Music & Restorative Yoga

Yehudi Menuhin (1916-1999), a prominent violinist and conductor, was suffering from tension, fatigue, and stress. His music suffered. In 1952 he traveled to India where he met B.K.S. Iyengar who taught him how to relax in Savasana (Corpse) Pose. Afterwards, Menuhin felt deep “refreshment” and “better control of his violin.” He continued with his yoga practice and praised yoga for the potential to give a new perspective “on our own body, our first instrument.” Relaxing in Savasana, in silence, Menuhin listened to his internal music.[1]

While silence is always an option, most people listen to external music while practicing yoga. The power of music is undeniable. Music moves us. We hear it and we instinctively feel the rhythms in our bodies. At concerts we clap our hands in rhythm to a song or tap our toes in time to the music. Rock music with a strong beat accelerates the pace during an intense, power yoga practice, while calm, soothing music slows the pace during a restorative yoga practice. Our physical movements synchronize with the external music.

But music during yoga practices also reaches beyond our physical experience. Our minds also respond to the music we hear. Researchers at Stanford University report that "listening to music seems to be able to change brain functioning to the same extent as medication." Our parasympathetic nervous system – the “rest and digest” mode – is reestablished when we listen to soothing and slow music. This type of music helps to reduce anxiety and allows our bodies to relax. Cortisol is reduced, serotonin is increased, which leaves us feeling calm, content and connected.[2]

So what type of music works best for a restorative yoga practice? Current findings indicate that music around 60 beats per minute can cause the brain to synchronize with the beat causing alpha brainwaves (frequencies from 8 - 14 hertz or cycles per second). This alpha brainwave is what is present when we are relaxed and conscious.”[3]

But you don't need to count beats to identify "restorative" music. According to Jim Borling, a board certified music therapist, “Classical music may be effective, especially movements that are marked ‘largo’ or ‘adagio.’” Other types of music that are very effective at relaxing the mind are: Native American, Celtic, Indian stringed-instruments, drums, and flutes. Sounds of rain, thunder, and nature sounds may also be relaxing particularly when mixed with other music, such as classical, light jazz, and “easy listening” music.[4]

Check out these samples! Each link opens a musical selection in YouTube.
Echoes of Time : C. Carlos Nakai from the Canyon Trilogy. Serene Native American flute music.
Classical Indian Music for Healing and Relaxing
Angels of Venice: Classical Music for Harp, Flute and Cello.
Sleep Deeply: Dan Gibson. Nature sounds and instrumental, tranquil sleep music.
Weightless: Marconi Union. The sounds are carefully arranged harmonies, rhythms, and bass lines that help slow a listener's heart rate, reduce blood pressure, and lower levels of the cortisol stress hormone.

How do you know if the music you are listening to will benefit your restorative yoga practice? Ask yourself these two questions:
1. Do I like it?
2. Does it relax me? 
If you answered yes to both questions, then that’s the music for you.

There are more possibilities! Check out this  PRINTABLE LIST OF SUGGESTED RESTORATIVE YOGA MUSIC

“A person does not only hear sound through his ears; 

he hears sound through every pore of his body.” - Hazrat Inayat Khan 

[1] Broad, W. J. (2013). The science of yoga: the risks and rewards. London: Simon & Schuster.
[2] Saarman, Emily. Feeling the beat: Symposium explores the therapeutic effects of rhythmic music
https://news.stanford.edu/news/2006/may31/brainwave-053106.html
[3] Saarman, Emily. Feeling the beat: Symposium explores the therapeutic effects of rhythmic music
https://news.stanford.edu/news/2006/may31/brainwave-053106.html
[4] Lusk, Julie. Yoga Nidra for Complete Relaxation and Stress Relief. New Harbinger Publications, 2015.

“I practice yoga. Why should I read about it?”

