Written by Jessica Klein
Restorative yoga was introduced to me about 10 years after I initially began my yoga journey. My life has always been one of constant movement practices. Growing up, I was in ballet class everyday for hours after school. When I went to university to study classical dance, studying movement, creating and practicing choreography gave me a sense of purpose. In my life as an elite fitness trainer, I was training about five hours a day. I had chronic injuries. I remember feeling burnt out, and exhausted by the very thing I loved. I was in a relationship that was falling apart and I needed the complete opposite practice to balance the one I wanted. I had always been a devout vinyasa practitioner. I loved to get in the studio, move my body, sweat, and leave feeling accomplished.
It was around this time, I was quickly approaching burn out at the age of 26. My relationship fell apart, I quit my job, and I moved to Indonesia to take some space from New York and to get to know myself a little better. My teacher, and mentor, made it very clear to me that I had to chill on the vinyasa practice and introduce some yin yoga (as in yin/yang), or restorative yoga into my routine. All of the activities that brought me joy were all yang, active, often considered masculine energy. Yang energy is anything that gets your heart rate up, that gets you moving. I was being told that I needed some yin, lunar, or feminine energy to soften my practice, and ultimately, myself.
When this idea was initially brought to my attention, I was resistant. I remember thinking to myself, I do not want to do that. Sit still? Be with my own thoughts? These ideas were all great in theory, and probably very helpful to other people, but definitely not for me. I was mover and a shaker.
My very first restorative practice was in the evening, lead at dusk, with candles. I remember when I walked out of the class, or rather, floated out of class, I was so deeply satisfied. I felt an overwhelming sense of calm in my mind and my body. That was it for me, I was hooked on this feeling. Over the years, I began incorporating more yin style, and restorative practices into my routine. I make it a priority to practice this style of yoga at least once, if not twice a week.
What is restorative yoga? A restorative practice promotes a deep stillness not only in your body, but more importantly, in your mind. And although this is often times, even more challenging to people than any of the most advanced asana postures we’ve become obsessed with, it is what we desperately need. Handstands, although technically challenging, and very visually appealing, are not really the original intention of the yogic practice. Don’t misunderstand me, I also enjoy being physically challenged by my practice. I absolutely feel a sense of accomplishment when I’m advancing my asana practice. But, I feel an even deeper connection to myself when I make time to really listen to my body, in the present moment.
This type of practice is cooling, passive and deeply personal. I usually encourage my students to practice with their eyes closed, in order to go deeper into themselves. One of the things I love about this practice is the idea that there is no “incorrect” way to move through these shapes. We use many props, blankets, blocks, extra mats, whatever you need in order to make the postures comfortable. Every single body is different. We all hold tension in different areas of our physical bodies, one size does not fit all in this practice. You and your neighbour might be in the exact same shape and it could look totally different on each body. This is a beautiful, inclusive idea. My entire dance career, as well as for much of my yogic journey, the movements were very stylised and dogmatic. If your body didn’t look a certain way in a shape, didn’t move into a certain alignment, you were “doing it wrong.” How destructive is that idea? To be told that you are “wrong” for the shape of your body, or the shape of your bones, joints, or learned movement patterns.
This type of practice is inclusive to all practitioners, to all people. Anyone can do it. To me, this speaks so much to our individuality… that we need to be celebrating our fellow humans and our differences rather than trying to conform to this idea of “one size fits all.” Restorative and yin practices invite us to celebrate our practice, and ourselves exactly where we are in the present moment. Acceptance of the present moment is where its at.
These practices are often much, much slower than what we typically think of as “yoga.” Most of the class is done seated, and completely supported. You will look like a pillow monster by the end. What I mean by that, is the body is held by props, so the muscles can relax and there is little to no muscular activation. Total and deep surrender and relaxation. I always tell my students, on a scale of one to ten, you shouldn’t be feeling sensation much stronger than a five or six. If you are, its time to back off and give your body more support. Letting go of the idea that we have to struggle in order to achieve results. Just like water, allow yourself to flow. We often think that we have to push to achieve. Water is one of the strongest forces on earth. When we leave it to its own power, it can cut through granite. So, why can’t our surrender lead us to strength as well?
We typically hold the postures for between three to ten minutes. The stillness can often times brings up a lot of emotion. When we sit in stillness, fears can come up, anxiety, boredom, all kinds of feelings. All the things that we busy ourselves on a daily basis in order to not feel. In this way, these types of practices can be confronting, and sometimes more emotionally uncomfortable than physically. But, the benefit is that in making space and time to actually feel these emotions we might be suppressing, we are A) acknowledging them and normalising them and B) making space for them to move through us.
