We have answers if you’re wondering how long to hold restorative yoga poses.
Restorative yoga focuses on long holds, which makes it different from yoga with more intense workouts such as Bikram yoga or vinyasa yoga. So, how long do you hold restorative yoga poses? It depends on your stamina and experience, but generally, they are held from five to 20 minutes.
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Restorative Yoga Explained
Restorative yoga is known for being supportive, gentle, and therapeutic. In short, restorative yoga is a passive healing practice.
In restorative yoga, your focus is on allowing time for longer posts or postures. Additionally, restorative yoga puts emphasis on deeper breathing techniques, which help to elicit the body’s relaxation response. The relaxation response can reduce your blood pressure, slow your breathing, and produce feelings of calmness and higher levels of well-being.
One thing that differentiates restorative yoga is the use of helpful props, including bolsters, blankets, and blocks. These props allow you to more comfortably hold passive poses for increased periods of time without exerting your muscles, even if you’re inexperienced at yoga.
How Long Should You Hold Restorative Yoga Poses?
There are numerous factors to keep in mind when trying to determine how long to hold restorative yoga poses, but generally, they are held from five to 20 minutes.
1. Flexibility Levels
New yoga practitioners will not be able to hold poses for as long as experienced yoga enthusiasts.
2. Session Intensity
More difficult and longer poses need more time to avoid over-stretching and fatigue.
3. Tolerance To Pain
Yoga isn’t supposed to be painful. If you’re experiencing a lot of pain, slowly release the pose with control to avoid injury.
4. Your Yoga Experience
People who are new to yoga will be less flexible than someone who has been practicing yoga for longer. When you’re getting started, you will enjoy yoga more if you start with short sessions and shorter poses.
The key is to build up your flexibility over time so that you can be aware of your body’s response to the poses. If you’re new to yoga, hold the poses for shorter lengths of time because you probably lack the strength and flexibility to hold a pose for more than a few minutes.
5. How Your Body Feels
It’s important to listen closely to your body. How long to hold a restorative yoga pose largely depends on how your body reacts to the pose. If the pose is too difficult or strenuous, release the pose soon to avoid injuring yourself.
6. Time Of Day
Believe it or not, the time of day you practice yoga can play a role in how long to hold restorative yoga poses. The best times for beginner yoga practitioners are late at night or early morning.
You might also be interested in learning how hard is hot yoga.
FAQs About How Long To Hold Restorative Yoga Poses
What Is The Most Restorative Yoga Pose?
There are several restorative yoga poses that are beneficial if you’re looking for relaxation, including:
1. Reclining bound angle pose
2. Child’s pose
3. Supported bridge pose
4. Supine spinal twist
5. Legs up the wall
6. Thread the needle pose
7. Seated cat cow
8. Sleeping pigeon pose
9. Supported fish pose
10. Supported forward fold
How Many Times A Week Should You Do Restorative Yoga?
You can enjoy restorative yoga as often as you like, but we recommend doing this type of yoga at least once every week.
How Long Should You Hold The Downward Dog?
For most restorative poses, including the downward dog, plan to hold the poses for five to 20 minutes.
