felt the need for physical, emotional and spiritual restoration. For a year, 90 percent of her prac-
tice was supported poses, and the switch helped her so much that it inspired her first book, Relax and Renew: Restful Yoga for Stressful Times. She’s since writ- ten more books and trained teachers in restorative yoga around the world. As in classical yoga, a restorative sequence should be balanced with asanas (positions) from all pose classifi- cations—backbends, twists, inversions and forward bends. It takes time for the body to comfortably settle deeply into a pose—as long as 15 minutes— therefore, a 90-minute restorative class may include only a handful of asanas. Lasater says, “Most people don’t need more of anything from the culture in which we live. They need much more to learn to be still and at ease.” In today’s yoga world, which seems
to emphasize power and action, “Re- storative yoga has become imperative to balance activity and ambition with still- ness and being,” she continues. Lasater notes that while many classes are reduc- ing savasana to as little as three minutes, students need 20 minutes.
Carey clarifies that because this
approach focuses on opening and let- ting go, rather than striving for the big- gest stretch, “Sensation-seeking yogis may need to shift their perspective. The biggest challenge is often quieting the mind while the body is still. When a student is uncomfortable because the mind is screaming, it helps to compare it to having tight hamstrings in an active class. We’re not chasing relaxation; just breathe, feel and watch,” she says. “Eventually, everything will let go.” “The more our mind rebels against relaxing, the more we need it,” ob- serves Lasater. Students often turn to yoga as a strategy for feeling whole, and she suggests that one of the best ways to find clarity within is to listen in stillness, one savasana at a time. “It’s a gift to ourself, our family and the world,” she adds. “When we feel rested, we’re more compassionate and ready to serve the greater good.”
Meredith Montgomery, a registered yoga teacher, publishes Natural Awakenings of Gulf Coast Alabama/Mississippi (
HealthyLivingHealthyPlanet.com).
Yoga Props 101
Yoga props can help new students main- tain alignment and reduce strain while allowing veterans to more deeply explore the intricacies of their practice. Always adjust the dimensions and placement of props to ensure comfort via soft curves in the body instead of sharp angles, espe- cially in the spine. Body weight must be distributed equally throughout the pose; key places to check for tension are the lower back, abdomen, neck and jaw muscles. Here are some basic tools. Yoga mats should have a non-skid surface and not exceed three-sixteenths of an inch in thickness. They cushion the body, serve as a blanket or a base for props or can roll up into a bolster. Blankets and towels pad hard areas
and warm the body. Different ways of folding and rolling transform them into many firm and comfortable shapes with wide-ranging applications. Blocks in various sizes and materi- als can be laid flat, placed on edge or stood on end. They can add height or length to the body, access core stabil- ity and provide leverage. A stack of hardback books or phone books tied together can work in a pinch. Belts stabilize joints, support
inflexible body parts and create traction and space. Typically two inches wide, soft belts with a D-ring locking system are easily adjusted; two soft, wide neck- ties or scarves tied together are suitable. Avoid material that cuts into the skin.
Bolsters, typically cylindrical or rectangular cushions, provide good sup- ports that are long-lasting, if sometimes costly. Combining folded blankets and rolled mats may be suitable alternatives. Walls provide leverage, vertical support and a structure to rest upon. A closed door or large piece of furni- ture such as a bookcase or refrigerator works; a room corner simultaneously supports both sides of the body. Chairs are versatile props for any
practice and make yoga accessible to those unable to get down onto the floor. Backless folding chairs are typically used in studios, but any sturdy chair that doesn’t roll is suitable. Sandbags, strategically positioned,
encourage overworked areas to release. Their weight also provides resistance and stability. Homemade versions can be made by loosely filling a smooth cloth bag with coarse sand, pea gravel or rice. Retail bags of beans, rice or sugar are other options. Eye pillows block out light during resting poses, can gently weight the fore- head or hands or support the back of the neck. Typically made of silk or soft cot- ton, they’re filled with a mixture of flax seeds or rice and soothing herbs such as lavender, peppermint or chamomile.
Sources: Restorative Yoga Therapy, by Leeann Carey; Relax and Renew, by Judith Hanson Lasater
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