Embracing Tranquility: The Benefits of Restorative Yoga
Introduction
In the fast-paced whirl of our daily lives, finding moments of tranquility can be challenging. Restorative yoga offers a unique opportunity to slow down, reset, and nurture both body and mind.
As an Iyengar yoga teacher, I appreciate the profound benefits of a restorative practice, which can be incredibly healing and rejuvenating.
Classes at the Ramamani Iyengar Memorial Yoga Institute (RIMYI - founded by BKS Iyengar himself) follow a four-week monthly cycle, sometimes called the "Pune cycle", named after the city in India where RIMYI is located. The sequence is:-
Week 1 - Standing poses
Week 2 - Forward extensions and twists
Week 3 - Back extensions
Week 4 - Restorative and pranayama - The final week of the monthly cycle is dedicated to restorative poses which provide deep relaxation and rejuvenation, allowing the body and mind to integrate the benefits of the entire month's practice.
On the occasions where there are 5 classes in a month the Week 5 class may be a "miscellaneous " class, e.g. arm balances. This sequence of themes through the month is applied to all levels of classes, from beginners through to advanced.
While it is not mandatory or even necessary to follow the Pune cycle, many Iyengar teachers around the world follow the Pune cycle in their teaching, By dedicating each week to a specific set of poses, students have the opportunity to delve deep into the nuances and benefits of each category. This systematic approach allows for a comprehensive understanding of yoga as a whole, gradually building strength, flexibility, and stability throughout the body.
What is Restorative Yoga?
Restorative yoga is a gentle, calming yoga practice that uses props to support the body in positions of comfort and ease to facilitate relaxation and health. It's designed to restore the nervous system and help release deeply held tensions from the body and mind.
Just because this type of practice is less active classes doesn’t mean they’re easier. In fact, for some people these sequences pose a greater challenge as they require mental tenacity. Staying in a pose, even a restorative pose, for 5-20 minutes can be quite difficult for many of us.
According to BKS Iyengar in Light on Life contentment ‘is an acceptance of one’s mixed lot as a human being.’ Restorative yoga is a great place to start when practising acceptance. We learn to accept the discomfort of the pose because a) we know there will be benefits in the long run and b) that the pose will end at some point! Which reminds me of that saying that gets trotted out in the face of adversity, which is that ‘Things will be alright in the end, and if they’re not alright, it’s not the end.’
Who Benefits from Restorative Yoga?
Restorative yoga is particularly beneficial for:
Individuals recovering from injuries or illness.
Those experiencing stress, anxiety, or depression.
People looking to enhance their overall well-being.
Anyone seeking a gentle way to maintain fitness.
Key Benefits of Restorative Yoga
Enhanced Relaxation - By promoting relaxation, restorative yoga helps lower stress and anxiety levels, as highlighted by experts like Judith Lasater, who is renowned for her teachings in this field.
Improved Sleep - The calming effect on the nervous system can improve sleep quality, making it ideal for those with insomnia.
Deeper Self-awareness and Mindfulness - The slow pace and stillness of the practice foster an enhanced awareness of the physical and mental state.
Enhanced Immunity - By reducing stress and improving sleep, restorative yoga can help strengthen the immune system.
Suggested Poses and Sequence
A simple yet effective restorative yoga sequence could include:
Supported Child’s Pose (Balasana) - Calms the brain and helps relieve stress and fatigue.
Supported Bridge Pose (Setu Bandha Sarvangasana) - Elevates the heart to enhance circulation and can alleviate depression.
Legs Up the Wall (Viparita Karani) - Relieves tired or cramped legs and feet and can help quiet the mind.
Supported Corpse Pose (Savasana) - Promotes deep relaxation and can help lower blood pressure.
Setting Up Your Practice
To get the most out of these poses, use props like bolsters, blankets, and blocks to ensure comfort and support. Each pose can be held for 5 to 20 minutes, depending on your comfort level, allowing your body to sink deeply into relaxation.
Conclusion
Restorative yoga is a compassionate and nurturing practice that offers profound benefits for the body and mind. Whether you're healing from an injury, battling stress, or simply in need of some peaceful "me time," this practice can be a valuable addition to your wellness routine. Explore these gentle poses and embrace the stillness that restorative yoga brings. Your mind, body, and spirit will thank you.
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