How We Can Heal with Restorative Yoga
We’ve heard a lot lately that we, our nation, and the world needs to heal. It is very true and more urgent than ever. The pandemic created a pressing need for healing our physical bodies, our minds, and our souls. However, healing is a process, not an event. Before we heal, we need to rest. When we feel rested, we have the energy to heal, carry on, and contribute to the world's healing. One of the most effective ways I have discovered for resting and recovery is a mindful practice called restorative yoga.
The first time I tried restorative yoga, I thought I wasted my time. I was in my twenties and I used yoga as a form of exercise to maintain a flexible, strong, and athletic body. Restorative yoga didn’t fit my purpose at that time. In one of my power yoga classes, I met a woman who had more experience than I did with different yoga styles. The restorative class was her favorite. We became friends, and she convinced me to try a restorative class with her.
The class was seventy-five minutes long, but it felt as if it lasted the whole night (similar to times when I couldn't sleep at night and counted the hours for morning to arrive). I struggled with keeping my body still and my mind quiet. The teacher talked about finding comfort, relaxing, and being present. I felt precisely the opposite.
When the class was finally over, and my friend and I left the studio, she asked me, "How did you like it?" I was about to say, "What a waste of time," but I hesitated. looked at my friend's face – it was glowing! The rhythm of her breathing was long and smooth, and her body was relaxed and at ease. "She didn't waste her time…", I thought.
The day when I was ready to try restorative yoga again came several years later. I had my first child, and I was tired, overwhelmed, and lost in the new world of motherhood. I wanted my lean, strong, and athletic body back, but first, I needed to rest and relax. One day, after another sleepless night, I tried to take a nap on the couch with the baby monitor next to my head. I realized I was too tired, too tense, and too anxious to fall asleep. And then, I recalled my old friend who introduced me to restorative yoga, and how she looked after the class we took together.
I arrived in the studio right in time to find a spot in the corner of the room and take the first pose. It was Child's pose. "How appropriate," I thought, “now, I can have my turn." I didn’t remember the rest of the poses, but they all felt like a haven. I softened my breath, relaxed my body, and with no baby monitor next to my ear, I was able to quiet my mind. After the class, I went to the bathroom, and I looked at my face in the mirror – it was glowing!
Since then, I have taught restorative yoga for over a decade and practiced for even longer. I've discovered many benefits of this practice, and the glowing look is only one of them. Here is what restorative yoga has to offer:
Calms the nervous system and balances the autonomic nervous system response.Many of us live in a chronic state of alert (sympathetic response). Restorative poses combined with deep abdominal breathing help to regulate our nervous system and "teaches" us how to switch from "fight or flight" to "rest and digest" (from sympathetic to parasympathetic mode).
Offers a restful break during the day. Sometimes we are too "wired" to nap or relax during a busy day. Even a few minutes in a restorative posture can relax our muscles enough that we can rest and rejuvenate, recharge our energy supply, and stay active and productive for the rest of the day.
Creates an ideal environment for deep relaxation. In restorative practice, we use time, gravity, deep breathing. We focus on sensations in our physical bodies, keeping our minds quiet, and using various props to support our bodies while getting comfortable in different postures.
Improves quality of sleep. Restorative poses are designed to help slow down and wind down. It is exactly what we need to fall asleep, stay asleep, and enter all stages of sleep, including deep sleep and REM (Rapid Eye Movement) stages. During the REM stage, our brains become active dreaming, sorting out experiences from the previous day, and getting in touch with our emotions. The deep sleep stage is when our physical bodies repair and rejuvenate. Regular practice can help get a restful sleep, good energy level upon wakefulness, and better concentration during the day.
Rejuvenates tissues after intense activities. Our bodies need to rest, especially after an intense workout, competition, marathon, or other athletic training. Restorative yoga is a form of meditative rest. It creates an opportunity for our muscles to disengage so that they can rejuvenate. At the same time, restorative poses can get into the connective tissues (fascia, joints, tendons) to passively stretch them and make them stronger (so that they last longer).
Promotes healing from acute illnesses. In most cases, it is best to rest and refrain from physical activities during acute infections such as cold, flu, or Covid-19. However, because restorative yoga is very relaxing in nature, it can often be practiced to alleviate the symptoms. After a heart attack, stroke, surgery, or injury, a restorative practice creates an opportunity to activate the body's natural healing properties.
Assists in managing chronic conditions: cancer, diabetes, heart disease, asthma, chronic pain, chronic fatigue syndrome, fibromyalgia, Rheumatoid arthritis, hypertension, and migraine headaches. Restorative yoga is gentle enough not to cause harm. It can help with alleviating symptoms and boosting the sense of wellbeing.
Slows down the aging process. As we get older, our bodies require more care and attention. Restorative yoga is an excellent addition to regular activities and serves as an alternative on more challenging days. Older adults might have more time for self-care. Therefore, it can be easier for them to relax in the poses, and create a rejuvenating, restoring, and healing environment for their physical bodies and emotional health.
Reduces stress. Yoga practice is about being in the present moment. Restorative yoga allows us to be, long enough to notice and observe our thoughts, feelings, and emotions with no judgment and no attachment. It gives us a chance to let go of our guard and be as we are in that moment, feeling safe, nurtured, and supported.
Aids indigestion. When we are in a sympathetic state (fight or flight), our nervous system slows down or even shuts down the digestion so that our bodies can use their resources to deal with the threat (real or perceived). Quieting the mind, relaxing the muscles, and stimulating digestive organs with deep diaphragmatic breathing can help digest food and treat digestive disorders such as IBS, IBD, GERD, chronic constipation, and intestinal permeability.
