Restorative Yoga: Your Sanctuary in a Busy World

 

Restorative Yoga: Your Sanctuary in a Busy World

Imagine a yoga practice where the most you have to do is surrender to gravity and melt into supported stretches. That's the beauty of restorative yoga, a gentle practice designed to combat stress, promote deep relaxation, and leave you feeling rejuvenated.

Just as the name implies, restorative yoga is a deeply restorative and relaxing style of yoga. As a gentle and soothing practice, restorative yoga is accessible to all as it can easily be adapted to suit any practitioner.

The practice works with very simple physical postures that are highly supported by props. It also incorporates relaxing practices like pranayama and meditation to help soothe the nervous system and move your body and mind into more relaxed, meditative states.

Restorative yoga is also a deeply introspective practice, often practiced almost entirely in silence. Students are typically invited to close their eyes and draw their awareness inward as they surrender into deep states of relaxation.

The History and Principles of Restorative Yoga
Restorative yoga is a contemporary style that emerged from the teachings of B.K.S. Iyengar. Because Iyengar taught a rigorous and physically demanding style of yoga, he noticed that his students needed time to rest between classes.

Being a firm believer in using props, Iyengar quickly discovered how props could help the body in specific postures, allowing practitioners to achieve deeper relaxation. As a result, he began incorporating restorative yoga practices into his classes.

As the practice became more popular, it evolved into different styles with various teachers, but the core principles remained the same. Restorative yoga emphasizes gentle physical postures, pranayama, and meditation techniques to soothe and relax the body and mind.

On a deeper level, it can also benefit the body on a physical and physiological level.

The Effects of Restorative Yoga on the Body

Restorative yoga is designed to calm and regulate the nervous system while initiating the relaxation response. This response triggers the parasympathetic nervous system, also known as the "rest-and-digest" response.

The parasympathetic nervous system has a crucial role in downregulating your nervous system to counteract your stress response. It acts as the "brakes" of your body, slowing down your heart rate, easing respiration, stimulating digestion, and relaxing skeletal muscles, among other things.

Restorative yoga uses techniques such as systematic relaxation, guided meditation, and soothing breathwork, along with relaxing body postures, to successfully target the parasympathetic branch of the nervous system. As a result, it induces physical and physiological changes in the body.

5 Key Elements of Restorative Yoga Practices

Restorative yoga practices are distinct and offer a unique experience for those who are looking for a relaxing and introspective practice. Here are the top elements that are typically found in restorative yoga :

1. Breathwork and Meditation

The practice of restorative yoga often starts with a calming meditation or breathwork. This helps to create a peaceful atmosphere and prepare the mind and body for a relaxing practice. Typically, the breathwork is straightforward, and participants are encouraged to relax and deepen their natural breath.

2. Simple Asana

Students usually move through a few uncomplicated postures that are highly supported by props like blankets, bolsters, blocks, and straps. Most of the postures are practiced lying down and are very low to the ground.

3. Props

Restorative yoga positions often require the use of props to support the body's weight and allow students to completely surrender to the force of gravity.

4. Long Holds

The poses are held for an extended period to help the body and mind feel safe enough to truly let go. For instance, a supported savasana over a bolster may last for 15 to 20 minutes.

5. Deep Rest

Although these extremely relaxing postures may lead to deep restful states or sleep, this is not the main objective. Falling asleep during restorative yoga is acceptable, but remaining awake and consciously aware of the deep relaxation is the ideal outcome.

‍The Takeaway on Restorative Yoga and Why You Should Practice

• Deep relaxation: Melt away stress and tension, allowing your mind and body to truly unwind.

• Improved flexibility: Gently open tight muscles and increase range of motion, all without breaking a sweat.

• Pain relief: Ease chronic aches and pains with supportive props that cushion your joints.

• Enhanced sleep: Bid farewell to insomnia and hello to restful nights.

• Boosts mental focus: Return to your day feeling refreshed and re-centered, ready to tackle any challenge.

The beauty of restorative yoga lies in its accessibility. It's suitable for people of all ages and fitness levels, including those with injuries or limitations. Even if you've never stepped foot on a yoga mat, you can reap the benefits of this gentle practice.

How to get started?

• Gather your props: Bolsters, blankets, blocks, and even pillows can be used to support your body in the poses.

• Find a comfortable space: Lie down on a yoga mat or even your bed.

• Choose a few restorative poses: Supported Child's Pose, Supine Twist, and Legs-Up-the-Wall are great options for beginners.

• Listen to your body: Modify or skip any poses that feel uncomfortable. Remember, this is about self-care, not pushing limits.

• Focus on your breath: Deep, mindful breaths are your anchor to calm.

• Be present: Let go of expectations and simply enjoy the journey inward.

Restorative yoga is more than just a physical practice; it's a mindful journey towards deep relaxation and inner peace. Give it a try and discover your own sanctuary in the midst of a busy world.