Centered Restoration

March is winding down, but Spring is just winding up. The earth is warming, flowers are blooming, and the trees are budding new leaves. It's a time of year when we're reminded of renewal and rejuvenation. It's a perfect time to start (or get reacquainted with) a restorative yoga routine.

Restorative yoga is a gentle practice focused on relaxation, stillness, and regulating the nervous system. It restores the body, soothes the mind, and allows rest and revitalization. This approach counteracts the chronic stress and overstimulation common in daily life.

Restorative yoga encourages a sense of relief and compassion for oneself by allowing for deep relaxation. This can help switch off stress hormones like adrenaline and cortisol and facilitate healing and balance in the body.

Stress affects our everyday lives through numerous circumstances and triggers, even without a specific threat. Workplace concerns and social or familial pressure can lead to emotional stress and strain. Issues such as managing bills or saving for the future can cause anxiety. Personal health issues or concerns about loved ones can evoke tension.

Noise, overcrowding, or commuting add to these stress levels. For example, unexpected sounds like a ringing phone can trigger an immediate stress response, releasing cortisol into the bloodstream. The sheer volume of everyday tasks—from household chores to time management—can contribute to a feeling of being overwhelmed, leading to stress accumulation.

When stressed, the body releases cortisol as part of the "fight or flight" response. While this response is crucial in acute, real threats, chronic stress causes frequent and prolonged cortisol release, leading to an array of health issues. Over time, this constant stress can result in a state known as adrenal exhaustion. This occurs when cortisol levels remain elevated for extended periods due to repeated stress responses, whether real or perceived.

Prolonged exposure to high cortisol levels can lead to physical symptoms such as weight gain, fatigue, high blood pressure, and decreased immune function. People may experience symptoms like anxiety, insomnia, and digestive issues as well. Chronic stress is associated with a range of long-term health risks, including heart disease, diabetes, and emotional disorders, as the body remains in a heightened state of alertness for longer than necessary.

Continuous stress can activate the sympathetic nervous system, leading to a persistent state of tension and agitation. This can make it difficult for individuals to relax and may disrupt normal bodily functions.

To combat these effects, restorative yoga can act as a "strong reset," helping to reeducate the nervous system and reduce the likelihood of cortisol overload by promoting relaxation and mindfulness. This practice can help individuals manage stress more effectively and restore balance.

Restorative yoga targets the parasympathetic nervous system, which is responsible for rest and digestion. This helps practitioners engage in self-care and feel more grounded. Typically, the sequences in restorative yoga involve fewer poses but allow longer hold times, making the practice feel richer and more restorative.

Here is a short restorative yoga routine to try at home:

1. Setting the Space

Find a quiet and comfortable spot where you won’t be disturbed.
Use props like blankets, pillows, or bolsters for support.

2. Supported Child's Pose

Kneel on the floor, sit back on your heels, and stretch your arms forward or relax them at your sides.
Hold this pose for 5-10 minutes, focusing on deep, slow breathing.

3. Reclining Bound Angle Pose

Lie on your back and bring the soles of your feet together, allowing your knees to fall outward.
You can place cushions under your knees for added support.
Stay here for 5-10 minutes, breathing deeply and relaxing.

4. Legs Up the Wall Pose

Sit close to a wall and lie back, extending your legs up the wall. This pose helps reduce fatigue and anxiety.
Hold for 5-10 minutes while focusing on your breath—try to match your inhale and exhale for a calming effect.

5. Supported Spinal Twist

Lie on your back, bend your knees, and drop them to one side while keeping your arms extended out.
Use a blanket or cushion to support your knees. Stay for 5 minutes and then switch sides.

6. Savasana (Corpse Pose)

Lie flat on your back with arms at your sides, palms facing up.
Focus on your breath, allowing your body to fully relax for 5-10 minutes.

Breathing Technique

Throughout the routine, encourage your clients to practice deep, slow breathing. They can inhale for a count of 4 and exhale for a count of 4, allowing each breath to soothe their mind and body. This focus on smooth, equal breathing can enhance their relaxation experience.