What is Restorative Yoga? A brief video introduction

What is it? How is it different from other types of yoga? Who can practice? Why should I practice Restorative yoga?  These and several other questions are answered in this brief, introductory video.

https://youtu.be/_l1SVpxxpps

" Taking time out each day to relax and renew is essential to living well." - Judith Lasater

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