Since a lot of us carry around tension in our face, neck, and shoulders, we will start the workshop by releasing each of the organs of perception (nose, tongue, ears, skin, and eyes) with breathing and qi gong exercises. Because we live in such a visually stimulating culture, I will include a series of passive and active eye exercises. Dynamic relaxation helps our eyes recover to a healthy, normal function. This is followed by softening the neck and opening the shoulders.
I will guide more advanced students in a series of inversions. When the nerves which innervate the muscles relax, the muscles feel lighter and function more efficiently. For example, in inversions the nerves get relief from upright posture, helping the digestion, absorption, and elimination processes. Headstand can give rest to the nerves by relaxing the sympathetic (fight or flight) nervous system. Since the cerebral nerves are rested, the centers of the brain that control the heart become soothed and revitalized. When the heart is rested, which may rarely happen in daily life, it becomes more toned and energized. Inverted poses have been a cure for migraines because they control the shrinkage and dilation of the blood vessels. The neuro-hormonal mechanisms are well maintained because the better circulation and oxygenation both rests and energizes the glands throughout the body (particularly adrenal, hypothalamus, pituitary, and pineal).
Restorative yoga is a practice in which the psyche, nervous, and immune systems have a chance to rest. When the body is in a state of stress, adrenal glands release hormones that act on the autonomic nervous system (again, fight or flight response) which in turn increase the heart rate, blood pressure, muscle tension. When the adrenals are over-worked, other systems, like digestion, elimination, growth, repair, and reproduction shut down. This is often the result of a build-up of stress which can initiate of cycle of stress-related diseases such as: high blood pressure, ulcers, back pain, immune dysfunction, reproductive problems, colitis, insomnia, indigestion, constipation, depression, and of course, anxiety (which all of these disorders often re-create!). People with high-blood pressure, exhaustion, chronic fatigue, or general agitation have neurons that are worn out due to excessive activity. Restorative poses provide an environment for the neurons to recover--giving rest to the brain so that certain chemicals (like serotonin) are secreted. This active relaxation undoes our modern problem of chronic stress--offering the body an opportunity to heal itself.
Both soothing and regenerating, these poses bring balance to our demanding daily lives, allowing us to release tension at deep levels and experience an increased sense of well-being.These are meditative poses in which the body is at rest because it is supported. Props allow the posture (whether a forwardbend, backbend, twist, or inversion) to be held without strain for extended periods of time. Recent neurological research shows that 20 minutes in a well-supported restorative pose is equivalent to 2 hours of deep sleep in terms of bone, muscle, and cell regeneration and brain-wave activity.
Asanas which move the spine in a variety of directions (including forwardbends, twists, and supported backbends) enhance the exchange of oxygen and waste products across the cell membrane. They help sooth nerves and relax the brain, relieving stress-related headaches, migraines, chronic fatigue syndrome, hypertension, palpitations and breathlessness (among other respiratory, glandular, spinal problems).
All of the poses I will teach, even the most challenging, come from a place of ease. Another definition of asana is ease. Not to say that the poses themselves are easy, but that our response to their challenge is one of receptivity, curiosity, and courage. In each pose, I will ask that we listen to our bodies, not just order them around. When we begin to separate ourselves from our thoughts, we allow the "doing" to come from a place of "being". The practice of staying present, involves perceiving our thoughts differently. Part of the focus is to recognize different ways of perceiving stress/anxiety and learning different skills to address that kind of suffering. In a moment of anxiety, our thoughts often feel like a stampede of wild horses. In that moment, if we can begin to see the thoughts as tools or as messengers, and not as the Self, maybe then can we stand in the middle of the field of wild horses. Judith Lasater ends each class with a reminder from Buddha, "May with live like the lotus blossom, at home in the muddy waters." For me, this is the challenge of addressing anxiety through yoga.