RESTORATIVE YOGA AND ITS RELATION TO HEALTH

Yoga is for all of us. To limit yoga to national or cultural

boundaries is the denial of universal consciousness. B.K.S Iyengar
Gratefully we live in a modern age where yoga is no longer restricted to
national or cultural boundaries thanks to Yogacharya B.K.S Iyengar.
Nowadays the only limits that we have to making yoga accessible to all is our
mental boundaries and restricting stereotypes about yoga being only for the
already flexible and fit. Which may apply on some styles of yoga but the true
essence of yoga Yoga Chitta Vritti Nirodhah that encourages steady and
comfortable posture can be delivered to all without exclusion through
Restorative Yoga.
What is Restorative Yoga?
Restorative yoga is a style of yoga that is done with the use of different props
to achieve the final pose. The practice is gentle and is about coming into the
pose slowly and settling into it letting the body open on its own with the aid
of props. The poses are held for longer times therefore relaxing the body,
mind and spirit. It is holistic and incorporates asana, pranayama and
meditation. It primarily targets people who are unable to practice the usual
styles of yoga due to limitations like health conditions, injury recovery, old
age but its practice and benefits are open to all.
Restorative yoga was created by Yogacharya B.K.S Iyengar who found out
that using his own body to support his students to achieve poses was too
taxing on his body, so he started experimenting with everyday objects to
help his students achieve the final pose. As he worked with people who
suffered from health conditions he came to realize the other important use of
props. He discovered that they helped to retain key movements and subtle
adjustments of the body by providing more height, weight or support. He
also found out that their use improved blood circulation and breathing
capacity. That inspired him to create props adjusted to suit individual needs.
Later Restorative yoga was popularized by one of B.K.S Iyengar senior
students Judith Lasater in her book Relax and Renew.
Elements of a Restorative Yoga practice: are asanas, pranayamas and
props.
Asanas: How they work and heal?
In Restorative Yoga asanas can be sequenced in such a way that they
become like prescriptions that target root causes of ailments and treat them.
By adding the beneficial poses and eliminating the ones that can aggravate
the conditions the practice can be tailored to the condition of the patient.
The practice is slow and transitions between poses smooth and done
consciously without missing the main elements of spinal movements of
twists, forward and backward bending unless it is contraindicated.

According to the book Yoga: The Path to Holistic Health asanas can bring
healing in the following way:
Asanas are bio-physio-psychological poses, through which we build up many
dams inside our body. Blood and energy are brought to these dams,
which then open very gradually, allowing the organs to absorb fresh healing
blood and energy. When a part of the body is affected by disease, it loses its
sensitivity. During the practice of specifically therapeutic asanas, energy
from these dams flows uninterruptedly to the affected area, allowing the
healing process to begin.
Pranayama in Restorative Yoga:
Prana the life force is used here to mean breath while ayama means
control, therefore Pranayama is breath control or regulation and is the
science of breath. Breath is controlled by making it deeper, lengthening it,
retaining the air after inhalation or holding it out after exhalation, altering its
pace and cultivating rhythm. Each of these actions will affect the state of
mind and the body hence it is a subtle exercise that works on a different
level.
As simple as breathing may sound but the practice of Pranayama can be
challenging for those who cannot sit on the floor or those who cannot sit at
all due to an ailment and here restorative yoga makes it possible through
props like sitting on bolsters that can elevate the hip helping the lumbar
spine and releasing the knees. Or using wall support for the back and for a
hunching back a pole can be tucked behind the back to help rib cage
expansion.
Then for people who can only practice in a reclined position the quality of the
practice can still be enhanced by the use of blocks (foam and wooden) and
blankets. When placed correctly they bring about chest expansion making
way for better breathing and fruitful execution of pranayama.
Props
One of the distinctive features of Restorative yoga is its use of props. Quoting
from Yoga: The Path to Holistic Health a yoga prop is any object that helps
to stretch, strengthen, relax or improve the alignment of the body. It helps to
sustain the practice of asanas for a longer duration and conserves energy.
Props range from more specialized ones from Iyengar yoga like the trestle,
yoga rope walls, wooden block (rectangular or rounded), foam blocks, crepe
bandage and yoga belts to furniture items like the metal folding chair with an
open back, wooden bench, low stool, high stool and open stools. And then
walls, bolsters and blankets that can be folded or rolled to suit the need.
Many of these props or their replacement can be found in almost every home
or be improvised using items that are accessible in every house. For example
bolsters can be replaced by pillows or made by wrapping blankets around
foam blocks or rolling a stack of blankets. For poses that dont require the

