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RESTORATIVE YOGA:
THE ANTIDOTE TO STRESS

By Judith Lasater, Ph.D., P.T.

Taking time out each day to relax and renew is essential to living well. This book presents nurturing physical postures based on yoga. When practiced regularly, they will help you to heal the effects of chronic stress in as little as five minutes a day.

Anthropologists tell us the body that experiences stress has not changed much over the millions of years of being human. Our ancestors had the same anatomical and physiological characteristics as we, who drive freeways and communicate via the information super highway. We have an ancient body subjected to a modern problem: living with chronic stress.

At one time, stress was a term used chiefly by physiologists who measured its effects in their laboratories. Today, the term is used in common parlance. "I'm stressed out" is a familiar idiom describing how a life lived on overload affects health, sexual function and reproduction relationships, job performance, athletic performance, and, most important, one's sense of self. The effects of stress have reached epidemic proportions in our lives, and stress-related diseases have become a medical specialty.

Sometimes the effects of stress present themselves during milestone life events: marriage, birth of a child, getting a new job, or death of a loved one. Other times it's the little things that get us as we try to juggle the myriad responsibilities of job and family. Regardless of the trigger, stress is often accompanied by one or more negative effectsimpatience, frustration, irritation, anger, muscle tension, headache, indigestion, or poor elimination. One thing is certain: The more stress we experience, the more its effects compound within us. When stress becomes chronic, a residue builds up in the body that can lead to disease.

Stress Can Make You Sick
Stress begins with a physiological response to what your body-mind perceives as life threatening. For our ancestors, this may have been defending against the aggression of a hungry animal. For modern-day humans, this may be living with the fear of losing a job in a sagging economy, or the health crisis of a family member.

Whatever the stressor, the mind alerts the body that danger is present. In response, the adrenal glands, located above the kidneys, secrete catecholamine hormones. These adrenaline and noradrenalin hormones act upon the autonomic nervous system, as the body prepares for fight or flight. Heart rate, blood pressure, mental alertness, and muscle tension are increased. The adrenal hormones cause metabolic changes that make energy stores available to each cell and the body begins to sweat. The body also shuts down systems that are not a priority in the immediacy of the moment, including digestion, elimination, growth, repair, and reproduction.

These adaptive responses have been positive for the survival of the human race over thousands of years. For our ancestors, a stressful situation usually resolved itself quickly. They fought or they ran, and, if they survived, everything returned to normal. The hormones were used beneficially, the adrenal glands stopped producing stress hormones, and systems that were temporarily shut down resumed operation.

To his detriment, modern man is often unable to resolve his stress so directly, and lives chronically stressed as a result. Still responding to the fight or flight response, the adrenals continue to pump stress hormones. The body does not benefit from nutrition because the digestion and elimination systems are slowed down. Even sleep is disturbed by this agitated state.

In a chronically stressed state, quality of life, and perhaps life itself, is at risk. The body's capacity to heal itself is compromised, either inhibiting recovery from an existing illness or injury, or creating a new one, including high blood pressure, ulcers, back pain, immune dysfunction, reproductive problems, and depression. These conditions add stress of their own and the cycle continues.

The Relaxation Solution
The antidote to stress is relaxation. To relax is to rest deeply. This rest is different from sleep. Deep states of sleep include periods of dreaming which increase muscular tension, as well as other physiological signs of tension. Relaxation is a state in which there is no movement, no effort, and the brain is quiet.

Common to all stress reduction techniques is putting the body in a comfortable position, with gentle attention directed toward the breath. Do these techniques really work? Scientists have researched the effects of relaxation and report measurable benefits, including reduction in muscle tension and improved circulation.

Among the first to study relaxation was Edmund Jacobson, M.D. In 1934, he wrote You Must Relax he wrote about the benefits of his progressive relaxation techniques. He reported success in using his approach to treat high blood pressure, indigestion, colitis, insomnia, and what he called "nervousness."¹ One of the foremost writers and researchers in the field of stress reduction today is Herbert Benson, M.D., who coined the phrase "Relaxation Response" to describe the physiological and mental responses that occur when one consciously relaxes. In The Wellness Book, he defines the relaxation response as "a physiological state characterized by a slower heart rate, metabolism, rate of breathing, lower blood pressure, and slower brain wave patterns. ² David Spiegel, M.D., author of Living Beyond Limits, reports, "In medicine, we are learning that physical problems, such as high blood pressure and heart disease, can be influenced by psychological interventions, such as relaxation training. Indeed, the Food and Drug Administration issued a report recommending these non-drug approaches as the treatment of choice for milder forms of hypertension. Mind and body are connected and must work together, and this should be a powerful asset in treating medical illness."³ Indeed, body and mind are connected. Relatively new in medicine is the specialty called psycho-neurolmunology, another way of saying that body and mindor psyche, nervous system, and immune systemare connected. This specialist understands that the health of the psyche is reflected in, and partly created by, the health of the body, and vice versa.⁴ Among those whose scientific study supports the body-mind connection is Dean Ornish, M.D., author of Dr Dean Ornish's Program for Reversing Heart Disease. He studied those with atherosclerotic heart disease and concluded that daily periods of re-laxation are essential in preventing further deterioration. Ornish also created a unique lifestyle program which includes diet, yoga, and meditation.⁵

