What is Restorative Yoga?
…and what exactly are we restoring?
One question Kyla and I were asked during our first Restorative Yoga training in October 2023 with experienced yoga teachers was “what exactly are we restoring?”. After considering this question for quite some time, we realized that this was actually an incredibly profound query. The Merriam-Webster Dictionary defines restorative as “having the ability to restore health, strength, or a feeling of well-being”. But, even having this definition leaves so much unanswered. What is health? Is it the absence of dis-ease, as Ayurveda and yogic philosophy describe? Is it the absence of disability or illness as western medicine believes? What is strength? According to the Sutras, achieving strength is mental in nature and is achieved through lifelong practice. In western culture, strength can mean a physical strength or mental strength.Physical strength is usually achieved through work of the physical body and mental strength can be the result of trauma, counseling, or by virtue of personality and genetics. But, could strength be measured by achievement of control of the wandering tendencies of the mind or Dharana? Lastly, well-being is a term that is used, dare I say over used, in western culture. Especially in the health and wellness space, including yoga. In yoga philosophy, well-being is the ability to balance opposites, such as effort and relaxation which is achieved through practice and following the 8 Limbs of Yoga.
These are clear examples of how western interpretation and yoga are not always aligned with one another. However, if we apply yogic understanding of the concepts of strength, health, and well-being to what we know through modern science and medicine, we begin to realize the power of a Restorative Yoga practice. The sages understood the mental and physical benefits of yoga, but did not know the science behind the practice. We now know how yoga benefits the mind as well as the body. With this knowledge and understanding of what exactly we are restoring through Restorative Yoga, we can intentionally integrate more restful practices into our lives that influence health, strength, and well-being at a neurological level.
While Restorative Yoga is an adaptation of traditional yoga, there are also opportunities to incorporate what we know through modern study into our yoga practice. Our approach is to focus on relaxation, comfort, and safety. You will find no references to stretching in our approach, as we aim to provide guidance on how to find a transformative practice through Restorative Yoga. All poses offer extensive physical support through props, but also incorporate elements of psychological safety and comfort in the environment as essential parts of this practice. We believe that with physical, psychological, and environmental comfort and safety, that the physical and mental benefits of this practice can be achieved through accessing the Rest & Digest response.
What is Restorative Yoga?
Restorative Yoga is a practice for relaxing and calming the nervous system that bridges asana with the physical and mental benefits of yoga. By tapping into how our body responds to relaxation in a safe, secure environment, Restorative Yoga can be a transformative practice for overall well-being and all that comes with stress. This practice is grounded in principles that promote comfort and safety so that the mind can find a state of deep relaxation. This relaxed state allows access to the parasympathetic nervous system, the body's natural relaxation response (1).
The core principles of Restorative Yoga are based on the idea that relaxation is essential for both physical and mental well-being. Unlike more active forms of yoga, which engage muscles and promote strength, Restorative Yoga focuses on releasing tension and promoting a sense of calm. Poses are typically held for extended periods, often up to 10 to 20 minutes, allowing the body to fully surrender and relax. The body is supported through the use of props so that no effort is needed to stay in a pose for an extended period of time.
Origin of Restorative Yoga
The roots of Restorative Yoga can be traced to B.K.S. Iyengar who, in his teachings in India, held therapeutic classes centered on healing. Many of his students were referred by their physicians for treatment of a variety of illnesses and conditions. Of course, western yoga has historically had a focus on movement, so the benefits of restful yoga remained mostly unknown until Dr. Judith Lasater developed the Relax and Renew© program in the 1990s.
She studied in India with B.K.S. Iyengar and through her time with him, came to realize the profound impacts of ‘restful’ yoga. Over the course of several years, her professional work as a physical therapist enabled Dr. Lasater to work toward the development of the Rest and Renew© program, which is considered the foundation of Restorative Practice.
How are Yin and Restorative Yoga Different?
Yin Yoga and Restorative Yoga are two styles of yoga that offer distinct approaches to relaxation and flexibility. While they both have a primary characteristic of holding poses for an extended time, the intention and purpose of each are different.
Traditionally, Yin Yoga practice holds seated poses for extended periods of time to prepare for deep meditation. However, as we have come to learn more about the physiological benefits to yoga, this practice has expanded to also intentionally include the stretching of deep muscle tissue and fascia. As the name implies, Yin Yoga balances with yang, which refers to the asana side of a yoga practice through deep stretching and holding poses for an extended period, typically ranging from 3 to 5 minutes or even longer. The primary goal of Yin Yoga is to target the connective tissues and fascia in your body, promoting flexibility and joint mobility. It also helps release tension and improve circulation. Yin Yoga poses are often passive and require minimal muscular engagement, allowing gravity to do most of the work but does encourage finding your ‘edge’, or the point where you start to find discomfort or challenge in order to find the most physical benefit.
Alternatively, Restorative Yoga centers deep relaxation and rejuvenation. In Restorative Yoga, you use props like bolsters, blankets, and blocks to support your body in gentle, comfortable poses so that there is no effort made to remain in the pose. Restorative Yoga poses are typically held for a longer duration than Yin poses. This practice helps activate the parasympathetic nervous system, promoting a sense of calm and reducing stress. It's particularly beneficial for individuals seeking relaxation and recovery from physical or mental fatigue.
Stress and Health
The impact of stress can manifest through physical symptoms, such as tension, high blood pressure, headaches, and a lack of energy. This is why yoga is often recommended by doctors and therapists to reduce stress, but sometimes the reason behind why yoga reduces stress is not fully recognized. The mindfulness aspect of yoga allows for the brain to react differently to stress. Because of neuroplasticity, a concept that will be covered in a later section, our nervous system can learn new ways to react to stressful events.
The ancient sages knew that still yoga practices created calm and cleared the mind. The Yoga Sutras detail the 8 limbs of Yoga, practices to live a yogic lifestyle, while modern yoga centers the asana practice and movement. It is essential that we give ourselves permission to rest. When we sit in a restorative pose or in meditation, the mind is given the opportunity to rest. But sometimes, being still may feel like a waste of time because we’re not “doing”, which may cause more stress! We aim to override that impulse and that thought pattern through Restorative Yoga. But the originators of yoga understood the goal to live a balanced life was the ultimate expression of yoga. While the label of Restorative Yoga is a modern and western one, the premise behind the practice is grounded in the benefits of a yoga practice.
Trust the Process
Restorative Yoga prioritizes the art of doing less, allowing the body and mind to heal through stillness. Through its gentle poses, mindful breathing, and the support of props, Restorative Yoga can be a powerful, transformative practice. We are often resistant to rest. Society tells us we must be active to be productive and being productive is always ‘the goal’. In fact, taking time to rest can make you even more productive. Intentional rest, as what is experienced in Restorative Yoga, can actually improve creativity because it allows the mind to clear.
We have full calendars that keep us so busy that we may not take the time to rest, which is essential to our overall health and well-being. Restorative Yoga provides the space to rest and slowly open the body through supported postures. A focus on the breath helps to tune in to your body and your mind. While being still and quiet is uncomfortable for many, it is a critical part of rest. It is this rest that allows the body to heal and rejuvenate.It takes 15 minutes for your mind to truly relax. First, our bodies stop moving, then our heart and breath slow down. Once we are still and our nervous system reacts to this stillness, it is only then that you can begin to fully benefit from the rest.
Dr. Cassandra Barragan is a social worker, educator, and yoga teacher. Her research centers on the importance of social connections as we age and is owner of Namaste Yoga Center in Royal Oak, Michigan.
