Restorative Yoga: A 75-Minute Sequence to Soothe the Nervous System and Initiate the Relaxation Response

The relaxation response activates the parasympathetic nervous system, our “rest-and-digest” functions of the body—the exact opposite of the “fight-or-flight” sympathetic nervous system. As the name implies, the relaxation response triggers the release of the soothing, calming, and relaxing hormone acetylcholine to slow the heart rate and the breath to restore, relax, and rejuvenate. Because the parasympathetic nervous system is used to create relaxation in the body, the reverse is also true. Relaxing the body can stimulate the parasympathetic nervous system, creating even more profound relaxation effects.

The following sequence is intended to do just that: calm and relax the body and mind to initiate the relaxation response and stimulate the parasympathetic nervous system.

A 75-Minute Restorative Yoga Sequence to Initiate the Relaxation Response:

Grab your yoga mat, a strap (or belt), and a bolster (or firm pillow or couch cushion), and get ready to let your body surrender and melt into relaxation.

1. Seated Meditation (5 minutes)

1. Begin in any comfortable seated position with one of the short edges of your mat against a wall.
2. You can sit cross-legged on the floor, on a blanket or bolster, or in a chair. Simply find a place where you can soften your body and bring your awareness to your mind.
3. Close your eyes and start to focus on your breath. Deepen its rhythm and find a slow, steady pace.
4. Take a full breath in and a full breath out. With each complete breath cycle, silently repeat to yourself, “one.”
5. Do not count your breaths. Continuously repeat “one” to yourself after every full breath.
6. Stay focused on your breath like this for five minutes.
7. Maintain this simple pattern and the mantra “one” throughout the

2. Bound Baddha Konasana (Captured Butterfly Pose) (10 minutes)

1. Once you’ve created a space of relaxation within, slowly flutter open your eyes.
2. Place your bolster lengthwise behind you so that it is parallel to the long edge of your mat. Let it touch your tailbone.
3. Make a wide loop in your strap and hold the loop with the “tail” of your strap facing toward you for easy adjustments. Place the loop over your head and let it land around your pelvis.
4. Draw the soles of your feet to touch and open your knees out wide toward the sides of your mat. You may wish to place blocks or blankets, or pillows underneath your knees for added support.
5. Take the same loop of your strap and swing it around your feet.
6. Tighten your strap until it’s taut and holds you in this shape.
7. Lie back lengthwise over your bolster and place your arms in any position of comfort. They can relax by your sides, open out into a T-shape, or reach over your head. You may want to place a folded blanket under your head and neck, especially if you find that your head is tilting back.
8. Completely surrender muscular control and allow your body to be fully supported by your props.
9. Close your eyes. Return to your breath and continuously repeat the word “one” silently to yourself after each full breath cycle.
10. After 10 minutes, move your arms so that they’re next to your sides if they’re not already there. Gently press into your forearms to slowly lift yourself back up to a seat.
11. Lean forward slightly to release the strap from around you. Stretch your legs forward in front of you and softly bend one knee at a time.

3. Mermaid Pose (10 minutes on each side)

1. Keep your bolster as it is and move your strap to the side (but keep the loop in it).
2. From a sitting position, bend your knees and place your feet flat on the floor, roughly hips-distance apart.
3. Gently release both knees toward the right and turn your torso toward the right as well.
4. Slowly lower the front of your trunk onto your bolster. You have the option to rest on top of your right shoulder or to deepen the twist by releasing your right arm over the opposite side of your bolster.
5. Turn your head in any direction that feels comfortable for your neck, and relax your arms into any position of comfort. You may wish to create a pillow with your hands to rest your head on.
6. Close your eyes. Return to your breath and continuously repeat the word “one” silently to yourself after each full breath cycle.
7. After 10 minutes, slowly and mindfully press yourself back up to a sitting position and repeat the same actions on the other side. Hold for 10 minutes as well.
8. After practicing both sides equally, return to sitting. Move your bolster to the side and take your looped strap again. Turn to face toward the wall if you aren’t already facing it.

4. Constructive Rest Pose (15 minutes)

1. Loop your legs through your strap and slide it up to your thighs (just above your knees).
2. Place your feet flat on the floor, roughly as wide as your mat.
3. Tighten your strap until it is taut and will hold your legs in place exactly as they are, even when you release muscular control.
4. Once you have your legs set up, slowly lower down onto your back.
5. Give yourself a hug by crossing your right arm underneath your left. Soften your shoulders and turn your palms to face toward the outer edges of your mat (so that you are not gripping anything but can completely soften and release your muscles).
6. Close your eyes. Return to your breath and continuously repeat the word “one” silently to yourself after each full breath cycle.
7. Switch the cross of your arms after about seven and a half minutes.
8. After spending 15 minutes in the shape, slowly unwind your arms. Draw your knees toward your chest and slide the strap off your legs.

5. Viparita Karani/Legs Up the Wall Pose (15 minutes)

1. Slide your body toward the wall and walk your feet up it.
2. You can choose to keep your body farther away from the wall or scoot your seat closer toward it until your tailbone touches the wall.
3. Soften your legs and release your arms wherever feels comfortable.
4. If you’d like, you can slide your bolster crosswise underneath your seat for extra comfort. If you do this, make sure that your abdomen, the oval from the bottom tip of your sternum to the top of your pubic bones, is horizontal and your low to mid-back is completely supported by the bolster. You may need to slide your buttocks slightly off the bolster toward the wall to accomplish this. If you feel your torso collapsing down into your shoulders, move your buttocks closer to the wall.
5. Close your eyes. Return to your breath and continuously repeat the word “one” silently to yourself after each full breath cycle.
6. After 15 minutes, slowly bend your knees and press your feet into the wall to slide your body away from it until you’re lying flat on your mat.

6. Supported Savasana (10 minutes)

1. Place your bolster underneath your knees. You may want to add a rolled-up blanket under your ankles as well so that the entire lower legs are supported.
2. Relax your arms by your sides. You may wish to turn your palms up toward the sky as a symbol of surrender.
3. Fully soften the weight of your body on the floor. Relax the muscles of your face.
4. Close your eyes. Return to your breath and continuously repeat the word “one” silently to yourself after each full breath cycle.
5. Stay for at least 10 minutes. This completes this restorative yoga sequence.

Restorative Yoga and the Relaxation Response: A Match Made in Heaven

Restorative yoga is a powerfully soothing and rejuvenating practice. The relaxation response powerfully soothes and rejuvenates your body. The two together create what is quite possibly the most perfect match.

Practicing this restorative yoga sequence will not only initiate the relaxation response within you but will also reset your body and your mind so that you’ll be able to take on whatever comes your way next.

Happy relaxing!

Leah Sugerman, E-RYT 500, YACEP, is a yoga teacher, writer, and passionate world traveler. An eternally grateful student, she has trained in countless schools and traditions of the practice and teaches a fusion of the styles she has studied with a strong emphasis on breath, alignment, and anatomical integrity. Leah teaches workshops, retreats, and trainings, both internationally and online. For more information, visit www.leahsugerman.com.

Resources:

1. https://www.massgeneral.org/News/pressrelease.aspx?id=2238
2. http://www.apa.org/monitor/2008/10/relaxation.aspx
3. http://www.wisebrain.org/ParasympatheticNS.pdf
4. https://www.ucdmc.ucdavis.edu/sportsmedicine/resources/heart_rate_description.html
5. https://www.sciencedirect.com/topics/neuroscience/parasympathetic-nervous-system
6. https://www.health.harvard.edu/blog/using-the-relaxation-response-to-reduce-stress-20101110780