Yoga Relaxation Techniques: They're Not Interchangeable

by Nina

Patterns in the Sand 2, by Brad Gibson

Okay, I admit it. It’s probably my fault. I’ve been going around saying that you can trigger the Relaxation Response (see The Relaxation Response and Yoga) using any of the following: restorative yoga, inverted poses, Savasana, pranayama, meditation, and yoga nidra, etc. as if all those practices were somehow interchangeable. This has led to questions like the following comment left on a Friday Q&A: Yoga Nidra, Restorative Yoga, Meditation and Savasana:

It is very helpful to read the distinctions between these four practices as I try to practice all of them, but it's hard to find the time. I'd be really interested to get your thoughts on whether it's important to do all four? For example, if you do restorative while listening to a nidra CD, do you also need to meditate? I'm interested to know what the various benefits are of these four practices, or are the benefits all the same?

Let me start by saying that what I said previously—that you can use any of these practices for stress management—still holds true. And it is also true that you can choose whichever techniques you prefer to trigger the Relaxation Response. However, these practices each have different roles to play in a balanced yoga practice.

The role of meditation in a balanced yoga practice is particularly important. That’s why I asked Timothy to write an article on the purpose of meditation (see his absolutely wonderful post Is Meditation an Essential Par of Practicing Yoga?). Basically, although you can use meditation for stress reduction, its role in classical yoga is to quiet the mind to allow union with the divine or “liberation”:

1.2 Yoga is the cessation of movements of consciousness.
1.3 Then the seer dwells in his own true splendor.

— from Yoga Sutras, trans. B.K.S. Iyengar

Meditation is also, as Timothy mentions, a “fabulous tool to study your mind and slowly gain more control over it.”

Pranayama is also an important component of classical yoga, which precedes meditation as one of eight steps on the path to samadhi (union with the divine). It is considered an instrument to “steady the mind” and a gateway to dharana (the first phase of meditation).

“Pranayama removes the veil covering the light of knowledge and heralds the dawn of wisdom.

Its practice destroys illusion, consisting of ignorance, desire and delusion which obscure the intelligence; and allows the inner light of wisdom to shine. As the breeze disperses the clouds that cover the sun, pranayama wafts away the clouds that hide the light of intelligence.” — Sutra 2.52 trans. by B.K.S. Iyengar

On the other hand, the two types of asana I recommended for triggering the Relaxation Response, restorative yoga and supported inversions, are brilliant 20th century inventions, mostly developed by B.K.S. Iyengar, which are designed specifically to maximize physical relaxation and reduce stress. Judith Lasater, one of the most renowned teachers of restorative yoga, writes in the introduction to her book Relax and Renew:

“The antidote to stress is relaxation. To relax is to rest deeply. This rest is different from sleep. Deep states of sleep include periods of dreaming which increase muscular tension, as well as other physiological signs of tension. Relaxation is a state in which there is no movement, no effort, and the brain is quiet.

"Common to all stress reduction techniques is putting the body in a comfortable position with gentle attention directed toward the breath.”

Likewise, yoga nidra is also a 20th century invention (though you may see some claims to the contrary) developed by Swami Satyananda Saraswati. The first sentence of his book Yoga Nidra defines the practice like this:

“Yoga nidra, which is derived from the tantras, is a powerful technique in which you learn to relax consciously.”

In yoga nidra, you lie in Savasana while the voice of a teacher (or a recording) guides you through a physical and mental relaxation process. So, like restorative yoga, yoga nidra is specifically intended as a relaxation technique, and as such does not replace meditation or pranayama in a balanced yoga practice. This would be true of any form of Savasana in which an external voice is providing instructions and/or imagery for you. Unlike other relaxation techniques, yoga nidra includes a sankalpa (an intention) that allows you to influence your subconscious (or so it is claimed). For example, “I will awaken my spiritual potential,” “I will be a positive force for the evolution of others,” or “I will be successful in all that I undertake.” So this may be something you wish to take into consideration when choosing your relaxation practice.

