Relax and Renew

1. Restorative yoga: The antidote to chronic stress and modern living

"Restorative poses are for those times when you feel weak, fatigued, or stressed from your daily acitivities."

Modern stress epidemic. Our bodies, evolved for fight-or-flight responses, are ill-equipped to handle the chronic stress of contemporary life. This mismatch leads to a host of physical and mental health issues, including high blood pressure, ulcers, back pain, immune dysfunction, and depression.

Restorative yoga solution. Restorative yoga offers a powerful antidote to chronic stress by:

• Activating the parasympathetic nervous system ("rest and digest" mode)
• Reducing muscle tension and improving circulation
• Lowering heart rate and blood pressure
• Enhancing respiratory capacity
• Promoting deep relaxation and mental clarity

Through supported poses and conscious relaxation, restorative yoga helps reprogram the nervous system, countering the harmful effects of chronic stress and promoting overall well-being.

2. Props and positioning: Essential tools for effective relaxation

"While each restorative pose requires only a few props, a sequence of poses may use more."

Prop essentials. The strategic use of props is fundamental to restorative yoga practice. Key props include:

• Blankets (firm, preferably wool)
• Bolsters
• Blocks
• Straps
• Sandbags
• Eyebags

Prop function. Props serve multiple purposes in restorative practice:

• Support the body in various positions, allowing for complete relaxation
• Create gentle stretches and openings without strain
• Facilitate longer hold times in poses
• Accommodate individual body types and flexibility levels
• Enhance comfort and promote a sense of safety

Proper prop setup is crucial for maximizing the benefits of each pose. Take time to adjust and experiment with prop placement to find the most comfortable and effective position for your body.

3. Basic Relaxation Pose: The foundation of restorative practice

"If you do nothing else for your health every day, make time for this pose."

Core practice. Basic Relaxation Pose (Savasana) is the cornerstone of restorative yoga. It involves lying on your back with props supporting your head, neck, and knees, allowing for complete physical relaxation.

Key elements:

• Proper alignment of the spine
• Support for natural curves of the neck and lower back
• Gentle elevation of the legs to promote circulation
• Use of an eye cover to reduce sensory input

Benefits:

• Lowers blood pressure and heart rate
• Releases muscular tension
• Reduces fatigue and improves sleep quality
• Enhances immune response
• Promotes mental clarity and emotional balance

Practice Basic Relaxation Pose for 5-20 minutes daily, ideally at the end of your yoga session or as a standalone practice when time is limited.

4. Relax and Renew series: A comprehensive restorative sequence

"The Relax and Renew series takes from 60 to 90 minutes. This timing does not include setting up, transition time from pose to pose, or staying longer in the poses."

Sequence overview. The Relax and Renew series is a well-rounded restorative practice that includes:

1. Simple Supported Back Bend
2. Supported Bound-Angle Pose
3. Mountain Brook Pose
4. Supported Bridge Pose
5. Elevated Legs-Up-the-Wall Pose
6. Reclining Twist with a Bolster
7. Supported Seated-Angle Pose
8. Supported Crossed-Legs Pose
9. Basic Relaxation Pose with Legs Elevated

Sequence benefits:

• Moves the spine in all directions
• Includes an inverted pose to reverse effects of gravity
• Alternately stimulates and soothes organs
• Balances masculine (prana) and feminine (apana) energies

For busy days, shorter routines are provided, focusing on key poses like Elevated Legs-Up-the-Wall Pose and Basic Relaxation Pose.

5. Targeted relief: Poses for back pain, headaches, and insomnia

"The restorative poses are usually experienced as so gentle that it is easy to forget how powerful they can be."

Back pain relief. The Down in the Back series includes:

• Hanging Dog Pose
• Supported Half-Dog Pose
• Simple Supported Back Bend
• Elevated Twist on a Bolster
• Supported Child's Pose
• Basic Relaxation Pose with Legs on a Chair

These poses gently stretch and decompress the spine, relieve muscle tension, and promote proper alignment.

Headache relief. The Pain in the Neck series features:

• Supported Half-Dog Pose
• Supported Bridge Pose
• Elevated Legs-Up-the-Wall Pose
• Basic Relaxation Pose with Bolster

These poses focus on releasing tension in the neck and shoulders, improving circulation, and promoting overall relaxation.

Insomnia relief. The Elusive Dreams series includes:

• Supported Reclining Pose
• Supported Bound-Angle Pose
• Mountain Brook Pose
• Elevated Legs-Up-the-Wall Pose
• Supported Seated-Angle Pose
• Basic Relaxation Pose with Bolster

These poses aim to calm the nervous system, release physical tension, and quiet the mind to promote better sleep.

6. Women's health: Restorative yoga for menstruation, pregnancy, and menopause

"Far from being a 'curse,' menstruation can be a quiet, reflective period—a time for each woman to honor the miracle of her body's potential for renewal."

Menstruation. The Moon Club series supports women during their menstrual cycle by:

• Relieving cramps and lower back discomfort
• Reducing fatigue
• Moderating hormonal shifts
• Promoting relaxation and introspection

Pregnancy. The Pea in the Pod series offers:

• Relief from pregnancy-related discomfort
• Gentle stretches to prepare for childbirth
• Relaxation techniques for labor
• Safe alternatives to regular yoga practice

Menopause. The Opening to Menopause series aims to:

• Stimulate the endocrine system to balance hormones
• Reduce symptoms like hot flashes and mood swings
• Promote overall well-being during this transition

Each series is designed to honor and support women's bodies through different life stages, offering both physical relief and emotional balance.

7. Breathing awareness: The gateway to mindfulness and stress reduction

"The simple act of bringing your attention to your breath changes it."

Breath-body connection. The breath is a powerful tool for managing stress and promoting relaxation. Conscious breathing:

• Activates the parasympathetic nervous system
• Reduces heart rate and blood pressure
• Improves oxygenation of tissues
• Calms the mind and promotes mental clarity

Centering Breath technique:

1. Take a long, slow, gentle inhalation through your nose
2. Follow with a long, slow, gentle exhalation through your nose
3. Take several normal cycles of breath until you feel refreshed
4. Repeat for up to 10 rounds

Integration into daily life. Practice breath awareness:

• Before getting out of bed in the morning
• Just before beginning a meal
• Before making a phone call or entering a meeting
• During intense conversations or stressful situations
• While waiting in line or at traffic lights

By cultivating breath awareness throughout the day, you create moments of mindfulness and stress relief in the midst of daily activities.

8. Postural alignment: Maintaining spinal health in daily life

"When the spine is well positioned, the unremitting force of gravity flows easily through it. If the spinal curves are habitually disturbed, gravity becomes the enemy."

Spinal anatomy basics:

• Cervical curve (neck): 7 vertebrae, curves inward
• Thoracic curve (mid-back): 12 vertebrae, curves outward
• Lumbar curve (lower back): 5 vertebrae, curves inward
• Sacral curve: 5 fused vertebrae, curves outward

Mountain Pose for standing alignment:

• Feet hip-width apart, parallel
• Knees slightly bent, not locked
• Pelvis in neutral position
• Natural curves of the spine maintained
• Head balanced, chin parallel to the floor

Seated Mountain Pose for sitting alignment:

• Sit on the front half of the chair seat
• Feet flat on the floor or supported
• Knees comfortably apart
• Lumbar curve supported (use a small rolled towel if needed)
• Arms supported by armrests or pillows in the lap
• Head and neck in neutral position

By practicing proper alignment in both standing and sitting positions, you can reduce strain on the spine, improve posture, and minimize the risk of back pain and other postural issues.

Last updated: August 23, 2024