The Poses:
Elevated Legs-Up-the-Wall Pose:
Elevated Legs-Up-the-Wall Pose is another gentle inversion. The pelvis and torso are supported in a gentle backbend, while the wall supports the legs. With the help of gravity, the shape of the pose creates a waterfall as the fluid in the legs cascades down, pools in the lagoon created by the shape of the belly, and then spills over into the chest.

I find Elevated Legs-Up-the-Wall Pose one of the most useful in the Relax and Renew Series. It simultaneously revives the legs and relieves the back. I began to practice it when my children were young. We would line up in the hallway, all with legs up the wall, and I would read them a story aloud. Even the children found the pose relaxing.

Setting Up. Place the long side of the bolster parallel to the wall, leaving about six to ten inches between the wall and the bolster. Place a single-fold blanket on the floor at a ninety-degree angle to the middle of the long side of the bolster.

Sit on one end of the bolster with the length of the bolster behind you and one shoulder near the wall. Roll back and simultaneously swing your legs up the wall. This may take some practice to get right. Most people usually are too close or too far from the wall the first time; do not be discouraged. Practice this part a few times until you feel you can do it smoothly and easily. If you still have trouble getting up, try the movement without the bolster so you learn the proper relationship to the wall. A common limitation in getting the legs up the wall is tightness in the backs of the legs. If you have this tightness, simply move the props further from the wall and try again.

Once in position, your legs are almost vertical and your torso is in a half-dome shape. Remember, this is a relaxing pose not a stretching one. You will not be able to relax if the backs of your legs are too stretched. In this case, you may need to readjust the props so they are further from the wall.

Make sure your lower back is supported. Most people feel best when the ribs closest to the waist are supported by the bolster. If you are uncomfortable on the bolster, experiment with using blankets. If you need a narrow support, try a double-fold blanket on top of a single-fold blanket; if you need a wider support, two or three single-fold blankets may be your answer.

The height of the props is also very individual. You will not enjoy the pose if the props are too high or too low. If you have a long, flexible torso, you may need a standard-fold blanket or singlefold blanket on top of your bolster for extra height.

To preserve the natural curve of your neck, be careful not to jam your chin into your chest. To counteract this tendency, use a rolled towel to support the vertebra (C7) located at the base of your neck, near the shoulders. Use a standard bath towel, the thinner the better. Fold the towel in half lengthwise and then fold one end over about six to eight inches. Starting at the fold, roll the towel and place it at the base of your neck and parallel to your shoulders. Do not support the middle of the neck where the curve is the greatest. Experiment with the size of the roll so you are comfortable. You can always reduce the size of the roll and let the unrolled part spread under your head.

Let your arms rest on the floor, either at your sides or overhead. (If your arms are overhead, you can support them on another bolster or blanket.) Place the eyebag over your eyes.

Being There. Let yourself be supported by the bolster and the floor. Forget the outside world for a few minutes; allow yourself the important task of doing nothing. Take slow and steady breaths. Because your chest is supported in an open position, as in Supported Bridge Pose, you may experience a sense of release. Enjoy the sensation of fatigue draining from your legs, your back and shoulders opening, and your mind quieting.

Coming Back. Practice Elevated Legs-Up-the-Wall Pose for up to fifteen minutes. To come out, remove the eyebag and bend your knees. Press your feet on the wall and lift your pelvis slightly. Push the bolster toward the wall with your hands and slide your body away from the wall by pressing with your feet. Lie on the floor for a few moments with your lower legs supported by the bolster. Roll to the side and get up slowly.

