The Subtle Art and Science of Restorative Yoga
Supported Child's Pose
One Friday evening five years ago I made my way to my local Hot Yoga Studio after an exhausting week at work... not to sweat or to stretch but to simply lay down and be still. My teacher, the wonderful Orla Fitzgerald explained the health benefits of each Restorative pose as we settled into each one with a collection of blankets, blocks and bolsters. My mind had been frazzled and my shoulders aching with tension but I floated home after that 90 minute class feeling lighter and less anxious. That night I slept better than I had in months and had an amazing weekend as a result. For the next two years I would get excited about not having Friday evening plans (even though I was in my twenties and had a crazy social life) because I could attend Orla’s class instead.
Last weekend I took a teacher training in Restorative Yoga with teacher Samantha Akers, founder of The TheraYoga Method. I normally teach quite active classes and I wanted to be able to sooth people into deep relaxation the way my teacher used to, regardless of whether or not those people were ‘into yoga’. I knew I would need to learn how to adjust props according to my student’s health needs and to read the nuances of their body language to know whether they are experiencing any tension. In Restorative Yoga, poses are held for a much longer time with neutral sensation rather than any active stretching or efforting. When you are in a position for up to ten minutes, you really need to feel completely supported so that you can surrender fully because this is where the magic happens.
The support in the form of props in Restorative creates release and allows the student to completely let go and drop even the deepest layers of tension. This release of ‘doing’ moves the body out of ‘fight or flight’ mode and activates the Parasympathetic Nervous System. When the PNS is stimulated the whole body benefits. Here are just a few of the positive side effects:
heart rate and blood pressure are lowered
chronic stress is relieved
significant improvements are made in depression and anxiety
quality of sleep is improved
balance is restored in the flow of blood, fluid, energy and breath
The body is at rest but the mind is centered, present and consciously focused on the relaxed rythm of the breath. Breathing techniques, visualizations and Yoga Nidra (a state of mind between wakefulness and sleep) are used to help the mind engage as the body relaxes. This level of interoception can be hugely challenging for some people who move very fast and feel the need to act instead of rest. These are often the people who need Restorative Yoga the most. When the body and mind quieten and a sense of openness and acceptance is reached most people experience deep contentment. It is powerful medicine.
“Ego says, “Once everything falls into place, I'll feel peace.”
Spirit says, “Find your peace, and then everything will fall into place.”