Benefits of "Restorative Yoga" Excerpts from "Relax and Renew" By Judith Lasater, Ph.D., P.T.

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.

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 yoga--poses (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. Iyengar, of Pune, India. Author of the contemporary classic Light on Yoga and numerous other books, Iyengar has been teaching yoga for more than sixty years. Widely recognized as a worldwide authority, he is one of the most creative teachers of yoga today.

Iyengar'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.
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.

Santosa or contentment with what is

Santosa (the 2nd Niyama): Modesty ~ Contentment with what we have ~ Acceptance that there is a purpose for everything

Santosa is having a sense of modesty and the feeling of being content with what we have. To be at peace within comes from fostering contentment with one's life, even while experiencing its challenges. When we accept that life is a process for growth, all of the circumstances and experiences we create for ourselves become valid teachers and vehicles for expressing our highest nature. Accepting that there is a purpose for everything - yoga calls it karma – we can cultivate contentment and compassion, for ourselves and for others. Santosa means being happy with what we have rather than being unhappy about what we don't have.

Acceptance and contentment with "what is". Knowing that there is a purpose to every experience/challenge we are confronted with in life. If you approach life in this matter, you are sure to be content with everything that life throws at you, no matter how painful or challenging it is. I know, talking about it is a lot easier than doing it, but "change starts with acceptance of "what is". If you come from that space, then you can't help it but be content!

8 limbs of life/yoga

Yama, Following the universal "code of conduct"; non-violence, truth, non-stealing, self-restraint, non-hoarding
Niyama, Following individual "code of conduct"; purity of mind and body, contentment, austerity or self-discipline, study of the self and religious scriptures, and dedication to the lord
Asana, Practicing Hatha Yoga or the yoga poses, as with anything else, the more you practice, the better you get!
Pranayama, breathing exercises is the bridge from the asanas to the meditative practices of yoga. The variety of breathing practices are both energizing and inward looking. Need to work with a teacher.
Pratyhara, teaches us about our reactive mind. We learn to discipline the mind to not react to every little thing. Reactions such as judgment, envy and anger lose their power. Withdrawal of the senses.
Dharana, is concentration. It is concentrating on something to learn how to calm the mind. Watching repetitive simple thoughts, sounds or the breath may be used.
Dhyana, is meditation. Pure awareness of the SELF. This is an effortless state concerned with self-understanding, peace of mind and happiness.
Samadhi, is the ultimate goal in yoga. Reaching the stillness in the mind, so that you can reach the divine state of the SELF.

What are different forms of Yoga?

There are many different forms of Yoga: Hatha Yoga, Karma Yoga, Raja Yoga, Bhakti Yoga, Jnana Yoga are all well known forms of Yoga, but there are many more.

Hatha yoga is the physical yoga, 'ha' means sun, representing our soul 'tha' means moon, representing the cosmic consciousness, various different asanas will affect different astral bodies.

According to Wikipedia, “Karma yoga, or the "discipline of action" is one of the four pillars of yoga, Karma yoga focuses on the adherence to duty (dharma) while remaining detached from the reward. It states that one can attain Moksha (salvation) by doing his duties in an unselfish manner.” Whenever you do any kind of community work, or volunteer work, that is considered Karma yoga.

Raja Yoga is different and involves psycho-physical meditation techniques to attain experiences of the truth and finally achieve liberation.

Bhakti yoga is the Hindu term for the spiritual practice of fostering of loving devotion to God, called bhakti. Bhakti yoga is generally considered the easiest of the four general paths to liberation, or moksha.

Jnana in Sanskrit means "knowledge", and is often interpreted to mean "knowledge of the true self". To say, "I am Brahman, the pure, all-pervading Consciousness, the non-enjoyer, non-doer and silent witness," is jnana. To behold the one Self everywhere is jnana.

As you can see, we all need to practice different forms of yoga in order to reach liberation, these are just different roads to reach the SELF, staying in any one form of yoga will not get you there!

Sahasrara (7th energy center), Crown chakra

The seventh center (Sahasrara) is the chakra which integrates all the chakras with their respective qualities. It is the last milestone of the evolution of human awareness. It is located at the crown of the head. Nowadays, we are at a level which corresponds to this chakra, and our consciousness is able to easily enter into this new realm of perception, which is beyond our limited mind and concepts, and which becomes absolute at the level of the Sahasrara. It is the direct, absolute perception of Reality on our central nervous system.

