Simple Restorative Yoga Techniques for Disease Prevention and Treatment

There is no shortage of studies into the effects of overall physical and mental health on cancer and other maladies. They have conclusively shown that healthy, happy people tend to get cancer less often, and have greater rates of survival when it does occur. Some studies have shown the benefits of using yoga as a treatment.

Restorative yoga techniques are an advanced yoga practice which concentrates on long holds and poses to relax the body and mind. These techniques are meant to be a bit easier to achieve than some of the other poses used in yoga. It is acceptable to use pillows and blankets to provide additional comfort when performing restorative yoga.

Although there are a great number of restorative poses, I will outline 3 of the most basic ones. Each pose can be supported with blankets, a yoga bolster, and a yoga mat. You can also use an eye-bag for additional peace.

Supported Back Bend

• Begin by folding the blanket and placing it on your yoga mat.
• Place your bolster down on the mat, near the middle, and perpendicular to the sides of the mat.
• Sit down in front of the bolster, and lay down sideways across it, so that it is directly underneath your abdomen.
• Now slowly turn onto your back using your elbows as support, the bolster should lie underneath your lower back.
• Gently raise your lower back to a height such that your weight is being supported by your shoulders. Do not raise it to the point where you are causing any discomfort in your neck.
• If you find that your bolster is not providing enough support to make the pose feel comfortable, then raise it a little using your blanket.
• Hold the pose for several minutes and then notice the difference in how your lower back feels.

Viparita Karani

• Place your bolster, or a rolled up blanket a couple inches away from a wall.
• Squat down next to the bolster, placing the hand on the opposite side of your body on the ground. Use this as leverage to roll onto the bolster.
• Now raise your legs so that they are up in the air, against the wall.
• Your back should remain flat on the floor, blanket, or yoga mat. The bolster should be underneath your lower back. The back of your thighs should be touching the wall.
• Hold the pose for several minutes, pay attention to your breathing and apply an eye-bag for additional comfort.

Supported Forward Bend

• Sit with your legs outstretched, and your ankles together.
• Place a bolster underneath your knees so that they are slightly bent.
• Place a pillow on your lap, and slowly bend forward bringing your upper body to rest on your legs.
• If you feel any discomfort or pain stop and add more pillows or blankets to your lap until you find a position you can comfortably rest in.

Bio: Lisa Shoreland is currently a resident blogger at Go College, where recently she's been researching physical therapy scholarships as well as nursing scholarships. In her spare time, she enjoys creative writing, practicing martial arts, and taking weekend trips.