Feel sad during Winter? Try restorative yoga

Do you feel depressed in winter because you’re not getting enough sun to brighten your days?  Do you want to curl up under a blanket and not come out until Spring? The dark, cold days of winter affect about one in 10 people, according to Dr. Phillip Keller, a family medicine physician with Clarian Arnett Health, quoted in an article entitled Seasonal affective disorder affects some people during the cold, wintry months  (jconline.com, 1/12/10). Dr. Keller says that seasonal affective disorder, or “SAD” can have different symptoms than depression, such as “increased appetite, an increase in sleep, irritability and interpersonal difficulties.” If you’re suffering from any of these symptoms, chances are you’re not getting enough sunlight. You’re hybernating indoors and feeling the effects of cabin fever. Most people don’t seek help but just wait for their feeling to pass.

Don’t want to wait for blue skies and the bright, warm sun to feel better?  Sink into restorative yoga poses to rebalance and restore your central nervous system. In an article entitled Beat the Blues by Carol Krucoff (Yoga Journal, February 2010), Carol describes her journey from winter blues to a form of emotional salvation after she trained with clinical psychologist and Integrative Yoga therapist Bo Forbes. Forbes recommended a regular yoga practice, pranayama and meditating in front of a lightbox to ease her SAD symptoms. 

Forbes highly recommends doing restorative yoga poses to treat SAD. “Restorative yoga may look passive from the outside, but it’s very active internally on both subtle and dramatic levels.” She further says that “Many people don’t realize that SAD has three distinct phases. In the dead of winter [December through February], it looks like depression, with symptoms such as lethargy and carbohydrate craving.” Forbes advises her students to follow a series of restorative poses, such as supported corpse pose, reclining bound angle pose, and supported legs-up-the-wall pose. You may want to do a few active poses first, especially if you’re feeling anxious or restless.  Deepening into restorative poses all year long, and not just during the cold, dark days of winter, will strengthen your emotional health and help you rise above those gray skies with a new spring in your step.

Judith Lasater coming to Salt Lake City

Do you want to become a restorative yoga teacher and need training? Do you live in or near the Salt Lake City area, or are willing to travel from a neighboring state? Here’s your chance to train with renowned restorative yoga guru Judith Hanson Lasater, PhD, P.T.

On February 6-10, 2010, Judith will be in Salt Lake City offering her Relax and Renew Learning to Teach Restorative Yoga Teacher’s Training at the Black Box Theatre, Rose Wagner Performing Arts Center. Cost is $600 if paid by December 1, 2010. A deposit of $300 is required to reserve your space, so don’t hesitate! Make an investment in your teaching career and add restorative yoga to your valuable experience.

Judith Lasater, the author of Relax and Renew: Restful Yoga for Stressful Times, is an internationally-known yoga teacher and has taught since 1971. She is a founder of the Iyengar Yoga Institute in San Francisco as well as Yoga Journal magazine. Judith is the author of several books including A Year of Living Your Yoga: Daily Practices to Shape Your Life (2006), and writes frequently on yoga and health for several nationally recognized magazines.

In Salt Lake City, Judith will team up with Charlotte Bell, a Salt Lake City yoga teacher and author of Mindful Yoga, Mindful Life: A Guide for Everyday Practice, to conduct the training.  Charlotte has been practicing yoga since 1982 and began teaching in 1986. In 1989 Charlotte became certified in the Iyengar style of yoga, and received her 500-hour certification from the Yoga Alliance in 2000. She currently teaches a restorative yoga class at Avenues Yoga in Salt Lake City.

If you would like to register for the Relax and Renew Restorative Yoga Teacher Training in Salt Lake City, email Charlotte Bell at charlottebell@earthlink.net.

On becoming a yoga teacher

If you’ve read any of my previous posts, you already know that I’m still an aspiring yoga teacher, but most importantly, I’m still a student and always will be. There’s so much to learn that every journey I take is one step closer to my dream.  I’m always learning, always growing, and my Wednesday evening students teach me more than I teach them.  I like to tell my students, “yoga is a journey, not a destination.” I’ll be saying that when I’m 80 years old, I’m sure.

