In my opinion, Restorative Yoga (RY) is the most underestimated and underutilized form of yoga. Many people have never heard of RY, though the benefits are cumulative and long-lasting especially if practiced on a regular basis. Restorative yoga uses props such as blankets, blocks and bolsters to support the body in specific poses. Each pose is designed to provide deep rest, release of tension, and often targets specific organs and/or systems (for example, the cardiovascular system or digestive system). Additionally, various breathing techniques can accompany the poses, thus deepening the experience even further. There is no movement in RY, but rather conscious relaxation: that “twilight” in between our sleeping and normal waking state. This process restores harmony to the body and mind (hence the name…)
Some of the benefits of RY are:
1)Improved energy levels
2)Less fatigue
3)Decreased anxiety
4)Improved flexibility
5)Mental clarity and focus
6)Improved sleep quality
7)Regulated nervous system
8)Release of “stuck” emotional energy
Additionally, something surprising has emerged from my work with clients and RY: improved assertiveness skills and feelings of self-worth. A big piece of the process in getting clients into the right position with props is taking the time to make any adjustments necessary to achieve complete comfort. It’s nearly impossible to relax fully if something feels tight, unbalanced, or wobbly. Sometimes very minor adjustments make a huge difference, and this requires a dialogue between me and the client. It might sound something like this:
Me: “How does your left arm feel in that position?”
Client: “Okay I guess.”
Me: “Let’s see if we can make an adjustment so that it’s really comfortable for you.” (I’ll put a small pillow under the client’s elbow so that it’s not resting directly on the floor). “How’s that?”
Client: “Much better actually!”
Me: “Does anything feel pinched, tight, or wobbly right now?”
Client: “My low back is a little tight.”
Me: “How about if we try putting a rolled up blanket under your knees for more back support?”
Client: “Okay let’s try it” (I’ll put the blanket under client’s knees at which point the client usually says “Ahh, that feels great.”)
So we just go back and forth making adjustments for as long as necessary until the client feels very comfortable and is able to sink downward into the props and floor. At first, some clients feel awkward speaking up and telling me if something doesn’t feel right. This is especially difficult for clients who have had complex trauma in childhood, and have a tendency to say “yes” when they really mean “no” in order to avoid a potential conflict. So it’s very useful to practice in session using their voice to tell me what they are feeling and what they want rather than to tolerate being uncomfortable. I make it very clear to clients that this isn’t something to be endured, it’s not a contest, and I won’t be offended in the slightest if they want to stop at any point. It can also be hard for clients to receive so much attention and to really believe that they deserve to have their needs met fully. This is such an important part of the practice and can translate directly into other life situations!
Once a client is in the correct position, I will do a guided 3-5 minute body-awareness exercise to keep the focus on internal experience (and prevent the client from dozing off!), and then we often switch to a different pose. Sometimes we just do one or two poses and stay in them for longer depending on the needs of the client at that time. I have found that using RY with clients is a very effective way to “dial down” emotional reactivity when needed during a session as well as at the end of the session. One of my goals for every session is to have a regular protocol so that clients feel calm, grounded, and ready to navigate the rest of their day. I encourage you to attend a RY class, or at least try some videos on your own at home if you aren’t ready to go to a class yet. If you’d like to talk more about using yoga as part of the therapy process, please contact me and schedule your free consultation today.