One breath at a time. One step at a time. That is all we need. All we have is this right now. And all is going to be okay. The focus of restorative Yoga is not on stretching or strengthening, but solely in releasing and relaxing!
Do you feel addicted to being busy? Are you craving some down-time? Maybe you’re feeling exhausted lately and stress feels like a never-ending constant in your life.
Your body and mind are telling you to slow down, but part of you feels unsure of what you encounter when you become still and quiet.
There are many practices, such as yin yoga, meditation, and breath work, that allow you to slow down, create space, and notice thoughts and sensations in a mindful way. But the support, deep relaxation, and healing that occurs in Restorative yoga is a game-changer, physically, mentally, emotionally, and spiritually.
WHAT IS RESTORATIVE YOGA?
Unlike your typical Vinyasa or power yoga class, poses in restorative yoga are designed to support and comfort you. The focus is not on stretching or strengthening, but solely in releasing and relaxing!
A variety of yummy props are used, such as blankets, bolsters, blocks, and eye pillows to allow your muscles to slowly relax and for your nervous system to reset and slow down. Poses are held longer (typically 5 -10 minutes) and are fully supported with the props.
Think of it as an hour of laying on the floor and snuggling with pillows.
This is where the magic happens.
Restorative yoga allows you to relearn the art of relaxation, while also developing the skills and abilities to self-soothe. It enhances your healing capacity by re-balancing the nervous system, which naturally lowers your stress and restores your energy! Basically, it refills your internal “gas tank”, allowing you to feel rejuvenated, refreshed, and renewed.
WHY IT’S IMPORTANT
Your nervous system is constantly shifting between “fight-or-flight” and “rest and digest”. This is the Sympathetic and the Parasympathetic nervous systems balancing back and forth. It’s vital, and can be healthy, to have a natural stress response in short bursts. If you are running to avoid danger, are asking someone out on a date, or interviewing for your dream job, this natural boost allows you to stay alert and energized. But problems arise when stress becomes chronic. You begin to experience imbalances within the body. Over time, these imbalances lead to a wide range of issues such as poor digestion, hormonal imbalances, disrupted sleep, and inflammation.
A simple solution?
Restorative yoga allows the Parasympathetic Nervous System to naturally kick, allowing you to enter a state of peace and ease. Added bonus…the effects last long after class ends!
BENEFITS OF RESTORATIVE YOGA
There are a multitude of benefits from this practice. But the most common are that it:
- Helps you relax and unwind
- Lowers stress hormones (cortisol & adrenaline)
- Releases muscle tension
- Deepens sleep
- Strengthens immunity
- Lowers blood sugar levels
- Increases mental clarity
- Slows the mind
- Produces a feeling of calm and well-being
TIPS FOR BEGINNING A RESTORATIVE YOGA PRACTICE
Your ability to relax deeply depends on you feeling safe and supported. Here are a few tips for setting up your practice:
1) Find somewhere quiet. Loud or sudden noises may startle you, which can bring you out of relaxation and into a stressed state.
2) Have layers or blankets to stay warm. As you relax deeper your body will start to cool down. It is very common to need more layers or blankets the longer you practice.
3) Use an eye pillow or a scarf to cover your eyes. Darkness can have a soothing effect.
4) Try experimenting with weight. Sometimes having added weight can help us feel safer. If you have a sandbag, you could try placing that over the heart, belly, or pelvis. You can also place a heavier folded blanket in any of these areas.
5) Set a timer. On average it takes 10-15 minutes to induce the relaxation response.
POSES TO TRY AT HOME
Legs Over a Chair
This is one of the easiest poses to do at home because it doesn’t require any extra props — making it accessible to anyone.
Benefits: This pose is great for releasing your low back and relieving tension in your legs after standing or sitting for long periods of time. It also takes pressure off the sacroiliac joint and hips.
To set-up: Bring your legs over a chair, with the option to bring blankets underneath the length of your spine if the chair feels a bit too high. You also might bring a blanket under the knees and calves. Your weight should be in the middle of the sacrum.
You might position a blanket under the head, with the chin slightly lower than the forehead to quiet the mind. If there is any tension in the neck, try creating a roll in the blanket that just fills the space between the curve of your neck and the ground.
Focus: Invite a sense of ease and stillness as you relax your body. Don’t worry if the mind wanders, but if you notice it wandering invite it back to the intention of cultivating ease and stillness.
Elevated Chest Pose
This pose is a student favourite! Often deep levels of relaxation are experienced here as a result of the elevated angle of the chest.
Benefits: The elevated angle of this pose helps to transition the body into a deeper Parasympathetic state. The pose also helps to open the chest and lungs.
To set-up: Elevate a bolster by placing a block underneath on the middle height. Lay down over top of the bolster and place a blanket underneath the head. Position additional support under the knees and ankles using bolsters or blankets. If the arms do not rest on the ground place blocks or blankets underneath to feel more supported.
Focus: Invite a sense of heaviness into your muscles and bones as you allow the body to relax into the props beneath you. Let yourself feel supported here. When the mind wanders, come back to the intention of feeling supported in stillness.
Often, we forget to just Be… to pause for a moment… to feel what’s trying to show up… to reset… to nourish… to breathe.
Remembering that we are safe, that we are held and supported by this beautiful Earth we stand on.
Allow yourself that moment, that minute, that hour, that day, that week, whatever amount of time you need to refill our cup. Supporting your stress with restorative yoga, quality sleep, nourishing food, and herbs such as those found in YouVeda’s My Health Mood Packs is pivotal to your overall well-being.
Sometimes we forget to simply give ourselves permission.
Stillness is one of the most transformational but undervalued tools for our healing. Try adding a restorative pose into your day and explore the benefits of deep rest!
Author: Carolyn Crews YouVeda Wellness Contributor