Becoming a yoga teacher takes strength and courage and also an inner wisdom.  I still have so much to learn, and I’ve planned some pretty amazing trainings in the next several months. On October 16th I’m flying to Scottsdale Arizona to attend a Gentle Yoga & Modification Training being taught by Lanita Varshell, a leading expert in yoga for the plus size and health challenged populations. She is the founder of A Gentle Way Yoga & Joyful Movement Center in San Diego, California, and I’m overjoyed to have the opportunity to train with her, even if it is only for a weekend. I want so much to be able to help my students who have health or weight issues to become more comfortable in their yoga practice and I believe Lanita will show me how.

In February 2010 I’m going to train right in my home town of Salt Lake City with Judith Lasater and Charlotte Bell to become a Relax and Renew Restorative Yoga Teacher. I’m overjoyed and excited for this opportunity, as becoming a restorative yoga teacher is one of my dreams. Hardly a day goes by that I don’t rest and relax in one restorative pose or another. I believe wholeheartedly in the power of restorative yoga and learning with Judith Lasater and Charlotte Bell is going to be the icing on the cake. I can’t wait to lug armfuls of blankets and a big bolster to the training to have the time of my life becoming the yoga teacher I’ve always wanted to be.

If you’d like to become a yoga teacher but don’t have the financial means to travel to an extensive teacher training, train at home in your spare time with a home study yoga teacher training course.  Learn more about Yoga Teacher Training at home.

Going Upside Down: The Benefits of Yoga Inversions

Scared of going upside down?  You don’t have to be. You can enjoy the benefits of yoga inversions without wearing yourself out trying to get up into a perfect handstand.  There are many yoga inversions that are perfectly doable, if you learn what they are, what the benefits are, and how to do them properly.

Yoga inversions are a gift you give to your circulatory, respiratory and immune systems. Poses such as shoulderstand and plough pose improve blood flow to your endocrine glands, as they squeeze, soak and massage your inner organs, efficiently ridding your body of old toxins and allowing new blood to flow. The result is a renewed feeling of overall health and vitality, akin to giving your body a tune-up.  By going upside down, you literally energize and stabilize your entire endocrine system, by pushing new blood into your skin and bone marrow. Most people who engage in shoulderstand, for example, radiate feelings of joyfulness, balance, energy and peace.

So, what are some inversions that you can do? Here’s a sampling of some of the best:

Shoulderstand (Sarvangasana)

Lie down on your back with two folded blankets supporting your neck and shoulders.  Your head should be resting on the floor. Exhale, and bend your knees into your chest. As you press your hands into the floor, swing your legs with knees still bent over your head. Keep your elbows pressed firmly into the blanket, and place your hands on your lower back to support it.  Slowly raise your torso so that it’s perpendicular to the floor, and bring your knees to your chest. Raise your legs so that your thighs are parallel to the floor, then extend them toward the ceiling  (see photo).  Your body should feel long and straight and there should be no strain. Be sure to move your shoulders away from your ears and keep your head steady.  Stay in this pose for two minutes or more. When you’re ready to come down, slowly bend your knees and roll down.  Shoulderstand will surely lift your spirits and calm any anxiety or irritability you may be experiencing.  Note:  don’t do this pose if you have high blood pressure, are menstruating, or have neck or shoulder problems.

Plough Pose (Halasana)

Lie down on your back with two folded blankets supporting your neck and shoulders.  Your head should be resting on the floor, your arms are by your sides, and your legs are out in front of you with feet and knees together. Exhale, and bend your knees into your chest. Expand your chest and move your shoulders away from your head.  Exhale again, and extend your legs up and over your head, placing your toes on the floor behind you. If you can’t get your toes to the floor, then place a block or two for foot support. You can either extend your arms flat on the floor (see photo) or place your hands on your lower back for support.  Breathe deeply and slowly, and stay in this pose for several minutes or for as long as you’re comfortable. To come out, roll out slowly, one vertebrae at a time. Lie back and breathe deeply for a little while.  Plough pose will surely quiet your nerves, tame irritability and anxiety, and offer your body complete relaxation.  Note: don’t do this pose if you have neck problems.