At the point of the Sahasrara we go beyond the relative to the Absolute, and into the Absolute realization of Heaven on Earth. This is a country far beyond our wildest imaginings, so much more than our words can even seek to imply. This is our ultimate destination, stretching out forever. Our progress towards this goal is a living process. When the seed matures it naturally sprouts. When the Kundalini reaches the Sahasrara, the lotus petals open and enlightenment takes place. You may feel a pulsation in the crown of the head, followed by a melting sensation and a flow of cool vibrations from the fontanel areas. This is the baptism by which you know that you are truly born again.

Ajna (6th chakra), Third eye, between the eyebrows

Ajna (Agya), is the 6th chakra located between the eyebrows, referred to as the third eye. It represents the higher consciousness, and or the higher SELF. Ajna or the command center has two petals. The symbol in the middle is OM (AUM), which represents beginning and end of all things. This chakra is associated with violet color.

It functions as the central point where different flows of Prana meet and are distributed. This chakra has control over seeing, not only in the physical sense but in the mystical sense of seeing into the higher planes; intuitive seeing, clairvoyance and the other paranormal forms of knowing. And when active, the seat of Divine Intelligence. The Ajna center controls all higher mental activities. This includes intuitive thought, rational thought and memory.

When the sixth chakra is active, consciousness and unconsciousness merge and whatever gulf there was beforehand is permanently abolished. Integration becomes complete and a person sees himself as the union of selves, the I AM. A person in this condition remembers and experiences himself at every stage of his life from the cradle upwards, and he remembers all those individual energy fields that combined to create his particular energy field, including those two most important fields "mother and father". Because his remembrance is complete, he can go beyond the point of terror, beyond the moment he first experienced separation from the universal field to a time when there was only union and unconditional love.

Ajna Meditation

In the Ajna meditation, you will get in touch with the quality which harmonizes everything within you. To begin the Ajna meditation, find a comfortable position with your back straight. Close your eyes and begin breathing deeply through your nose without separation between inhalation and exhalation, and feel yourself relaxing. Take your time and become conscious of your body by following your breath for about five minutes. After five minutes, bring your attention to your sixth chakra, between your eyebrows. Then bring your breath to your sixth chakra. On each inhalation feel the energy centered in your third eye grow stronger. You will feel it as a heat and intensity which will grow stronger on each inhalation.

As it grows more powerful, visualize the energy there as a ball of indigo light. Experience and visualize it growing stronger and brighter for about two or three minutes. Then feel your consciousness move upward until it reaches a point between your eyebrows and feel your consciousness centered in the ball of energy. Then become the ball of energy and feel yourself radiating from that center through your body and into the outer environment.

Feel yourself as the union of selves. Feel your mind radiate in all directions simultaneously and feel yourself fill the room with your consciousness. Pay attention to how you feel physically, emotionally and mentally. The more you are centered in the third eye, the more complete will be the union between consciousness and unconsciousness. In this condition you will feel what seems like an electrical current running through your physical body, and your entire head will begin to glow with the center of this fire being the third eye.

Vishudha chakra (5th energy center), Throat chakra

The fifth center of force is Vishuddha chakra and its location is at the base of the throat. It symbolizes the pure consciousness, and creativity. it represents the importance of speaking the truth. On a psychic level, it governs expression, inspiration in speech, eloquence, and perception of the archetypal models. This chakra is associated with Ether element and color blue.

On a physical level, it controls the activity of the vocal cords, of the hearing, of the pharynx and esophagus. Vishuddha chakra is the symbol of sound, dreams and purity.

Ether breath: Breath in and out through the mouth and the nose, imagine vastness of the space.
Breath slowly and relaxed. The activation of this energy center favors the understanding of non-verbal messages. The effects of meditating on Vishuddha chakra are: calmness, serenity, pleasant voice, awakening of the artistic inspiration, capacity of interpreting correctly the sacred scriptures, and of understanding the secret language and message of dreams.The person whose Vishuddha chakra is active and in harmony will seek the true knowledge that is beyond time, cultural and hereditary limitations. Resonating with this type of energy equals the freedom from the tempests of the world and the problems raised by the ego. The idea of cosmic consciousness, expansiveness, infinity.