The Essentials of the Essential Practice of Restorative Yoga- or: why you should lie around on bolsters

There are a lot of things that “Restorative Yoga” can mean these days on a studio schedule. Often what studios advertise as “restorative” is actually a gentle class or yin. But in its origins and philosophical roots and connections to the full spectrum of yoga, it’s both different and more specific than that.

“Restorative Yoga” refers to poses that have been adapted to be fully supported by props so that the body can experience deep release and come to a place where true rest becomes possible. It was developed in the Iyengar tradition, which is a key component, as Mr. Iyengar himself pioneered the creation and use of props in yoga- originally in working with his own physical and health challenges, and famously throughout his life to assist those healing illnesses, injuries, and chronic conditions, as well as to refine elements of alignment in active asana.

But although restorative poses are easily adapted for therapeutic purposes, they are also an important practice for healthy, active bodies and longtime practitioners. The props are used according to each individual body in relation to a person’s needs.

In restorative practice, we let go of chasing intensity. In the US, our culture is built around faster, harder, and more. It can be challenging to let go of doing, and to simply be.

In this light, we do not seek stretch in restorative yoga- (although some may happen- every body holds differently)- we seek softness. The sensations of letting go. Undoing. Enough support to rest in the poses for several minutes without strain, and often without “stretch.” To welcome sensation without hunting it.

In this way, we start to experience this practice in the intent it was created:to support the nervous system. By giving the body the sensations of being supported, we create a safe space for our whole systems to learn to let go. This teaches our nervous system that releasing is safe, that we can rest and experience ease, softness, and self-love- and as we repeat the practice, this becomes part of the rewiring of our systems and our approach to life.

This shift affects every part of us:

Physically:

Many don’t realize that muscle is actually restored and created in rest, not action. By guiding us into our capacity to rest, we actually bring health to our metabolizing processes.

As we come to notice our physical holding patterns, and develop our capacity to be present with them, we develop the skill to release them. In addition, the release of stress allows our glands and organs to work more fully and efficiently.

Energetically:

As our bodies release, so does our breath. Our breath shows us how we are using our energy. As chronic tension is undone, we access fuller breath capacity. This helps us regulate our energy, and to glide with more ease between our sympathetic and parasympathetic systems- meaning we can both relax and awaken with more ease.

Emotionally:

As we bring awareness to our physical, breath, and nervous system patterns, our emotions will also arise. This allows us the space to embrace our full spectrum of experience, and to know that we can both feel everything we feel and still be safe.

Intellectually:

In a space of alert rest, we will hear our habitual thoughts and feel the ways our core beliefs affect us. And with the cultivated spaciousness, create more choice around our inner voices.

Spiritually/ Expansively:

The experience of deep relaxation opens us to the spaciousness of the full spectrum of our being. The practice of restorative yoga attunes us to the subtler practices of meditation, where we touch ever spiraling layers of our being.

Pictured below is moi in one of my favorites, and especially nice as the beginnings of fall draw us inward: supported child’s pose. There are many restorative variations of this pose. I will describe this one:

1. Get two bolsters.

2. Sit on your heels with your toes together and your knees about mat width apart. Bring the bolsters between your legs, to about mid inner thigh.

3. If you love belly pressure and that sensation is relaxing for you, draw the top bolster all the way into your belly.

4. Fold over your bolsters, turn your head and bring your arms wherever they feel comfortable. (I like to snuggle my bolsters.)

5. Rest here for a nice long while, 3-12 minutes. Make sure you rest with your head the other way an equal amount of time.

Want more? Please Join me at Island Yoga Center on September 21 for a two-hour pure restorative practice, or on Monday Evenings for Gentle/ Restorative in which we incorporate gentle somatic movement:

https://islandyogacenter.com