Headstand (Sirsasana)

The best way for beginners to do this pose is to do it against a wall. Place a folded blanket on the floor against the wall and kneel in front of it with knees and feet together. Some people do the pose without a blanket, but I think a blanket gives more soft support for the arms, which will be holding all of your weight.  Interlace your fingers and place your hands about three inches from the wall, keeping your elbows shoulder-width apart. You’ll be putting all of the weight of this pose into your wrists, forearms and elbows, so be sure to give yourself a firm foundation. Place your head on the blanket. The back of your head should touch your hands. Pressing your forearms into the floor, lift your shoulders away from the floor, straighten your legs and raise your hips toward the ceiling. Walk your feet in until your spine is almost perpendicular to the floor, then exhale and lift one leg at a time until your feet touch the wall.  Keep your eyes and throat soft, and your tummy relaxed.  Hold this pose for as long as you’re comfortable, up to five minutes.  To come out, exhale and lower one leg at a time.  Bend your knees and sit back on your heels and rest for a few breaths. Raise your head slowly.  Headstand encourages freshly oxygenated blood to circulate freely into your head and chest and rejuvenates your entire body.  Its a great pose if you’re feeling agitated or depressed. Feelings of joy may follow, so be forewarned! Note: don’t do this pose if you have high blood pressure, are menstruating, or have neck or back problems.

There are other yoga inversions that can be done.  Some can be done with a chair, against a wall, or with the aid or other props.  Get a copy of The Woman’s Book of Yoga & Health by Linda Sparrowe if you’re interested in learning more.

How to Use Restorative Yoga Props

In restorative yoga, we focus on simply being rather than doing. Restorative yoga is not power yoga where you work up a sweat in vigorous Ashtanga or Vinyasa yoga sequences, but rather it’s a style of yoga that allows you to sink into a supportive environment that can rid your body of stress and make you feel like a new person. If you want to know more about this style of yoga, read my prior post What is Restorative Yoga? Right now, though, we’re going to talk about what kind of props you need to get started.

Some restorative yoga poses require only a couple of props, such as a belt and a blanket, while others require a more complicated setup, but it’s worth it, though, so stay with me.  It’s important that as you learn how restorative yoga works you also learn to use props effectively.  Restorative yoga poses shouldn’t hurt and they also shouldn’t stretch you to your limits.  Restorative yoga props should support and nourish and hold your body weight so that you can sink down in delicious repose, and when you come out of them, make you feel like a million bucks.

In Judith Lasater’s book Relax & Renew: Restful Yoga for Stressful Times, she provides the reader with a handy chart that illustrates the many props used in restorative yoga.  She also guides you into general restorative pose sequences, a sequence for busy times, and sequences for neck pain, lower back pain, insomnia, jet lag, breathing difficulties, and headaches.  She also gives us restorative sequences for menstruation, pregnancy, and  menopause.  If you’re truly interested in cultivating a regular restorative yoga practice, Judith Lasater’s book is a must and can be purchased now by clicking here.

Blankets

Blankets are the most important and versatile restorative yoga prop and you should have a few of these on hand.  Not only can they serve as insulation to place over your yoga mat, but you can also cover yourself to keep warm, and fold or roll for various supported poses.  Lying in restorative yoga poses can sometimes cool the body so keeping warm is essential.  Although you can use an old quilt from your bed or Grandma’s knitted afghan, the best kind of blanket is made of wool or at least of a firm material, should be twin-sized, and easy to fold and roll. Wool or firm blankets provide better support than, say, plush or thermal blankets. You can get good yoga blankets at discounted prices at most online yoga accessory stores. Click here for Discount Yoga Blankets.  You can also get good wool blankets from your local Army Surplus store. I bought a few blankets this way and they are very versatile, although they are a bit larger than I would have liked.

Bolsters

A large, firm bolster is a necessity for many restorative yoga poses.  A bolster can be used to drape your body in a cleansing twist, to fold your body over for supported child’s pose, or to lie back in supported bound angle pose, for example.  If you don’t have a bolster, then you can use three or more folded firm blankets in its place.  It would be wise, however, to invest in one or two bolsters.  They come in varying sizes, such as rectangular, round, junior or large, for example.  Some bolsters can run as high as $65, but there’s no need to pay top dollar for a bolster.  Click here for Discount Yoga Bolsters.  A bolster is especially important for Supported Bound Angle Pose and Legs-Up-the-Wall Pose.

