What if we did not have to hammer our bodies to improve our
health? What if slow, gentle movements could build healthy tissue, increase
resilience and immunity and reduce stress?
Gentle yoga, also called restorative yoga or somatic yoga,
goes against what many of us have been taught over the years. We have learned
we need to do rigorous activity, boost our heart rate and our breathing, lift
weights until we feel the burn.
So when we hear that slow, easy movements can be good for
us, it is natural to be sceptical. However, evidence is growing that somatic or
restorative yoga has far more benefits than first thought.
The proven benefits of yoga
There are dozens of rigorous scientific studies which prove
the health benefits of yoga overall.
Studies have shown that different types of yoga can:
- reduce stress and relieve
anxiety: A 2018 study found that yoga may be effective as an alternative
treatment for anxiety disorders. - help manage depression: A 2017
meta-analysis of 23 interventions concluded that yoga can be considered an
effective alternative treatment for major depressive disorder. - reduce inflammation: A review of
15 research studies found yoga of various styles reduced the biochemical
markers of inflammation across several chronic conditions. - boost immunity: Studies have
found a distinct link between consistently practising yoga and a better immune
system. - improve sleep: Including how
quickly you fall asleep and how deeply you stay asleep. - stimulate brain function: A
review of 34 research studies found yoga activates areas of the brain
responsible for motivation, executive functioning, attention, and
neuroplasticity.
Yet too often, these benefits are associated with the more
performative types of yoga seen on social media: the strong head stands, the
lifts, the stunning feats of strength or flexibility.
Restorative yoga offers many benefits, without the struggle.
You are even encouraged to use the blankets and bolsters to make sure you are
completely comfortable.
What is restorative yoga?
Restorative yoga involves holding a position, or a mild
stretch, for a long time, often five minutes or more, while breathing deeply.
It is shown to activate your body’s relaxation response,
which slows your breathing, reduces blood pressure and can produce a feeling of
calm and increased well-being.
This kind of movement also activates your parasympathetic
nervous system – the side of your nervous system that helps you relax and heal
after periods of stress or danger.
It is designed to encourage complete physical, mental and
emotional relaxation.
Try this restorative Child’s Pose
This classic Child’s Pose gently stretches your spine while
soothing your mind. These instructions are by Brett Larkin and you can find
more here:
brettlarkin.com/restorative-yoga-poses
This pose can be done on a mat or towel on the floor, or
even on your bed before you go to sleep.
Step 1: Begin on your hands and knees. Open your knees
hip-distance or wider.
Step 2: Bring your buttocks towards your heels and reach
your arms forward, bringing your head to the floor.
Step 3: Your hands can either rest down by your feet or
stack them like a pillow under your forehead.
Step 4: Rest here for up to 5 minutes.
Variations: Place a bolster lengthways in between your
thighs and drape your torso and head into the bolster. Turn your head to one
side to relax your neck.
