Merchant City Yoga

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The Magic of Restorative Yoga

There's nothing magical about restorative yoga, but then again, there kind of is! 

When we create the conditions for rest something truly magical does happen. 

Our state changes, often much quicker than we might have expected. We can access parts of ourselves that are familiar and known to us but somehow were small, forgotten or lost before we began.

“Restorative yoga is a way of coming home to ourselves.” - Judith Lasater

Does 5 minutes really count as Savasana?

Participating in yoga class more often than not leads to Savasana (corpse or relaxation pose). It's likely the last pose we do, it's what we work towards. 

In these circumstances, what we might call Savasana can sometimes be condensed and feel squeezed in. A brief add-on that we're meant to do at the end of practice. 

I'm paraphrasing, but during my training with Judith Lasater (author and teacher of Relax and Renew ©) she said…

“Opinion alert! 5 minutes of lying down at the end of class just isn’t long enough to experience Savasana.”

5 minutes of rest or relaxation time at the end of practice is very necessary and often the perfect way to close an hour-long class. Nothing wrong with that. Nothing wrong with no rest or relaxation time at the end of class either.

Savasana is something quite different though. It’s a much deeper state which takes time to prepare for and practice. 

The Gift of Savasana

Judith Lasater suggests 20 minutes of Savasana practice per day. And 20 minutes is a minimum! 

Maybe you’re thinking, ‘gosh, what a waste of time’ or ‘I don’t have time for that!’ But that’s the kind of dedicated time we need to begin experiencing Savasana. 

It might not happen the first time you practise, or the second, or the third… 

One day though, you may realise something was different about that practice. Something changed in you. You feel lighter, brighter, calmer, less stressed, grateful… Whatever it is, Savasana helped you find it.

It can be helpful to think of Savasana as a practice all of its own. A practice that can be done separately from your regular asana (posture), pranayama or meditation practice. At any time of the day.

Savasana is something quite special and unique. An opportunity to explore deeper states of being, an opportunity to discover and embody the best version of ourselves.

“Savasana is a 20 minute gift you gift to yourself, and the world, at the same time.” - JL

Basic Relaxation Pose setup PLUS 20-minute Savasana practice audio

To experience all the magic of Savasana, supporting the body with props is essential. If the body is at ease, the mind can be at ease. No detail is too small or trivial when setting up. 

The setup described below is only a starting point. It’s important to note that it won’t be suitable for everyone. You may need more props, a variation of this setup or a different setup altogether. 

This version of basic relaxation pose is not suitable for pregnancy.

For this practice you’ll need:

  • 1 yoga mat (or practise on a carpet)

  • 1 round bolster (foam roller or rolled blankets)

  • 1 throw pillow

  • 1 firm blanket

  • 1 blanket for warmth

  • 1 eye pillow or soft cloth

Optional extras:

  • 2 blankets for hand/wrist support

  • 2 weighted eye pillows to place in palms

Gather your props together and find a quiet, warm space to practise.

First take a firm blanket and create a long roll to support your ankles.

Next place the round bolster a little further up your mat so it’ll sit under your knees.

If you have extra blankets, place one at either side of your mat to support your hands and wrists. You can also place weighted eye pillows here to sit in the palms of your hands once you’re set up.

Create a comfortable head support using a throw pillow. 

There is a lot to supporting the head and neck in restorative yoga poses, more than we can get into here. If you’re interested in learning more, come along to one of our Restorative Yoga Pop Ups here at MCY. Or get your hands on one of Judith Lasater’s amazing books.

Now to the best part. 

Once you’re comfortable, cover the whole body with your last blanket for warmth. And cover your eyes with a soft cloth or eye pillow to create a dark environment.

You can use the audio download below to help you settle in and time your practice. Or set a timer on your phone for 20 minutes or more.

CLICK HERE TO DOWNLOAD 20-MINUTE SAVASANA AUDIO


Additional resources you might find useful

Books:

Relax and Renew: Restful yoga for stressful times by Judith Hanson Lasater

Restore and Rebalance: Yoga for Deep Relaxation by Judith Hanson Lasater

Articles:

The Practice of Rest


Guest post by Steph Northcote

PS If you’ve found this post of interest please share as other people you know may find it interesting too…

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