Belts or Straps

Most belts or straps are six to eight inches long and about two inches wide. Some have a D-shaped buckle or a cinch ring.  Straps are used to bind the legs in poses such as Supported Bound Angle Pose so that your legs and feet don’t slip.  You can get belts for under $10 at most online yoga accessory stores. Click here for Discount Yoga Straps.

Blocks

Blocks are a must for restorative yoga poses and are used mostly to elevate bolsters or to drape your body in soft back bending poses, for example.  Blocks are pretty inexpensive, whether they be made of wood, cork or foam, and can be purchased at most online discount yoga supply stores. Click here to purchase Discount Yoga Blocks.

Sandbags

Sandbags are used to apply pressure to certain parts of the body.  For example, while lying in Savasana you may want to elevate your legs on a folded blanket and place a sandbag over your ankles to anchor them to the blankets.  It can also be placed on your lower back while lying in supported child’s pose. Sandbags can be purchased for under $10 at Yoga Accessories.com, for example. Click here to visit YogaAccessories.com. If you’re a good seamstress, you can also make your own sandbag.  Be sure that the fabric is strong and non-porous.  Fill it with sand that is coarse and doesn’t contain bleach, and should weigh at least 10 pounds.

Eye Pillows

Eye Pillows are one of my favorite props to use, especially when I lie in Savasana or in Legs-Up-the-Wall pose.  Eye pillows offer soothing and gentle pressure to the muscles around the eyes, and provide a soft, comforting and sensual end to a restorative yoga practice that allows you to sink deeper into relaxation.  Eye pillows are usually made from a soft silk or cotton fabric and filled with uncooked rice, flax seed or beads, and could be lightly scented with dried lavender or chamomille for an aromatherapy effect.  Eye pillows block out light, ease headaches, and relax tired eyes.  

Other Props

Restorative yoga props should be sturdy enough to support your body weight, so if you’re improvising with certain props be sure that they don’t flop around or cause you to fall.  If you’re using a chair for restorative yoga poses, such as for Supported Cross-Legs Pose, be sure that it doesn’t have wheels.  A metal folding chair is best. Other props that can be used are a doorknob, a table, or a wall.

If you want to buy inexpensive props that are high quality, Click here for Discount Yoga Supplies.

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Restorative Yoga: Legs-up-the-Wall

This is the second in a series on restorative yoga poses that I offer as a gift to you so that you can learn about and explore these deeply relaxing poses that melt away stress and help you sleep better.  A few days ago I introduced you to Supported Bound Angle Pose.  Now I’ll show you Legs-up-the-Wall pose, or Viparita Karani in Sanskrit, a favorite of mine. Not a day goes by that I don’t find a little time to throw my legs up the wall and let it all go.

Whenever you’re feeling edgy, or not quite right, and your nerves are raw from the chaos of living, or you simply need a complete body relaxation fix, do legs-up-the-wall pose as your prescription to better health and well-being.  Not only will this pose offer complete relaxation if you stay in it for 15 or 20 minutes at a time, but it’ll balance your endocrine system, relieve fatigue, and increase the blood flow to your pelvic region.  As you lie in this delicious pose, the blood will travel down your legs and softly pool  just below your belly, sending your body life-affirming signals that it’s time to refresh itself, almost akin to a tune-up on a car.  This pose is especially beneficial right before bed to send you off for a blissful night’s sleep.

How to do the pose:

You can do this pose with or without a bolster or a blanket to raise the pelvis.  If you use a bolster or a blanket or two for lift, then place your prop about 3 inches from the wall.  Sit on the bolster or the blankets so that your right hip and side body are touching the wall.  Using your hands for support, gently roll your body around so that your right and then your left legs are up the wall.  It might take a little practice to get the right motion so that you don’t topple off the bolster.  Again, if you prefer not to have the bolster or the blankets under you, then you simply get up into the pose the same way, with your backside on the floor instead of the prop.  Keep your buttocks close to the wall but don’t feel like you need to make this an uncomfortable hamstring stretch.  That’s not what this is all about.  If you feel stiffness or discomfort in your legs, simply move a little bit away from the wall so that your legs are not quite straight, allowing for space.