Benefits. Elevated Legs-Up-the-Wall Pose reduces the systemic effects of stress. It quiets the mind, and refreshes the heart and lungs. It is especially beneficial for those who retain water and whose legs swell easily, and for those who have varicose veins or stand for long periods of time.

Reclining Twist With a Bolster At first glance, a twisting pose looks like we are tying ourselves up in knots. "Doesn't life do that to us enough?" you say. In fact, Reclining Twist with a Bolster is really a chance to untie the physical, emotional, and mental knots that we have been twisted into by living in this fast-paced world.

In this pose, you sit on the floor with a bolster at your side; as you twist toward the bolster, you lean on it until it supports your weight. Reclining Twist with a Bolster stretches the muscles of the entire back and makes a pleasant transition from the backbending of the previous poses to the forward bending of the poses that follow.

Setting Up. Sit on the floor with your right hip close to the end of the bolster. Bend your knees and slide your feet to the left so the outside of your right leg rests on the floor. Your left leg can rest on your right leg, or you can open the space between them, whichever is more comfortable. Turn to your right and put your hands on the floor, one on either side of the bolster. Gently press your hands into the floor to lengthen the front of your body. Then bend your elbows and lower yourself onto the bolster. Place your arms on the floor in a comfortable position. In this position, your upper back turns toward the right and your knees point in the opposite direction, giving a light twist to the vertebral column. To increase the twist, turn your head to the right, away from your knees. If this feels like too much, either rest your forehead on the bolster or turn your head toward your knees. You may want to place a single-fold blanket under your head for support.

Being There. Rest on the bolster. Relax the space between your shoulder blades. Use each exhalation as a reminder to release into the twist and onto the bolster. Let yourself feel longer and longer over the bolster, and increase the twist based upon this feeling of elongation. Breathe quietly.

Coming Back. Practice Reclining Twist with a Bolster for an equal amount of time on each side: one and one-half minutes, depending on your comfort and your level of experience. Come out of the pose carefully to avoid any strain on your back. First turn your head toward your knees and rest for one or two breaths. Place your palms on the floor under your shoulders. Press down with your hands as you slowly sit up. Move your props to the other side and repeat the pose.

Benefits. Reclining Twist with a Bolster relieves stress in the back muscles and those along the sides of the body. It also helps to stretch the intercostals (the muscles between the ribs). As all the muscles relax, breathing is enhanced.

Basic Relaxation Pose As explained in Chapter 4, this pose is the heart of restorative practice. Relaxing completely, even if it is only for five minutes, is one of the most important skills you can acquire. When you have learned to relax whenever and wherever you need to, you can use this skill in a variety of situations to reduce stress and its accompanying fatigue.

Benefits. All the physiological measures of stress are reduced by a period of deep relaxation. Fatigue is diminished and life is just easier to handle when you are more relaxed.

Restorative Yoga
The word yoga comes from Sanskrit, the scriptural language of ancient India, and means "to yoke" or "to unite." Dating back to the Indus Valley civilization of 2000 to 4000 B.C.E., yoga practices are designed to help the individual feel whole. Ancient yoga texts present teachings that include the physical, mental, and spiritual dimensions of the practitioner. The physical aspects of yogaposes (asana) and breathing techniques (pranayama)are the most popular in the West.

Traditionally, a yoga class or personal practice session begins with active poses followed by a brief restorative pose. In this book, I'll place the entire focus of practice on the restorative poses. The development of these poses is credited to B.K.S. Lyengar, of Pune, India. Author of the contemporary classic Light on Yoga and numerous other books, Lyengar has been teaching yoga for more than sixty years.⁶ Widely recognized as a worldwide authority, he is one of the most creative teachers of yoga today.

Lyengar's early teaching experience showed him how pain or injury can result from a student straining in a yoga pose. He experimented with "props," modifying poses until the student could practice without strain. Iyengar also explored how these modified poses could help people recover from illness or injury. It is because of his creativity that the restorative poses in this book-most of which have been developed or directly inspired by him-are such powerful tools to reduce stress and restore health.

I often refer to restorative yoga poses as "active relaxation." By supporting the body with props, we alternately stimulate and relax the body to move toward balance. Some poses have an overall benefit. Others target an individual part, such as the lungs or heart. All create specific physiological responses which are beneficial to health and can reduce the effects of stress-related disease.

In general, restorative poses are for those times when you feel weak, fatigued, or stressed from your daily activities. They are especially beneficial for the times before, during, and after major life events: death of a loved one, change of job or residence, marriage, divorce, major holidays, and vacations. In addition, you can practice the poses when ill or recovering from illness or injury.

