Doing Less to Receive More

Welcome back! In a world that constantly demands more from us - more work, more speed, more achievement - finding dedicated time to truly rest isn't just a luxury; it is a necessity for survival.

This week, we shine a light on a gentle yet powerful practice that is redefining self care: Restorative Yoga.  

What Is Restorative Yoga, Anyway?

Unlike active yoga styles that build heat and muscle, restorative yoga is all about supported, passive stillness. 

It's the practice of "doing less" to receive more. 

Restorative yoga, suitable for practitioners of all levels, is a restful practice that holds yoga poses (asanas) for a longer duration using props like yoga blocks, blankets, and bolsters. It is a practice of deep relaxation that emphasizes the meditative aspect of yoga—the union of body and mind. Through the use of props for support, many of the postures are held almost effortlessly.

When your body enters a state of relaxation, your mind can also consciously relax as tension melts away. The only work required during a restorative yoga practice is to pay attention to your breath, become aware of any sensations or thoughts that may arise, and then gently release them.

The general trend in Western yoga is to make it a practice geared toward athletic, aerobic, and acrobatic styles. During typical vinyasa classes, for instance, you move quickly from one pose to another as you build heat and increase your strength and flexibility over time. While these energetic styles of yoga focus on muscular engagement, restorative yoga relaxes your muscles by using props to support your body. In some restorative postures, you will also receive a gentle stretch. Restorative yoga poses are held anywhere from five to 20 minutes allowing your nervous system to shift into a deep mode.

Benefits of Restorative Yoga

Yoga is widely touted as a physical practice that can improve strength, stability, and flexibility, enhance respiratory and cardiovascular function, and even alleviate symptoms of chronic pain. The mental health benefits of yoga are also well-documented, from reduced stress, anxiety, and depression to improved sleep hygiene and overall quality of life.1

The benefits of restorative yoga are similar to the many benefits of other styles of yoga, including:

• Increased relaxation: Deep breathing calms the nervous system to promote relaxation, and research supports a restorative yoga practice as an effective way to relax. One study suggests restorative yoga is more effective for inducing relaxation than regular passive stretching allowing the the body to feel safe enough to let go. This triggers the parasympathetic nervous system (your "rest and digest" mode), directly countering the chronic stress that most of us live with daily.  
• Better sleep: The more relaxed you are, the better your chances are for a good night's rest. A 2020 meta-analysis looked at 19 studies on how types of yoga—including restorative yoga—can impact sleep quality. Researchers determined that yoga is an effective intervention for managing sleep problems by increasing melatonin and reducing hyperarousal.3
• Improved well-being: Yoga practices, in general, are commonly associated with improved physical and mental well-being in the general population.1
• Better mood: Research shows that yoga can help those with stress, anxiety, depression, and other mood disorders manage their symptoms.4
• Reduced pain: Studies show that different styles of yoga including restorative yoga are helpful interventions for managing musculoskeletal pain.5
• Gentle on the body: Restorative yoga practices are gentle on the joints, and consistent practice can strengthen the connective tissues surrounding the bones and joints.1

Additionally, clinical research into restorative yoga has found it can be a good resource for cancer patients, noting improvements to psychological well-being.6 Research also shows that restorative yoga can decrease depression in cancer survivors; improve symptoms of anxiety, depression, and pain symptoms in cancer patients; and help patients manage the toxicity of cancer treatments.

A Simple Invitation to Try This Week: Supported Child's Pose

You don't need a studio to start. Try this pose at home tonight:

1. Gather two firm pillows or blankets.

2. Kneel on the floor with your big toes touching and your knees wide apart. 

3. Place your pillows/blankets between your knees lengthwise and fold forward,        allowing your chest and head to rest on the pillow. 

4. Turn your head to one side.

5. Stay here for 3-5 min. Switch the side your head is facing halfway through. 

6. Focus purely on deep, slow breaths. 

In a world that speeds up, you slow down. Prioritize your rest this week, and observe the positive ripple effect it has on your energy, mood and focus. 

Message me at 480 242 3088 to book your session today.

Reiki, chakra balancing, sound healing, bowls on bodies, ear coning, yoga and life coaching appointments available.

Wishing you a week filled with peace and emotional freedom. 

Love and Light,

Teresa