Unlike the modern restorative postures, Savasana is a much older pose. Based on what I’ve read about the original practice, I’m going to go out on a limb here and say that Savasana is a reclining form of meditation. For some traditional yogis, it was a meditation on death, hence the literal translation of the name Savasana is “Corpse pose,” and it was sometimes even practiced alongside actual corpses. To practice Savasana properly, however, you must actually do the work of meditating while you are in the pose (and make sure you don’t fall asleep). If you don’t actually meditate while in Savasana, then, well, you are simply relaxing. But that's okay, too, if that is what you are after.

So there you have it. Which of these practices you decide to adopt really depends on what your goals are as well as your preferences. If you’re just after stress management and better health, it doesn’t really matter which you chose. However, if your goal is the “liberation” that is yoga’s ultimate aim, both pranayama and meditation are essential steps along the path.

Sorry if I caused any confusion!

Ultimate liberation is when the gunas, devoid of any purpose for the purusa, return to their original [latent] state; in other words, when the power of consciousness is situation in its own essential nature. —Yoga Sutra 4.34 trans. Edwin Bryant

Music for Savasana: A Gift from Baxter

by Baxter

One of my New Year’s Intentions the past two New Year’s Eves, 2010 and 2011, was to play as much music in the coming year as I possibly could. I had discovered how much joy creating and participating in music is for me on a more conscious level in the past several years, perhaps influenced by the quieting and reflective effects of my ongoing yoga practice. And I decided I wanted more!

And the last two years have definitely exploded with music for me! Playing with friends, performing at art openings, and even sitting in with touring kirtan bands. And even prior to the last two years, if you have ever attended one of my weekend workshops or week long retreats, you know how I love to play my violin for you at the end of class during Savasana. From the feedback I routinely get at these events, I’ve learned that yoga practitioners are moved by the presence of music during this time of rest, reflection and integration.

The asana and pranayama practice releases so much held physical and mental/emotional tension that yoga practitioners seem keenly receptive to the power of sound. I’ve heard back from listeners that it liberated long forgotten memories, touched and released emotions and deepened the experience of Savasana, which for many of us was an early reason we kept coming back to the yoga practice.

So, my intention this year is to record 50 minutes of music, broken up into Savasana-like morsels, all original works, for your enjoyment. As a kick-off, I have recorded a six-minute track for you to listen to here during your next home practice Savasana.

You can listen for free on this blog or from our Band Camp page. I made it six minutes so you can take three to four minutes after the music ends to drop even deeper into your Savasana, or you can make your rest a short six-minute one. I prefer a ten- minute Savasana personally, as it gives time for the Relaxation Response to take full effect. But however you chose to use it, I hope this music adds to the deepening of your practice in 2013.

And for those who would like to own a copy of the first of my recordings, there is a $2 dollar minimum donation to purchase from Band Camp. The proceeds go to Band Camp and to help us defray the costs of producing our blog five days a week. And if you are so moved, you can of course donate more than that!  Finally, a favorite poem of mine by Sufi poet Hafiz:

When the Violin

When the violin can forgive the past it
starts singing.

When the violin can stop worrying about
the future

you will become such a drunk laughing
nuisance

the Sun will then lean down and start
Combing you into its hair.

When the violin can forgive every wound
caused by others

your soul, your soul will start singing.

Translation by Daniel Ladisnky

Namaste,

Baxter

Friday Q&A: Propping for Relaxation Pose (Savasana)

Q: I have been wondering something about Savasana: Aside from the fact that Savasana has not been all that great for me due to low back/SI joint issues which are lately resolving, I find that my knees feel like they hyperextend in the relaxed state with gravity's pull. Would that alone be reason to always place a support under my knees, or not necessarily? Additional information: I developed the habit of sleeping with pillows under my knees probably 15 years ago at the recommendation of a physical therapist I was seeing at the time for neck problems. Lately my back & SI problems are greatly improved so now I am noticing the feeling of knee hyperextension more as I try to back off of over-reliance on knee support during Savasana. Engaging the quads to ease that seems counterproductive to Savasana. I feel fine with props. I just don't want to overuse them if that would set me up for some imbalance elsewhere.

