  • Cat and Cow Pose (माजरी आसना)
  • Setu Bandh Asana (सेतुबंध आसना)
Bridge posture setubandhasana 1

Note: If you want to start yoga classes at the comfort of your home then you can email us to join online yoga classes. We are always happy to help.Always make sure to contact your doctor whenever you are performing any new exercise.

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By Shivani

I'm a certified yoga instructor with 4 years of knowledge and practice. I started teaching in a yoga center for ladies it was really great.😊 I felt wonderful when I am teaching yoga and helping others to gain their goals. After getting more experience from teaching in a center. I started working in a yoga retreat resort where I gave yoga sessions in groups and to kids. I love writing about my experience to help others.🙏🏻

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