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december 2014yogajournal.comout memories and emotions, and literally
fi nding meaning in our lives.” In addition to
an immediate calming effect, some of Cole’s
regular restorative practitioners also notice
improved powers of attention and concentra-
tion. But the most powerful benefi ts may be
harder to measure.
“When the body is deeply relaxed and the
nervous system is balanced, the mind is able
to engage in our direct experience,” says Bo
Forbes, a Boston-based therapeutic yoga
teacher, psychologist, and the author of Yoga
for Emotional Balance. “Over time, this body-
based mindfulness helps us to gain a better
perspective on our challenging interactions.”
Recovery has always been built into yoga
through postures like Savasana, but B.K.S.
Iyengar, a father of the modern practice, was
the fi rst to systematically develop restorative
sequences, which he designed to help people
struggling with injury, illness, and overwork.
Now you can fi nd restorative classes on most
studio schedules.
Gail Grossman, owner of Om Sweet Om
Yoga in Port Washington, New York, and the
author of the new book Restorative Yoga for
Life, says, “I tell people that in some ways,
this is the hardest class you’re going to take.
When you’re still, it’s hard to shut off your
mind, and that’s where the real work is.
That’s also where you might fi nd the greatest
capacity for growth, deep relaxation, and
true well-being.” Grossman developed the
following sequence exclusively for Yoga Jour-
nal, and recommends practicing restorative
yoga at least once a week to see lasting bene-
fi ts. Allow enough time to experiment with
positioning, and try to let go—at least tem-
porarily—of the need to strive.1 Position a bolster on an incline—supported by a block in the
middle, on its widest side, and a block at the top, on its long edge.
2 Sit with your knees on either side of the low end of the bolster,
resting on your heels. If you have tight feet, place a rolled-up blan-
ket under the tops of your feet.
3 Fold forward and rest your entire belly on the bolster, so you
can fully relax. Use blankets under your forearms for support. Turn
your head to one side, and then after a few minutes, turn your
head to the other side.
Stay in the posture for at least 5 minutes total.
4 When you are finished, sit up, move the bolster to the side, and
bring your legs out to stretch.
This pose gently massages the abdominal organs. This can get
things moving with your digestion, which may back up this time
of year, when we tend not to eat as well as usual.(Supported Child’s Pose)
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december 2014yogajournal.com2 SALAMBA BALASANA