Why everyone, especially yogis, should read: 

• Reading is good for your brain, increasing blood flow and improving connectivity in the brain. 
• It increases your ability to focus and deepens your concentration.
• Reading introduces you to new ideas, different worldviews, other beliefs, diverse practices & challenging perspectives.
• It broadens cultural knowledge and knowledge of history. 
• Reading inspires and feeds your imagination. 
• Losing yourself in a good book is an excellent way to relax. 
• Reading reduces stress. 

And, of special note to older yogis, according to Yale researchers[1] who studied 3,635 people over 50,  people who read books live longer.  Other highlights from their research include: 

• Book reading provides a survival advantage among the elderly
• Books are more advantageous for survival than newspapers/magazines
• Books are protective regardless of gender, wealth, education, or health conditions.

Finally, reading is practicing yoga! Yoga is about the whole of  your life - thoughts, words, actions - body, breath, and mind.  Reading supports all these areas of your life and is an essential part of taking yoga beyond simply a physical practice.

“Reading takes us to places, thoughts and understandings that we could never make by ourselves. Reading allows us to savor, ponder and return again and again.” - Sarah Ramsden, Sports Yoga 

Ready to read about Restorative Yoga? Click here for a list of 10 recommended books.

[1] A Chapter a Day – Association of Book Reading with Longevity, by Avni Bavishi, Martin D. Slade, and Becca R. Levy. Soc Sci Med. 2016 Sep; 164: 44–48; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5105607/#R3

What if you have trouble relaxing into a pose?

As you release into the pose, bring your awareness to how the pose feels to you. Are you comfortable? Do you feel supported?  Adjust your position and add or take away props.  

These cues may help you to release tension and encourage relaxation:

• Release into each pose on an exhale
• Surrender to gravity, imagine you are melting into the prop/earth
• Let your back teeth separate, slacken your jaw
• Imagine your skin is getting softer, warmer
• Deepen your breath and bring your awareness to your body, making any gentle movements if you feel you need to. 

"Whilst our culture promotes a never ending amount of doing, Restorative Yoga is the radical, counter-cultural experience of simply being."
- Neal Ghoshal

Running & Restorative Yoga

Here is what ultra-runners have to say about Restorative yoga:

“When I run, I run. When I’m not running, I rest.” – Keith Straw

“I feel it’s an integral part of my ability to recover … a preventative way to jump-start the recovery process.” – Jennifer VanAllen

Whether you're an ultra-runner, or an occasional jogger, running is an endurance sport and can take a lot out of you. It takes many miles of hitting the pavement to build up endurance and strength. The good news is that Restorative yoga is beneficial whether you are in the base, build, or peak period of your training cycle.

Base period: These are the weeks when you are focused on building endurance and strengthening your muscles, tendons, and ligaments. Many runners include 1-2 Hatha (active) or Yin (stretching) yoga practices a week to build strength and flexibility. During this period it is also good to include at least 1 Restorative yoga practice a week to help your body rest and release muscle tension. At the very least, it is a good idea to practice an inversion every evening.

Build period: In this period, your runs are getting longer and you may be adding some sprints. As running mileage and training intensity increases, an active yoga practice should become gentler. Skipping poses that feel too intense is okay! During this period, you may want to trade one of your active yoga classes for an additional Restorative practice as this will help your recover. Continue with a daily Inversion and add a few Restorative poses to your daily routine.

Peak period: This includes the taper leading up to the race and the race week. This isn’t the time for an active, intense yoga practice. All yoga practice during this period should be gentle, easy, and slow. You want to “dial back” your physically active yoga practice so that you don’t overdo it, thus, affecting your race performance. This is the time to use props and settle into a long, relaxing practice of supported poses. A Restorative practice helps you to focus some of your physical and nervous energy into breathing techniques – an essential part of staying with your breath during the race.

Everyone benefits from gentle, passive Restorative practice. Allow yourself some time to rest, relax and restore!

Recommended reading:
Rountree, Sage Hamilton. The Athlete's Guide to Recovery: Rest, Relax, and Restore for Peak Performance. VeloPress, 2011.

