In restorative yoga, most poses are done while seated or lying down, with blankets and other props that fully support the body. Allowing the body to be completely still helps calm the nervous system, says Marieke Van Puymbroeck, PhD, distinguished professor in health innovation research and recreational therapy at Clemson University in South Carolina. Dr. Van Puymbroeck is also a certified recreational therapist and co-author of Yoga Therapy for Stroke: A Handbook for Yoga Therapists and Healthcare Professionals (Singing Dragon, 2018).
"Being still activates the parasympathetic nervous system—the part of the nervous system that slows the heart rate, dilates blood vessels, and relaxes muscles in the gastrointestinal tract, allowing the body to relax and repair," she says. Research on yoga isn't extensive, but a recent study backs her up.
A 2016 review and comparison of yoga and physical exercise published in the International Review of Psychology found that yoga, which entails breath awareness as well as maintaining postures mindfully, appears to be equal to or better than exercise for decreasing the body's chemical reaction to stress, enhancing the immune system, reducing heart rate and blood pressure, decreasing pain and fatigue, and improving overall quality of life. The studies used aerobic exercise such as walking, running, and dancing and nonaerobic exercise and stretching for comparison.
Potential Health Benefits
"Yoga is relatively affordable, generally safe, and may have the potential to improve fatigue and overall quality of life for people with multiple sclerosis (MS) and other neurologic disorders," says Allen C. Bowling, MD, PhD, medical director of the multiple sclerosis program at the Colorado Neurological Institute and clinical professor of neurology at the University of Colorado in Denver. He recommends yoga to his patients with MS as part of a health care plan that includes aerobic exercise as well, though he's careful to remind his patients that more research is needed to verify the specific benefits of any pose.
Getting Started
Sudha Carolyn Lundeen, RN, a certified holistic health nurse and faculty member at the Kripalu School of Yoga in Stockbridge, MA (sudhalundeen.com), suggests the following restorative poses.
Pose: Soft Fish
How to: Lie on your back and place a folded blanket about a foot wide and three inches high under your upper back with the bottom of your shoulders just off the top edge. Bend your knees and let them rest against each other with your feet about two feet apart and slightly pigeon-toed.
Place a loosely rolled-up hand towel under your neck, allowing your head to be slightly tipped back.
Turn the palms of your hands up, with the arms at about a 45-degree angle from the body.
How it helps: Opens chest muscles, relaxes the upper back, and expands breathing.
Pose: Supported Frog
How to: Kneel in front of a thick stack of folded blankets. With your knees a little wide, walk your hands forward until your belly rests on the blankets. Once your body is supported by the blankets from the pelvis to the head, let your knees spread out.
How it helps: Quiets the mind, fosters a sense of safety and ease.
Pose: Legs on a Chair
How to: Place a folded blanket on the seat of a chair. Lie on your back on the ground with your buttocks facing the chair and rest your calves on the chair. Aim to create a 90-degree angle at your hips and knees.
How it helps: Promotes venous drainage, improves circulation and digestion, relaxes the lower back, calms the mind, and soothes swollen or cramped feet and legs.
Pose: Corpse
How to: Make a roll with a blanket and place it under your knees. Then lie down and cover yourself with another blanket to stay warm. To promote complete relaxation, cover your eyes with an eye mask. Rest your arms out to the side with your palms facing up.
How it helps: Relaxes the whole body, calms the mind.
Web Extra
For more on developing a mindful yoga practice, visit BrainLifeMag.org/MindfulYoga.