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What is Restorative Yoga?

Restorative Yoga is a therapeutic style of yoga which utilizes props to make it easier for the body to get into certain poses, and thus, surrender to the pose. Practicing poses using props provides a completely supportive environment for total relaxation. The more the body is supported the deeper the relaxation can be experienced. In full relaxation, there is no movement, no effort and the mind is silent.

Typically, restorative poses are sustained for around ten minutes or for as long as you are comfortable. We relax the body in a series of restful postures for extended periods of time, 'rest' being different than sleep. This is a practice of “conscious relaxation”. Rest provides the body an opportunity to renew and heal. Blankets, bolsters, blocks, straps, sandbags, and other props safely support the body in various postures which allows the body to move toward a state of balance.

The antidote to stress is relaxation. Restorative yoga focuses on relaxation, renewal, effortlessness and ease. This practice soothes your nervous system, helps you quiet your mind and invites you to release deeply held tension.

The History of Restorative Yoga

The development of this practice is credited to B.K.S. Iyengar, of Pune, India.

"Iyengar's early teaching experience showed him how pain or injury can result from a student straining in a yoga pose. He experimented with "props," modifying poses until the student could practice without strain. Iyengar also explored how these modified poses could help people recover from illness or injury. It is because of his creativity that the restorative poses in my book (Relax and Renew)-most of which have been developed or directly inspired by him-are such powerful tools to reduce stress and restore health."  - Judith Lasater

Benefits of Restorative Yoga

In a chronically stressed state, the body's capacity to heal itself can be compromised, inhibiting recovery from injury or illness, or it may create new illness or injury, including high blood pressure, ulcers, back pain, immune dysfunction and depression.

Restorative yoga, as well as other forms of yoga, help to trigger the Parasympathetic nervous system (PNS). The PNS is responsible for balancing the body and bringing its response system back into equilibrium. Stimulating the PNS helps to lower heart rate and blood pressure, it helps to healthily stimulate the immune system and keep the endocrine system operating healthily. It allows for improved digestion and the reduction of muscle tension, chronic stress, fatigue, lowering blood pressure, serum triglycerides, and blood sugar levels.

It is the PNS that helps to regulate balance. So when the Sympathetic nervous system (SNS) gets over-stimulated, or if if the PNS is tapped out or under-active, it is believed that illness pervades. While the body relaxes in restorative yoga poses, health is promoted throughout all of the organs, tissues, and body systems.

The Restorative Practice

One can practice a restorative yoga sequence at any time of the day. Many people who find it difficult to relax after a long day can benefit by doing restorative yoga before they go to bed. At times of stress, weakness, grief, fatigue or chronic illness, these postures can be especially helpful.

Sequences of restorative yoga poses are designed to optimize relaxation by promoting healthy spinal motion. A well-rounded series will include backbends, forward bends, and twists in both directions and perhaps an inversion. Restorative postures are usually adapted from supine or seated yoga poses with the addition of props to eliminate unnecessary straining.

Although they look peaceful, restorative postures can be challenging for beginners. And just because the body rests quietly doesn't mean the mind will settle into stillness . Take the time to get comfortable on the props and make any necessary adjustments before settling in.
     
The restorative practice cultivates the habit of attention while relaxing, “conscious relaxation”. It can be helpful to focus on the breath. The use of guided meditation, soft music, etc. can be a nice touch to enhance the relaxation response yet encourage awareness to remain.