several years later when she personally felt the need for physical, emotional and spiritual restoration. For a year, 90 percent of her practice
was supported poses, and the switch helped her so much that it inspired her fi rst book, Relax and Renew: Restful Yoga for Stressful Times. She’s since written 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, “Restorative 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 clarifi es that because this approach focuses on opening and letting go, rather than striving for the biggest 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,” observes Lasater. Students often turn to yoga as a strategy for feeling whole, and she suggests that one of the best ways to fi nd 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 maintain 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, especially 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 fi rm and comfortable shapes with wide-ranging applications.
Blocks in various sizes and materials can be laid fl at, placed on edge or stood on end. They can add height or length to the body, access core stability and provide leverage. A stack of hardback books or phone books tied together can work in a pinch.
Belts stabilize joints, support
infl exible 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 neckties or scarves tied together are suitable. Avoid material that cuts into the skin.
Bolsters, typically cylindrical or rectangular cushions, provide good supports 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 furniture 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 fl oor. 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 fi lling 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 forehead or hands or support the back of the neck. Typically made of silk or soft cotton, they’re fi lled with a mixture of fl ax 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
Group Classes Yoga
Meditation 20w Dakin Ave
Historic Downtown Kissimmee
407.847.8792
Teacher Training
BEGINS IN OCTOBER!
New World Wellness Join us for one of our FREE Info Sessions on the Yoga Alliance RYS 200-hr
Yoga
9/8 Thurs ...........6:30-7:30 pm 9/24 Sa ..............2:00-3:00 pm 9/30 Fri .............6:30-7:30 pm 10/3 Mon ..........7:30-8:30 pm 10/12 Wed .........7:15-8:15pm
RELAX • REVIVE • RENEW See full group class schedule @
WellnessDowntown.com
September 2016 15
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