Slowing down always makes us more aware of the things we might not want to feel. This idea that “busy is best” has become so harmful to our mental health but deeply imbedded in our current culture. We need balance, of both yin and yang energies in order to find our personal balance. Just as there is day, there is night, and light to dark. We can’t be busy and moving and going all the time. We have to have time to slow down, to reflect, and process our emotions. Even on the days when that is uncomfortable, that’s usually when its most important. Releasing this idea that “self care” is self indulgent. Rather, it is our greatest responsibility, to take time to care for ourselves, to feel and process our emotions. To create that balance within ourselves.
My practice become much more well rounded after integrating these ideas. I sleep better, feeling physically more relaxed, and generally less injured. This type of yoga only had a positive effect on my life. I know we can all benefit from adding a little slow down, a little time carved out just for ourselves.
Here are a few restorative poses you can try at home, on your own time. Make sure to silence your phone, turn off any notifications. You can put on some music that helps you relax, or just enjoy the quiet time. Remember, every time your mind jumps to something else, a thought that passes through your mind, acknowledge it, and gently bring your awareness back to your inhales and exhales. Enjoy guys!
- Reclining Butterfly
Lay down on your back with your arms resting by your sides. Simply place the soles of your feet together, resting on the ground. Knees will face outward to either side of the mat, creating a butterfly shape, or Supta Baddha Konasana. To make this truly restorative, place or wedge a pillow (or yoga bolster if you have) under each thigh so that there is no muscular activity in the thighs. Place the pillows underneath the entire thigh. Allow your legs to be supported and really rest on the the pillows. Take about 10-20 slow, deep breaths in this posture. Feel your hip joints soften and release as you breathe.
2. Seated Forward Fold
Sit on your bum with your legs extended out in front of you a little wider than hip distance apart. Place a pillow under each one of you knee joints to alleviate any tension in the hamstrings and low back. You may also place a pillow under the edge of your bum so your pelvis is tilting forwards. This may already be a lot of stretch for your body, so you can either sit right here, just breathing deeply. If you have more space, start to allow your spine to roll forward over your legs. Remember, no need to push or press into a shape your body isn’t ready for. This isn’t the same as our active vinyasa practices. Allow you chin to soften towards your chest, the spine rounds. You may even put a pillow or bolster rolled up under your belly so you can really rest in this shape. Make yourself as comfortable and supported as possible. Stay in this fold and take 10-20 full, deep breaths just focusing on the sensations you feel in your body.
3. Supported Bridge
Lay down on your back again, and this time bring your knees up to the ceiling so your feet are resting on the ground. Legs are again about hips distance apart. Grab your pillow or bolster. Lift your hips just high enough that you can slide that pillow directly under your sacrum. If you’re not quite sure where your sacrum is, no worries! It’s that triangle shaped bone at the low back, right above the bum. Adjust yourself so you are resting that triangle shaped bone, as well as the top of your bum on the pillow. Very gently, draw your low belly into your spine to lengthen the low back. You can stay right here for your breathes, or you may extend your legs out long in front of you with your heels resting on the ground. If that causes any tension in the low back, bring your feet back underneath you. You can also try extending your arms back behind you, resting on the floor. Play with these variations to find what is the most satisfying to your body. Remember, every body is shaped differently! One size does not fit all…get in touch with what works the best for yours. Once you’ve found your comfortable place, settle in. Take those 10-20 deep breaths and enjoy.
About the Author:
On Jess is an international yoga, dance and fitness teacher, currently based on the beautiful island of Bali.
Shortly after finishing her university studies at The Boston Conservatory, she moved to NYC to pursue dance professionally. She worked as a certified personal trainer with Tracy Anderson Method.
Her yogic path began as a young adult, seeking to deepen her knowledge of spirituality, and connection. Studying a range of different disciplines including Vinyasa Flow, Hatha, yin, and restorative yoga.
In 2013 her love of travel brought her to Bali, Indonesia to complete her yoga certification with Yogaworks. She has worked with many retreats and yoga studios throughout Indonesia, Morocco, the Philippines, Australia, New Zealand, Cambodia and America. Sharing her love of movement, meditation, and dance all over the world. She is a firm believer that movement has the power to heal, restore and reconnect us to ourselves.
You can check out her account on Instagram and her website here.
Featured Image Credit Ilyuza Mingazova on Unsplash