person to pass through the back opening of the metal chair a normal chair
can be used. Cotton scarves or soft cotton fabrics can replace a crepe
bandage too.
So despite the use of many props, the props do not turn into a fancy and
unaffordable equipment that is accessible only to a lucky few. On the
contrary they are both affordable and readily available or can be improvised
with the use of a little imagination. Making it open to those who cannot leave
their homes to practice or who cannot afford to buy the props.
Some yogis and yoginis can shun the use of props assuming they do not
need it but yet can be humbled by the practice of the very common Warrior
2 with the full posterior side of the body stuck to the wall which for some can
be more challenging when focusing on alignment. Surrendering in a simple
back bending restorative pose with props can be far from easy too for a type
A personality as much as they need it the most. Props are silent teachers.
While being self-sufficient is great, not acknowledging the need for help
when necessary can stand in the way of our bodies equilibrium. So knowing
when to add the correct and needed use of props in Restorative yoga is an
essential and balancing part of strength recovery and healing.
Last but not least, there is an element of play when it comes to props.
Learning how to skillfully arrange them, discovering how to make a new prop,
finding new uses to current ones, building new arrangements for them
exercises our creativity muscles which is healthy to the mind and soul.
BENEFITS of Restorative yoga include but are not limited to the following:
On a Mental and Emotional Level:
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Improved concentration, mental clarity and calmness.

Letting go of the misinformed notion that we can be effective only
when we are doing something and permitting ourselves to be effective
by surrendering and receiving recovery.
Reconnecting with ones self. The calmer we are the more open we
become to sensing what is happening in our bodies. So a subtle pain,
discomfort can be detected when we are at the different body postures
but in a quieter space that allows us to listen to our bodies. Our
sensitivity and awareness is heightened here.
For people who were unable to move due to some ailments Restorative
yoga is the needed crutch that leads them to achieve slow but gradual
progress to health.
Boosts self-esteem. When a person who has been restricted from
activities due to poor health finds out that they are capable of
practicing restorative they can get heartened to pursue life.
Catharsis is common during the long held poses of restorative yoga
untangling emotional knots.

On a Physical Level:
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The deep relaxation achieved in a Restorative Yoga practice brings

balance to the sympathetic and parasympathetic nervous systems
which in turn give a stressed person a relief from the side-effects of
these nervous systems imbalances.
The long holds in the asanas give the muscles a deep stretch
improving their health and releasing tensions held in the fascia.
Inversions are beneficial to the heart, circulatory and lymphatic
system.
Helps alleviate the common disorders for women, like menstrual
imbalances and pains, menopause side effects and others. And can
alleviate some conditions that men suffer from like impotence, prostate
problems and hernia.
It brings about overall flexibility and opening to the chest and hip areas
activating the respiratory and reproductive systems.
Twists give the diaphragm and the internal organs a beneficial squeeze
bringing a blood flush to them activating the work of the digestive
system.
Improves and balances the work of the immune, endocrine, urinary
systems.
Can increases tolerance to pain in the cases of degenerative diseases

Although Restorative Yoga is not a panacea, when practiced regularly it can

be the solution for many health condition in addition to it being a literally
restorative and preventive practice. It allows us to reap many of the benefits
of yoga without tiring the body. It is the perfect yin complementary to a yang
life style. Therefore we should practice it to clear space for natures healing
forces to flow into our lives.