fitbody Relax and Unwind


Restorative Yoga Poses Foster Healing


by Meredith Montgomery


felt the need for physical, emotional and spiritual restoration. For a year, 90 percent of her prac-


I


n classical yoga, teachers often sequence instruction toward reaching a pinnacle pose such as an inversion or arm bal- ance. In restorative yoga, the peak pose is savasana—in which the practitioner fully relaxes while resting flat on their back. Leeann Carey, author of Restorative Yoga Therapy: The Yapana Way to Self-Care and Well-Being, explains, “This passive asana practice turns down the branch of the ner- vous system that keeps us in fight-or-flight mode and turns up the system allowing us to rest and digest. It feels like a massage for the nervous system and encourages self-inquiry, reflection and change, rather than perfection.” The physical, mental and spiritual benefits are similar to those of active yoga, but because poses are held longer and supported by props such as bolsters, blankets, belts and blocks, “There’s no stress on the tissue and joints. Each pose gifts us with lon- ger-lasting benefits, including more time for the mind to unwind,” advises Carey. “Restorative yoga allows both


muscles and the brain to recover from fatigue, so we are stronger, sharper and better able to act in the world afterward,” explains Roger Cole, Ph.D., a certified Iyengar yoga teacher in Del Mar, Cali- fornia, and a research scientist studying


the physiology of relaxation, sleep and biological rhythms. He attests that it also serves as preparation for pranayama (mindful yoga breathing) and medita- tion, which require a clear, well-rested, focused mind. Perfect for beginners and used by


longtime practitioners to complement other yoga styles, restorative poses are designed to accurately realign and reshape the body. They also can be therapeutically tailored to support natural healing for issues related to tension, premenstrual syndrome, weak immune functioning, back pain, pregnancy and recovery for athletes. “Poses for healing may require targeted gentle stretching, but prop use will coax the body into desired positions without requiring muscular effort,” says Cole. An early student of B.K.S. Iyengar and familiar with props, San Francisco resident and co-founder of Yoga Journal magazine Judith Hanson Lasater, Ph.D., found herself leading her first class comprised entirely of supported poses during a power blackout at a 1980 workshop. “I didn’t want people walk- ing around in the dark, so I improvised a restorative class and everyone loved it,” she recalls. She revisited the idea several years later when she personally


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 stillness and being,” she continues. Lasater notes that while many classes are reducing savasana to as little as three minutes, students need 20 minutes. Carey clarifies that because this


approach focuses on opening and letting go, rather than striving for the biggest stretch, “Sensation-seeking yo- gis 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,” observes 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 still- ness, 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).


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