Lie down so that your ribs and lower back are supported by the bolster, and your head and shoulders are on the floor. Drape your arms out to the side with elbows bent, palms up.  For extra dreamy comfort, place a lavender eye pillow over your eyes and rest in this post for five minutes or for as long as you like.

Restorative Yoga: Supported Bound Angle Pose

Do you feel stressed from work or family obligations? Do you feel like you’re being pulled in too many directions and you’re about to crumble physically and emotionally? Then you need a gentle and effective restorative yoga pose to quiet your mind and calm your nerves. Try Supported Bound Angle Pose, also called Reclined Bound Angle Pose, or, in Sanskrit — Supta Baddha Konasana.  This important restorative yoga pose relieves anxiety and stress, soothes menstrual cramps, and benefits those going through menopause.  Supported Bound Angle Pose opens the chest, abdomen and pelvis, and benefits those with high blood pressure and breathing difficulties.  It also helps hemorrhoids and symptoms of indigestion (in case you were wondering what else it could do!).

In her book, Relax and Renew: Restful Yoga for Stressful Times, Judith Lasater says, “In The Yoga Sutras, Indian author and sage Patanjali writes about hiranyagarbha, a Sanskrit word which means ‘the great golden womb of the universe.’ Patanjali teaches that the entire universe is held within this golden womb.  As we practice Supported Bound Angle Pose, we are reminded of this primordial place of complete rest and ultimate protection. While lying in this pose, I have experienced being held within this force.  This experience was profoundly comforting and left me with a feeling of equanimity and well-being.”

How to do the pose:

Place a bolster lengthwise behind you and sit in front of it with your knees bent so that your sacrum touches the edge of the bolster.  Place a strap behind your sacrum and drape it forward over your hips and across your shins, and fasten it securely under your feet (see photo).

Lie back and rest comfortably over the bolster so that your legs and buttocks are on the floor.  If you feel any discomfort, place a folded blanket or two over the bolster to add some height.  You can also place a folded blanket under your head for neck support as well.  For optimal support, place a rolled blanket under the top of each thigh, and also under each arm.

Close your eyes and breathe deeply. For an even deeper relaxation experience,  place a soothing lavender eye pillow over your eyes to block out light.  Add tranquil meditation music to soften the effect even more.

To come out of the pose, bring your knees together and remove the strap.  Slowly roll over to one side and use your hands to come up to sitting.  Sit in quiet contemplation for a few minutes before getting back to your normal life.

What is Restorative Yoga?

When I found restorative yoga a few years ago I discovered the very best therapy for relieving stress. Whenever I have a particularly hard day or don’t feel like doing a regular yoga practice, I sink into a restorative yoga pose and just let everything go.  After lying in complete repose for ten or fifteen minutes, such as reclining bound angle pose (shown in photo), I seldom want to come out of it because I’m so deliciously absorbed in my own conscious relaxation that nothing else matters. Together with deep breathing and a sense of grounding, there’s no better antidote to healing both the body and the soul.

What is restorative yoga, anyway?

It’s a therapeutic style of yoga that uses props such as blankets, bolsters, pillows, blocks, sandbags, straps and eye pillows to create a nurturing and supportive environment for total relaxation.  Some people may find that restorative yoga takes too much time to set up, but the therapeutic benefits are enormous and it’s worth the effort, it really is. By using these various props, you can lie back effortlessly into poses that will soothe your nervous system, release tension, quiet the mind, and ease your body into a state of balance.

I invite you to discover the healing qualities of restorative yoga.  Read more about restorative yoga in this article by Yoga Journal.

Deep relaxation transported me to a place of bliss

I can’t adequately describe the feelings I had when I left a two-hour Deep Relaxation class yesterday at Avenues Yoga in Salt Lake City, except that I wanted to cry tears of relief as I was rolling up my mat.  I was able to let go of a lot of old baggage, and my body felt wonderful!