Rountree, Sage Hamilton. The Athlete's Guide to Yoga: an Integrated Approach to Strength, Flexibility & Focus. VeloPress, 2008.

Rountree, Sage Hamilton. The Runner's Guide to Yoga. TIPS Technical Publishing, Inc., 2017.

Can Restorative yoga be tailored to my specific health needs?

NOTE: This blog does NOT replace a medical professional!

Always check with your health care provider before beginning any yoga practice especially if you recently had surgery, illness, injury, are pregnant or are postpartum.

Depending upon your particular situation, your health care provider may suggest you work one-on-one with a yoga teacher or yoga therapist. In this case a yoga sequence will be developed specifically for you and your circumstance. The same sequence will be repeated with changes made as needed.

Once you receive clearance from your health care provider, a Restorative yoga class or home practice may be very beneficial.

1. All Restorative yoga classes promote relaxation and tension release. Most of the things we do in our daily life can lead to imbalances in our bodies and minds. Taking time to release tension and let go of everyday stress is essential to promoting health and wellness. Restorative yoga helps to balance the nervous system, counteracting the effects of stress.

By stimulating the parasympathetic nervous system, restorative yoga offers *potential health benefits. Below is a list of just some of the benefits:

• Promotes healing after surgery/injury
• Lowers cortisol (stress hormone) levels
• Relieves tension and stress
• Calms the nervous system
• Relaxes sore muscles
• Helps reduce obesity
• Relieves sciatica
• Strengthens the immune system

2. Restorative yoga sequences vary from class-to-class depending upon the teacher. There are a variety of Restorative yoga class sequences tailored for many common health issues including:

• · Fatigue
• · Stress
• · General respiratory illness
• · Digestive disorders
• · High blood pressure
• · Sore muscles
• · Osteoporosis and Osteopenia
• · Jet Lag
• · Back pain
• · Tight hips
• · Upper body tension
• · A variety of other health issues

Also, the book, Restorative Yoga for Life by Gail Boorstein Grossman, provides excellent information and sample sequences.

What happens in a Restorative yoga class?

A Restorative yoga class typically involves 4-6 poses and lasts from 60 – 90 minutes. The lights may be dimmed and soft music may be played. Don’t expect a fast-paced sweaty environment. A Restorative practice is slow paced and includes passive poses with supportive props. Don't expect to build a sweat! 

Although a Restorative practice is passive and slow moving, the class can present quite a challenge. Many yoga students may find it difficult to find stillness in their body and mind. While in class, students should be prepared for the challenge of clearing the mind and focusing on breath rather than movement. The “hardest” part of a Restorative practice is simply relaxing and releasing tension!

You will either need to provide your own props (bolster, blocks, blankets, strap, and eye pillow) or borrow them from the studio. (For more information, see “Should I purchase props or borrow them?”)

Usually, restorative poses are held for 1 to 10 minutes. The teacher will let you know when you are halfway through each pose, but feel free to make adjustments or come out of an uncomfortable pose at any time.
Because poses are held for longer periods, you will make use of yoga props. Yoga props make it easier and less stressful on the body to hold postures for longer periods of time, therefore allowing the body and mind to restore, relax and renew. Remember, Restorative yoga is the practice of being comfortable in passive poses using props to stabilize the body and initiate a relaxation response.

Most Restorative yoga poses are based on the practices of B.K.S. Iyengar and involve gentle forward folds, twists, back bends, and inversions while using props to support full relaxation of mind and body. Basically a typical Restorative yoga class includes the following:

· Warm Ups

· Centering

· Setting an Intention

· Pranayama/Breathing Techniques

· Restorative Poses

· Savasana or Relaxation Practice

· (See "Overview: Six Basic Components" for more information)

Restorative yoga class sequences vary from week to week depending upon the instructor. But all Restorative yoga classes promote relaxation and tension release.

Layers of tension melt away as you learn to be present to what is happening 

in your body … breath … and mind.