Restorative Yoga – Why we Love it!

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I seem to write a lot about restorative yoga… or maybe I just think about writing about it a lot.

I know I think about it a lot. I use restorative yoga with my private clients and teach it quite a bit, even in my vinyasa classes there are elements of a restorative practice. So it’s always on my mind.

In the last few years Restorative style classes have popped up everywhere. And that’s a good thing in our Go GO GO world. We need that quiet time, that meditative rest that is so good for the spirit as well as the body.

Physically your body gets many valuable benefits from your restorative sessions…

** Deeper stretches…… When we can release and let go of long held tension in the body the body responds by ‘unraveling’. Long, supported poses allow your body to completely release, soften, and allow that unraveling to happen over time, without the need to pull or tug.

** Increased flexibility….. And while all that unraveling and releasing does promote more flexible muscles and joints it’s not a goal, or even an end results we are seeking. Restorative gives you a sense of freedom to explore what happens when you release the tension you habitually hold in your body.

** Getting to know your body….. When you spend concentrated time setting up for a pose and exploring how it feels and then giving yourself permission the change that setup, to adjust what you need, you learn where your patterns of tension occur in the body. And when you connect to those patterns it’s then that you can begin to change your body’s boundaries. This is where you get to be Magellan or Lewis & Clark and you  become an explorer.

But a restorative practice is so much more than the sum of its physical benefits. There are countless mental and emotional reason to add restorative yoga to your life.

**Cultivate body awareness….. Wait didn’t I just say that in the paragraph above?? Yes.. but getting to know your body  eventually shifts from the physical and delves deeper into the mental and emotional layers. Most people are cut off from their bodies, especially when we experience chronic pain. But through the  practice of restorative yoga we can begin to explore a deeper intimacy with ourselves and we may find a profound sense of self-love and acceptance.

** Sooths the central nervous system….. In our crazy busy lives we seem to always exist in a heightened state of nervous energy. That ‘fight or flight’ we all hear about.  All those stress chemicals constantly trickling into our bodies does an inordinate amount of damage to our cells. But when we know how to turn on our Relaxation Response then we can counter the effects of those chemicals, some studies now show that we can even reverse that damage.

** Encourages a meditation mindset….. When are first encounter meditation or are first learning about it ir can be very challenging to simply ‘sit still’ to cultivate that deep quiet of the mind. But when we start with a restorative practice we discover that it might just be the hardest yoga we can do! Because we being asked to shut up a mind that never knows when to quit and that’s where the work can be. But in that work we can often times find the deepest benefits of the practice, the greatest growth of who we are, physically and spiritually.

Lets look at a few of the common restorative poses

First ‘Supported Child’s Pose –

  • Gently releases the lower back
  • May relieve shoulder tension
  • Quiets the mind and deeply calming
  • Stimulates the parasympathetic nervous system

Key propping ideas – For more height (head higher than hips) you can put a block or another bolster under the front end of the bolster. This can help if the back isnt comfortable in this pose.

Another place to consider when propping is if the knees are tight.. adding a blanket between the knees the calves often helps this.

If the Ankles are tight add a small blanket under the ankles

Salamba Balasana

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supported childs pose

Next is Supported twist over a bolster

Salamba Bharadvajasana

Benefits Include

  •  quiets the brain, calms the central nervous system
  •  quiets distress and anxiety
  •  reduces tension in posterior muscles of back, lateral, and neck muscles

Key Propping issues – The bolster can be elevated on a block reducing the angle of the twist.

You can add blankets under the knee to reduce strain on the hips

And place blankets under the arms to support the shoulders

  • Proceed carefully if you have severe back problems
  • Can be difficult if you have sacroiliac joint issues
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Twist over the bolster

Finally everyone’s Favorite  Legs up the wall

Viparita Karani

  • reduces edema in the legs and feet.
  • relieves tired leg muscles.
  • gives you all the benefits of inversion, without the effort.

Key prop is a wall…that’s all…. But if you have an eye pillow thats glorious! And you can have someone put a sandbag on your feet thats a nice luxury!

 

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Legs up the wall

 

So give restorative a try and let me know how it goes!

I love to hear your thoughts about your practice so feel free to email me or to comment in the posts below.

And if you want to learn more come to the weekend Restorative Yoga Training Event! Open to all whether you are a yoga teacher or not!

Check out the website too http://cherylmurmanyoga.wixsite.com/certifications

Om Shanti

Cheryl

More off the mat chat

I’ve been talking about the concept of taking Yoga off the mat. I want to delve a bit deeper into that concept. Yoga has the reputation, certainly in the West, of being ‘only’ a fitness regime, a physical health program. And that’s part of it for sure, but at some point you realize that yoga is something else. Your practice then becomes so much more. And that’s when the real struggle begins, because you start to question things in your life. And that can make the people in your life uncomfortable. It can make you uncomfortable.

Odds are when you first come to yoga, whether through a studio or a gym class or even online it was through the lens of the physical practice, the asana practice, and so for many that’s all yoga is, only a bunch of postural exercises.

But after a while yoga begins to take on a different meaning, you start to recognize something in your practice that you can’t quite put into words.

I tell my students all the time that yoga will slowly worm it’s way into your life, it will start to move you in ways you hadn’t expected. Slowly and over time your yoga practice becomes your own…. Not your teachers practice, not your friends but your practice. Even if it looks similar on the outside, on the inside it’s unique. It’s intimate and subtle and you find yourself looking at the rest of your life through that now intimate and subtle lens.

You may change behaviors in your life, like drinking less or eating differently. You may stop smoking or maybe you start going to the gym or the park to exercise. You may stop participating in conversations with friends that marginalize other groups outside your own. Your prayer or devotion time might now start with an asana practice. You start to find the subtleties of yoga in the way you wash the dishes, in the way you actually listen to someone when they talk. You may also look at yourself differently. You may see your beauty, where before you saw only flaws. You may start realizing your strength is in the very same places that others had only seen weakness.

Yoga off the mat is an ambiguous phrase but the truth is yoga will change you and you will reflect that change in your life. As your practice grows so will you, you will blossom and flower into a new, better version of yourself.

For me Yoga is the basis of my life, it is the foundation of who I am and every single day yoga reminds me of where I come from and how I can continue to move forward. If I never get on the mat again, if for some reason I never do the movement practice again, yoga will still be an integral part of my life. It is how I breathe, it is how I move, it is how I face the challenges of life, and it is the foundation for my relationships, my relationship with my students, with my friends, my family and with God. Yoga isn’t about perfection it’s about reaching deeply into myself so that I can then reach higher and find the better parts of me.

Yoga is my spiritual practice.

Yoga doesn’t take away the responsibility of our daily existence, yoga doesn’t teach us to run away but instead to be grounded and rooted in the experience of life so that we can see the beauty in our daily lives.

Om shanti

Cheryl

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