I had only learned about Avenues Yoga from Charlotte Bell, who recently started teaching a Monday evening restorative yoga class there.  The studio had just opened its doors this past May, and already it has eight instructors and a full schedule of classes, including restorative yoga, prenatal yoga, kids yoga, moving meditation, vinyasa, yoga for climbers, mat pilates, and others.  With one large studio graced with shiny wooden floors, soft track lighting, and tall windows overlooking a tree-lined street in the Avenues section of Salt Lake City, the atmosphere of Avenues Yoga is very soft, and environmentally inviting indeed.

Aside from attending a restorative yoga class there last Monday evening, Saturday’s Deep Relaxation workshop was my second encounter with the studio, and with owner Erin, whose quiet and sophisticated demeanor immediately made a positive impression on me.  Will I finally find a comfortable place in which to practice yoga? Yes, I think so. It seems to be a place that will draw me closer to my practice and to myself.

During the Deep Relaxation class, Erin led us with her gentle and beautiful voice through a combination of therapeutic movements, restorative poses, guided meditation and imagery, and a powerful but simple yoga nidra practice that released stress and nourished our bodies and our souls.

When class was over I couldn’t believe that two hours had passed.  I literally felt rooted to the earth, not wanting to move but to remain in that blissful state.  My heart was overflowing with grateful thanks for the opportunity to participate in such a simple yet profound relaxation experience.

I went home feeling like a new person.

Yoga can help women recover from mastectomies

Women suffering from breast cancer may have to accept the painful news that they will lose one or more of their breasts, and that’s not something that’s easily digestible. Although there are many types of mastectomies, it is, no doubt, a life-changing experience, both physically and emotionally, so it’s important to take good care of yourself.  

If you already practice yoga regularly, you know it can offer calmness and clarity during difficult situations, and you’ll probably be eager to get back on the mat to start the healing process.  But engaging in a vigorous practice after undergoing a mastectomy may not be in your best interests.  First, you must be careful not to put pressure on your arms and upper body area too soon, as your range of motion will be compromised and you’ll experience weakness in one or more muscles near the affected tissue.  You may also experience a condition called “lymphadema” which occurs because the body isn’t draining fluids normally like it did before surgery, so you’ll need to stay away from arm balances and other strengthening poses that affect the upper body until you feel better.

So, take it slow and easy, and if you can, find a teacher who is trained in yoga therapy for breast cancer patients and who can sensitively and knowledgeably ease you along your path to recovery.  Another way to help your recovery is to practice some restorative yoga poses, such as reclining bound angle pose, corpse pose, and legs-up-the-wall pose, which promote deep breathing and relaxation to guide you back to emotional health.

“The first thing postoperative patients should do before trying yoga is to ask their surgeon what he or she recommends,” says Dr. Vivien D’Andrea of the Palo Alto Medical Foundation, quoted in an article “Gentle yoga may speed recovery after surgery,” (Las Altos Town Crier, by Pam Walatka (June 17, 2009).  “Starting yoga right after surgery, if you have not done yoga before, would be a terrible idea. Yoga students learn to listen to their bodies and know when to stop. If you were to jump into postoperative yoga without experience, you could hurt yourself,” notes Pam.

Having any type of cancer is not an easy thing to accept, but yoga can help you manage it more effectively. Although it’s not a quick fix, an ongoing practice will reward you with a more meaningful and radiant life, regardless of the challenges we face.

Cultivate awareness in Savasana

If you engage in a regular yoga practice, you should be aware that lying down in savasana (also known as “corpse pose”)  is the most important restorative pose to get good at, yet it’s the most diffiult pose to master.    

I’ve seen many students doing their own renditions of what they believe is an effective final relaxation pose, much to the chagrin of their teachers, who have spent several minutes imparting the finer points of body positioning, modifications, and breathwork. I’ve even seen students opting out of savasana entirely and immediately sitting up, ready to roll up their mat and walk out the door, impatient for the next activity. 

I guess not everyone has it in them to completely let go in a pose like savasana, but I personally couldn’t live without doing it after a vigorous yoga practice.  I presume that there is some force keeping them from relaxing completely, such as mental agitation, unreleased tension, sleeplessness (or the fear of falling asleep) or boredom. That is unfortunate, because there is a level of deep consciousness that can be achieved that they will never meet unless they are able to completely let their bodies go and let their practice integrate into their very souls.

