ISLANDS OF GRACE [Restorative-Yin Yoga] that comprise the body of 155 blog posts on https://santosharestorative-yinyogajournal.blogspot.com prioritize spirit rather than ‘technique.’ Until fairly modern times, ‘yoga’ was more related to meditation/contemplation than to sequences of poses or ‘asanas.’ In yogic art history, the asana is consistently a seated pose across time and the foundational literature barely references the term ’asana.’
Restorative-Yin yoga is modern in its use of a sequence of asanas but in a way that provokes calmness more than fitness. Further, it is distinguished by emphasis on lumbar, thoracic and cervical spinal curves and their ‘awakening.’ These asanas aspire to calmly release these vertebrate, and are almost exclusively on the mat in reclining, supine and seated asanas.. Asanas are not forced, following breath and body movement where ‘no-pain [or discomfort] is gain.’ Poses and flow take on the feel of becoming more ISLANDS OF GRACE rather than a fitness class. While a session may last an hour and a half or more, the practice is enjoyable and relaxing, finding resilience in the body and integration with mind, a neuroendocrine shift, and listening and following the body, opening rather than rigorous “training” and discipline.
PRINCIPLE DYNAMICS
Emphasis is on Nerve Spindles in muscle tissue and Golgi Response in connective tissue:
The primary body activity involves releasing nerves in muscle and connective tissue by relaxing release vs. efforts to stretch or more forceful fitness conditioning. Muscle goes from A to B and does not really get longer. Accordingly, the change mechanism is not in making the muscle or ligament longer so as to become more flexible or stretched. The emphasis is the softening of habituated, rigid muscle/ligament restriction. Nerve process in muscles and ligaments functionally both restricts and produces discomfort to protect tissue from injury rather than release and injure.
However, Islands of Grace practice gradually counters the fitness orientation to ‘force and strengthen’ that does functionally strengthen in sequences of asanas. Instead, it increases the comfort of muscles and ligaments, and so turns down the the restriction. The resulting practice is more like a cat’s eased stretching than a fitness workout pushing through the discomfort, where ‘pain’ is gain, evoking thoughts of “How much longer in this pose?”
In addition to ‘kind’ Island of Grace asanas, support is encouraged in the form of blocks and bolsters, small inflated exercise balls and firm blankets, the addition of covering softer blankets, eye pillows or scarves, arm covers, incense, soft music, low light, and fragrances such as lavender/sandalwood spray.
Pulsing/Flow:
“Pulsing” is a newer practice in Islands of Grace. Restorative yoga is supportive deep relaxation more than a form of asanas and yin yoga holds a few positions that are held longer and are less comfortable.
In Restorative-Yin Yoga, a pose may be continued for a time yet shifted to a counter-stretch, and then back to the original pose in a sort of wave pattern, and this pattern is repeated several times. Gradually, the nerves in tissue release [as they experience less stress and pressure so that reaching and bending begin to have a larger range without discomfort.] Muscles and ligaments do not ‘grow’ longer. Rather, the muscles and ligaments can open their natural range which is typically restricted to protect against strains and injuries, but that often has become limited to a narrow range from habitual inactivity across time.
Spirit & Body-Mind & Optimal Health:
In the calmness of Restorative-Yin Yoga, emphasis is upon listening and following the body to allow for the inherent wisdom of eons of evolutionary design to work. Doing a sequence or ‘islands’ of eased poses and flow allows muscles that compensate for nearby muscles and ligaments to relax so that each muscle/ligament can return to it’s original purpose rather than overcompensate for other muscles/ligaments. As this reintegration and physical cooperation physically returns in the body, so too a neurochemistry shift occurs from a less balanced and stress-driven neurochemistry to one that is stress-reducing and integrative. This supports a mental transition that evokes feelings of peacefulness, grace, harmony, even eloquence. These are commonly described attributes of a spiritual person that are not typically associated with outcomes of modern yoga ‘fitness” classes. Restorative-Yin Yoga is is not an esoteric practice, but rather, a physical connective tissue release and neuroendocrine stress release that can take a deeper step forward toward ‘Spirit.” The ISLANDS OF GRACE blog does offer metaphors that do come out of this practice that transcend the physical process.
Technique: Sketch of a pose with “pulsing.”
Without looking at a intentional RESTORATIVE-YIN YOGA practice session, let’s begin with coming to the mat and taking BALASANA [‘child’] breathing into the belly and becoming aware of the supportive stretch it brings to the lumbar region, then perhaps opening the knees somewhat (only to the degree that it is comfortable). From here, sliding both hands forward on the mat [feeling the lats stretch] and placing the forehead on a block to avoid discomfort in he spine. Only reach as far as is comfortable and stay there continuing to breath into the belly which supports the lumbar radian of the spine. Fairly soon, raise up to the seated VIRASANA and slide hands back behind the hips with fingers pointing forward toward the front of the mat. [This opens the shoulders and the wrists and stabiles the elbows.] Inhale and draw the shoulders back compressing comfortably the muscle layers in the upper back.
Next turn the fingers/ hand toward the back, inhale and open the chest and slowly roll the head back. [This counter-stretches the spine]. From here, return to bending forward and sliding hands forward and lowering head. THIS IS PULSING WHICH AFTER A FEW REPETITIONS WILL BE EXPERIENCED AS RELEASING MUSCLE NERVE SPINDLES AND GOLGI RESPONSE IN LIGAMENTS AS EVIDENCED BY YOUR CAPACITY TO REACH FURTHER WITH GREATER EASE THAN ORIGINALLY WERE POSSIBLE WITHOUT DISCOMFORT.
This can be repeated in other poses such as a typically “ouchy" seated paschimottanasana, but modified, using bended legs rather than legs flat on the mat, followed by a pulsing inhale into sitting up and exhaling back and forward into the modified paschimottanasana, so of with the mindset of acting like a cat—not forcing, actually enjoying the stretch. Mott or utt as in uttanasana capture the intensity and ‘ouchyness’ that are leading to force rather than release that are supported by bending knees vs. straight legs that then focus on the lumbar rather than on the hamstrings. The flexibility is needed in the lumbar to facilitate the ability to touch toes in uttanasana. Pulsing in various asanas in the practice session keeps the practice flow soft and gently releasing—no pain, that will optimize flexibility across time as well as a shift in neuroendocrine production to favor calmness.
With deeper practice leading to release, basic Island Of Grace poses that are beginner and level 1 can add Level 2 poses that primarily involve the capacity to move from turning to revolved and deeply split poses, but this can be a step away back to ego fitness mentality.