Helps to lose weight. Restorative yoga is a passive form of practice and doesn't raise heart rate or burn calories as aerobic exercise does. However, it can reduce stress hormone levels (cortisol) and decrease inflammation which helps to lose fat, especially around the abdomen. Restorative yoga can encourage people who struggle with obesity to start a more intense exercise program in a gentle way and friendly environment.
How does restorative yoga work, and how is it different from other styles of yoga?
In short, this practice is about being rather than doing. It's about permitting ourselves to do nothing. We practice getting out of our way and allow our brilliant bodies to access their wisdom and take care of us. Most restorative poses are reclined or seated. We stay in the poses from five to ten minutes, utilize various props to support our bodies, and create an environment for maximum relaxation. We incorporate deep breathing to relax the muscles and calm the nervous system. We use time and gravity to assist with deep relaxation, create a sense of surrender, and let go of physical and mental resistance.
Restorative yoga is an excellent addition to a self-care routine at any age, fitness level, and health condition. Sometimes, however, we need to be in the right time and the right place in our lives to allow ourselves to notice, experience, and appreciate this practice. Although this practice is very gentle, it is not easy. During many years of teaching this style of yoga and my personal experience, I learned that calming the nervous system, quieting the busy mind, and being in the present moment is often a lot more challenging than going through a strenuous physical exercise.
Restorative yoga is very safe, but this practice needs to be explored and evaluated individually. Some people who suffer from anxiety, depression, or other mental or emotional health problems might have trouble quieting the mind and settling the body. However, vigorous exercise (vinyasa yoga, jogging, biking) before taking restorative postures can make a difference. People who have physical problems related to the spine, pelvis, hips, or neck injuries need to be mindful of how they support their bodies with the props, how long they stay in the poses, and pay close attention to their breathing patterns.
I asked my students who practice restorative yoga regularly to share their experience with this practice. This is what some of them had to say:
"Restorative yoga is the highlight of my week. It is an opportunity to let go of all the tension built up in my body and find total relaxation. Then the next day, I realize that not only have I experienced a very deep sleep, but my body is somehow different - there are changes to my digestive system; I have less muscular tension, and I have a more compassionate and more positive outlook on life." Marianne R.
"I remember the first ever restorative class I took and I wondered if I'd actually really done anything! Without quite knowing why I did return to the class on a regular basis - and finally made the connection! I sleep really well on the night after class, and I also find that tight or stiff parts of the body always feel so much better the next day even though I'm not aware of working them during class. It's very interesting!" Annie C.
"I really enjoyed yesterday's class and had the best night's sleep in ages. Slept through until 5:45 am. A record!" Sheila C.
"For one peaceful hour, restorative yoga gives your body and mind permission to just be. This practice is a special gift to yourself and those you love." Kathy M.
Taking restorative yoga class feels like going to a spa for a day. Still, we can feel rejuvenated even after a few minutes in one or two restorative yoga poses. We can take these poses anywhere: in the office, in the bedroom, in nature, or any place that is quiet, warm, and comfortable. No special place nor yoga experience is necessary.
The most fundamental restorative yoga pose is included in every yoga practice – it is Corpse Pose (Shavasana). This pose ends every yoga class for the same reason we end every day with going to bed. Shavasana is an excellent pose to start the new journey with restorative yoga and slowly add more postures to the personal practice repertoire.
We use various props to support our bodies, and most of them we can find at home: pillows, blankets, bolsters, cushions, blocks (or thick books), rolls of paper towels, walls, and chairs. We can also create a relaxing ambiance with dim lights, essential oils, and soft music. Every body is different, but it doesn’t take long to learn what an individual body needs to be comfortable.
Restorative yoga is a gift we give ourselves when we are ready to sense our bodies, hear our minds, and feel our feelings. It is a mindful, meditative practice during which we accept who we are in that moment. We learn and practice self-awareness, self-love, and self-compassion and with these tools we can start to heal effectively.
Resources:
https://www.sciencedirect.com/science/article/abs/pii/S1744388110000794
https://pubmed.ncbi.nlm.nih.gov/23940231/
https://www.future-science.com/doi/full/10.4155/fsoa-2016-0015
https://pubmed.ncbi.nlm.nih.gov/25127084/
http://www.clinton-med.com/acute-diseases.html
https://pubmed.ncbi.nlm.nih.gov/19735236/
https://pubmed.ncbi.nlm.nih.gov/29173527/
https://pubmed.ncbi.nlm.nih.gov/30870013/
https://cdn.sanity.io/files/0vv8moc6/ajmc/0d16e2f523344797645b7b8788592ca6e45d3fb3.pdf
https://caps.byu.edu/stress-and-the-digestive-system
Author’s note: The information in this blog is intended for educational purposes only. It should not be considered as medical advice or a substitute for professional medical opinions, diagnoses, or treatment. Always consult your medical practitioner regarding a medical condition and before changing your diet, supplements, fitness, or other health programs.
About the author:
Urszula Bunting is a Registered Yoga Teacher, National Board Certified Health and Wellness Coach, Lifestyle Medicine Coach, and a member of the American College of Lifestyle Medicine. She is a writer and published author of Finding Your Yoga: Essential Guide to a Healthy Lifestyle with Yoga and Ayurveda. For more information, blogs, and yoga videos, please visit www.ubwell4life.com.