If savasana is difficult for you, I invite you to try it again, and again, and again, until you get comfortable in your own skin.  The concept of savasana is simply to be in the present, to relax completely, and to cultivate awareness. Savasana engenders feelings of presence, purity and truth. If you are already experiencing the joys that savasana can bring, and practice it regularly, you have found peace and serenity in your life.

To learn more about the finer points of Savasana, click here.

Restorative yoga benefits those with breast cancer

Restorative yoga is a gentle practice that reaps many benefits, especially for those suffering from breast cancer and other debilitating illnesses. It is not uncommon for people with health-related problems to embrace the power of restorative yoga to experience more peacefulness and less anxiety in the midst of worrisome thoughts and hospital treatments. Through the use of props such as bolsters, blankets, sandbags, straps and eye pillows, patients with chronic illness can be set up in supportive poses that will engender a more positive outlook on life, especially during traumatic life-changing experiences.

In a study of 44 women who participated in a 10-week restorative yoga program at Wake Forest Unversity School of Medicine, lead researcher Suzanne Danhauer, Ph.D. was quoted in an article entitled Yoga Benefits Women With Breast Cancer, (American Journal of Hematology and Oncology, May 25, 2009) as follows:  ”Evidence from systematic reviews of randomized trials is quite strong that mind-body therapies improve mood, quality of life, and treatment-related symptoms in people with cancer. Given the high levels of stress and distress that many women with breast cancer experience, the opportunity to experience feeling more peaceful and calm in the midst of breast cancer is a significant benefit.”

At the end of the program, the women were asked to complete a questionnaire concerning their quality of life.  Most experienced less depression, with increased feelings of peace and broader clarity and meaning in their lives. Women who had higher levels of negativity and lower emotional well-being received larger benefits from restorative yoga than others.

Rest and Relax – $ 15.95 Wai Lana’s calming voice and soft music will ease your mind, relax your body, and soothe your spirit as she guides you through two ancient relaxation techniques and a restful meditation.

A heartwarming yoga experience with Charlotte Bell

I indulged in some quality time a couple weeks ago when I took a vacation from my day job and set some worthy goals for myself. My husband was on a river rafting trip in the Grand Canyon, and because we don’t have any children, I had glorious alone time to do what I wanted, and I was in heaven.

One of the things I rewarded myself with was to attend a yoga class taught by Charlotte Bell, author of Mindful Yoga, Mindful Life, a book that graces the shelf  in my yoga room. I’ve always wanted to go to her classes, but  because they’re at 5:00 in the evening, my work schedule keeps me from doing so, and I’m sad about that. I’d so much love to be one of her regular students.

I was a little unfamiliar with the location and I arrived just a minute or two late, and I was upset with myself. Luckily, she and her students were still engaged in conversation while stragglers (me) wandered in, so I didn’t feel so bad. I don’t like being late to any yoga class. I believe in settling in and meditating for a few minutes, and getting comfortable in my surroundings.

As I was setting up my mat, Charlotte came by and welcomed me to the class and told me that I looked familiar, although I don’t think she’d ever seen me before. She also said she was honored that I wanted to come to her class, and I felt really, really special. The pleasure and honor was all mine.

I wish I could attend Charlotte’s classes all the time and learn from her and teach with her. Her class was easygoing and engaging, and she was a real person, not someone I only imagined from afar or from the words in her book or from her photo on her web site.

That won’t be the last time I’ll see Charlotte as the Universe has lined up opportunities for me in the future and I am very grateful. I’ll be signing up for a Relax & Renew Restorative Yoga Teacher Training next February with Charlotte Bell and Judith Lasater, right here in Salt Lake City, and I’ll get the opportunity to get to know Charlotte and Judith, and learn what I really want to teach in my ever-expanding yoga teaching career. Judith Lasater is the author of the acclaimed book on restorative yoga Relax & Renew, Restful Yoga for Stressful Times.

Charlotte is also offering a restorative yoga class on Monday evenings at 7:15 p.m. at Avenues Yoga. Click here for more information.

Photo Credit: www.inneridea.com