Restorative Yoga, The Power to Heal
In a culture that is over loaded with chronic stress, rushing, multitasking, bombardment of external senses and often self neglect, Restorative Yoga is needed now more than ever. It is the perfect antidote to this hectic lifestyle and a wonderful compliment to the more ‘Yang’ type practices like Ashtanga, Flow and Power.
The body under stress:
Chronic stress has been proven to significantly increase the risk of heart disease, high blood pressure, compromised immunity, muscular pain, digestive and reproductive disorders, depression and chronic fatigue, type 2 diabetes, osteoporosis, child obesity and rheumatoid arthritis. Some argue that stress in the number one killer in the Western world today. When our body is stressed or recognizes unpleasant experiences we automatically respond with the classic “fight or flight” syndrome. “Fight-or-flight” response is our natural, evolutionary defense mechanism that allows us to get through a negative, harmful or chaotic circumstance. If your stress response system is working well, after the threat has passed, your body will shift into a restorative mode and the parasympathetic nervous system dominates over the sympathetic nervous system. However, when the body is constantly shifting in and out of the ‘fight-or-flight” mode the brain’s distress signals will eventually stay activated, never self neutralizing to a balanced state, thus conditioning the body to be in a perpetual sate of stress and disharmony.
What happens?
The hypothalamus (the main control center of the brain) activates the ‘fight-or-flight’ response by triggering two systems: the adrenal-cortical (releasing adrenalin through the blood system) and the sympathetic nervous system. These two systems work simultaneously to prepare the body for quick action by creating these changes: respiration increases (to supply muscles and brain more oxygen), cardiovascular System is exhausted with constant strain, damage to blood vessels, arteries and veins, increased heart rate, rise in blood pressure blood sugar increases (providing more ‘fuel’ to flee), muscles tense up (preparing body to move quickly), and decrease energy and blood supply to organs unnecessary for immediate physical response (such as slowing digestion because it is not needed in moment of survival).
When chronic stress over-activates the adrenal glands repetitively without sufficient recovery between secretions, the body becomes depleted and exhausted, causing chronic fatigue, the common ally of stress. An inability to cope with stress and exhaustion inevitably makes the body more susceptible to illness.
How does Restorative Yoga help the body?
The most beneficial physical contribution the restorative practice has is its ability to help “switch off’ the overdrive of the Sympathetic Nervous System (fight-or-flight). The key component is a deep, steady, nourishing diaphragmatic breath. Maintaining a rhythmic belly breath, rather than shallow chest breathing (fight-or-flight) stimulates the Parasympathetic nervous system. The PSN then activates the endocrine system which releases hormones that calm, rebuild and regenerate the body. Yoga breath and asana helps to activate our body’s own capacity to heal itself. In these modern times we are repetitively faced with every day stressors from finances, relationships, traffic, social/political issues and work, it is important to take time to recharge those systems within the body that help counter dangerous effects of chronic stress. Restorative yoga is effective in treating and preventing:
Fibromyalgia
Irritable bowel syndrome
Sciatica, muscle tension
Insomnia/fatigue
Autoimmune illness
Improved posture
Relief from back pain
Better resistance to injury and illness
Improved range of motion
Release of lactic acid and other toxins
Improves lymphatic drainage
Improves metabolism and circulation
Lower cholesterol, blood pressure
Lessening dependence on medication
Heart disease
Diabetes
Cancer (current research pending)
Restorative postures provide an opportunity to relax without strain or struggle buy simply putting your body in a comfortable, well supported position with breath awareness. Almost immediately, muscle tension is reduced, respiration and circulation becomes more efficient and the body begins to naturally re-establish a state of balance.
The mind/body connection under stress:
Traditionally, western views have treated the mind and body as separate entities, laying a scientific foundation for advances in surgery and pharmaceuticals. However, prior to the 17 century almost all aspects of medicine throughout the world treated the mind and body as a whole. We are redirecting our attention to the idea that our bodies have an innate ability to heal and that our thoughts and emotions have a profound impact on our health.
It is important to recognize that the brain and the mind are not synonymous. The mind houses our mental state which is comprised of thoughts, emotions, beliefs, attitudes and images. Each mental state has physiology, or energy frequency, associated with it and thus reacts in the body. The brain, on the other hand, is the source of the physical state. It is the gateway to our tissues, cells, blood, organs and immune system. The mind and body exchange a complex chemical language. Thoughts are like little electrical currents that produce internal effects. For example, if you are feeling anxious your body increases the production of stress hormones. If you are feeling angry your body responds by increasing heart rate and blood pressure. Similarly, if you are feeling happy your body increases serotonin and endorphins. Having a positive perspective has been proven to decrease serious health risks such as diabetes, cancer, heart disease and stress related illness. Optimism naturally provides stronger cell and immune function, coping skills, mental clarity and emotional stability. This interrelationship between our mind and body clearly indicates that our stressors and thoughts, which create feelings and attitudes, can positively or negatively affect our biological functioning. If our mind experiences stress, our body does as well.
Because of the still nature of the Restorative poses, there is much time and space to become a witness to how we manage our stress through thoughts and emotions. We can use the time to filter unhealthy perceptions and ideas. We can learn to detach from our thoughts, recognizing they are not our true identity. Eventually, after dedicated clearing of unnecessary mind chatter, we allow the Restorative practice to take the mind to a place of deep inner stillness, reflection and tranquility.
Tools to help with mind chatter in Restorative poses:
Pranayama techniques (equal ratio, alternate nostril)
Visualization
Affirmations (short, concise, positive)
Mantra: freeing the mind with intention and repetition (man = mind, tra=free)
Whole body awareness: scanning the body for sensation and presence
Restorative Yoga and Emotional Release:
Another healing element to this gentle, regenerating practice is the emotional component. The poses often open the body in ways that create space for emotions to surface. The spine is very closely linked to our physical and emotional health. Backbends and forward bends are essential for a balanced emotional core and healthy spine, both also promote the ability to let go and surrender into a deeper healing. Yoga helps to uncover calmness and compassion. The instant feedback provided by yoga asana and mindfulness teaches us to surrender on a cellular level. Current challenges, whatever they may be, have become visible in order for you to make peace with a part of yourself that you have either knowingly or unknowingly denied or ignored for weeks, moths, or years. Remember, you don’t have to like what you are going through. Most of us react to strong emotions by fighting, running away or numbing it out and stuffing it (all of which build into chronic stress and fatigue, leading into dis-ease). Peaceful acceptance comes from staying present to whatever is revealed.
Restoring our sense of Self:
Ultimately, this simple, dynamic, wholesome and powerful practice restores our greater sense of Self. It gives us permission to relax and establish a healthy connection with all parts of our being. Through the expansion, release and renewal we gather inspiration and wisdom from deep within. We become creative in establishing a healing pallet of tools that honor our greatest intentions on, and off the mat. Most importantly, we treat our self as a whole, integrating and finding balance to the body, mind and spirit; all of which lead to a healthier, happier life.
If you’d like to experience a Restorative Yoga class please join me: Current Schedule
Or if you have specific questions regarding you needs please email: robinayoga@yahoo.com
Namaste,
Robin