How Restorative Yoga Works
Restorative poses help relieve the effects of chronic stress in several ways. First, the use of props as described in this book provides a completely supportive environment for total relaxation.

Second, each restorative sequence is designed to move the spine in all directions. These movements illustrate the age-old wisdom of yoga that teaches well-being is enhanced by a healthy spine. Some of the restorative poses are backbends, while others are forward bends. Additional poses gently twist the column both left and right.

Third, a well-sequenced restorative practice also includes an inverted pose, which reverses the effects of gravity. This can be as simple as putting the legs on a bolster or pillow, but the effects are quite dramatic. Because we stand or sit most of the day, blood and lymph fluid accumulate in the lower extremities. By changing the relationship of the legs to gravity, fluids are returned to the upper body and heart function is enhanced.

Psychobiologist and yoga teacher Roger Cole, Ph.D., consultant to the University of California San Diego in sleep research and biological rhythms, has done preliminary research on the effects of inverted poses. He found that they dramatically alter hormone levels, thus reducing brain arousal, blood pressure, and fluid retention. He attributes these benefits to a slowing of the heart rate and dilation of the blood vessels in the upper body that comes from reversing the effects of gravity.⁷ Fourth, restorative yoga alternately stimulates and soothes the organs. For example, by closing the abdomen with a forward bend and then opening it with a backbend, the abdominal organs are squeezed, forcing the blood out, and then opened, so that fresh blood returns to soak the organs. With this movement of blood comes the enhanced exchange of oxygen and waste products across the cell membrane.

Finally, yoga teaches that the body is permeated with energy. Prana, the masculine energy, resides above the diaphragm, moves upward, and controls respiration and heart rate. Apana, the feminine energy, resides below the diaphragm, moves downward, and controls the function of the abdominal organs. Restorative yoga balances these two aspects of energy so that the practitioner is neither overstimulated nor depleted.

Reaching Out: Finding a Yoga Teacher
While restorative poses are simple and straightforward, you may decide to seek the guidance of a teacher or the camaraderie of a yoga class. Choose a teacher with care (see Resources). A good teacher is knowledgeable, supportive, and respectful. There are different approaches to yoga and, unlike other professions, there is no legal accreditation of yoga teachers. Here are important things to consider:

Ask questions. Not all yoga teachers are trained in restorative yoga. Call ahead to inquire about training and approach to teaching.
Observe a class before you take one. Most teachers welcome observers. Use this time to assess the teacher's ability, relationship with students, and approach to relaxation.
You are the best authority about your body. A good teacher is authoritative not authoritarian. Avoid those who insist you try things you feel you are not ready for, or who want you to stay in a pose even when it is uncomfortable for you.
Follow your heart. There is more to yoga than poses. Study with a teacher you trust and who speaks to your heart.

Carry On
Learning to relax is at the heart of living well. But opening your life to include a regular restorative practice is a challenge. There is finding time in an already busy schedule. Sometimes your practice will not go as you would have liked. You'll wonder what good it's doing; your mind will protest that you're wasting your time when there is so much else to be done. It is at these moments when it is most important to continue. Consider your practice an experiment which you carry out with the finest instruments at your command: your body, your breath, and your mind.

References

1. Edmund Jacobson, M.D. You Must Relax (New York: McGrwaw-Hill, 1934).

2. Herbert Benson, M.D., Eileen M. Stuart, and the Staff of the Mind/Body Institute of New England Deaconess Hospital and Harvard Medical School. The Wellness Book (New York: Carol Publishing group, 1992), 36.

3. David Spiegel, M.D., Living Beyond Limits (New York: Times Books, 1993), 92-93.

4. For an enlightening discussion of bodymind medicine, see Deepak Chopra, M.D., Quantum Healing (New York: Bantam books, 1989).

5. Dean Ornish, M.D., Dr. Dean Ornish's Program for Reversing Heart Disease (New York: Random House, 1990).

6. B.K.S. Iyengar, Light on Yoga (New York: Shocken Books, 1979).

7. Roger Cole, Ph.D., telephone conversation with author, 8. August 1994. Photos copyright© Fred Stimson. From Relax and Renew: Restful Yoga for stressful Times,by Judith Lasater, Ph.D., P.T. Copyright© 1995 by Judith Lasater, Ph.D., P.T. Reprinted with permission from Rodmell Press, Berkeley, Calif.; 800/. Caution: these photos are part of a larger yoga program. Consult your health care practitioner before beginning this or any other exercise program.