Thank you so much for your time and dedication to the mission of educating us!

A: I have studied with the foremost expert (in my mind and others) on restorative yoga, Judith Lasater, and her teaching as I interpret is that a restorative pose should feel WONDERFUL when you are in it. The aim of Savasana is deep relaxation, and sometimes we have to work a little to get the pose perfect. So if you need to prop your knees or arms, support your head or low back, or whatever, then that is what you need to do for YOUR Savasana to be inviting and nourishing. There is no one way to do any yoga pose, and that is the gift of yoga which is to find out what works for you.

Please allow yourself to explore and experiment in how you position yourself for the utmost ease and enjoyment. Yoga is not “one size fits all.”

Happy journey.

—Shari

New Releases: Yoga Nidra and Deep Physical Relaxation

by Baxter and Nina

Happy New Year, everyone! We've been talking for some time about providing you with a few relaxation tracks that you can stream from our site or download onto your own audio devices. Now, at last, thanks to help from Margy Cohea and Quinn Gibson, we're pleased to release our first two tracks, both featuring Baxter Bell.

We're starting out by providing two shorter relaxation sessions, around 15 minutes each, because we know so many of you have busy schedules or aren't quite ready to commit to a whole hour of yoga nidra. You can play these tracks directly from our blog, or, if you wish to download a track, you can go to our new—gotta love it—Band Camp site (see http://yogaforhealthyaging.bandcamp.com/). Band Camp earns money through the donations you make when you download a track, so if you can afford it, help us support this wonderful site.

The first track is a physical relaxation practice, intended to be practiced in Corpse pose (Savasana). Baxter will gradually guide you, step by step, into a deep relaxation of your entire body and nervous system.
The second track is Baxter's 15 minute version of a yoga nidra practice, which is also intended to be practiced in Corpse pose (Savasana). Baxter will guide you into the state of conscious relaxation that is also referred to as "yogic sleep."
Let us know what you think! And if you have ideas for other audio tracks you'd like us to provide, be sure to let us know.

Yoga for Insomnia, Part 1

by Nina

Paul Weston and his new therapist from "In Treatment"

There I was on Saturday night, doing that thing where you talk out loud to a fictional character on your TV screen. But, really, Paul Weston in Season 3 of “In Treatment” was asking his new therapist for another Ambien prescription. And when he told her that he’d been taking Ambien every night for over a year, I just lost it. I said, “That’s addiction, not a solution! You need to help him wean himself off the pills!” But his therapist wouldn’t listen to me. And then Paul told her that even with the pills he didn’t sleep through the night, but always woke from a nightmare after several hours, and then had trouble going back to sleep, often taking another Ambien to get himself through the second part of the night. He was worried that he might have Parkinson’s Disease. But even though I begged her to offer him an alternative, in the end his therapist wrote him another prescription and said he could come back and talk to her if he wished, so besides the pills all she had to offer him was long-term talk therapy.

Then on Sunday morning I was doing it again because I read an article in the NY Times “Sleep Medication: Mother’s New Little Helper” (see here) about mothers who can’t sleep because they are too stressed out about all the little things they had to do, and instead spend hours in the middle of the night fretting over their “To Do” lists. Both the author of the article and the women themselves seemed to think the only options these women had were sleeping pills or lack of sleep. “Conscious relaxation!” I shouted to the author and the women in the article, but to no avail. It is just part of being a mom these days, they claimed. Some of them even talked about how useful it was to have time to themselves in the middle of the night, when they could get even more work done.

It’s a good thing I can rant in this post today! I do think sleeping pills can be useful on a short-term basis to get you through a short, difficult spell, but they are not a long-term solution because they do not solve the underlying problems (and you do, in fact, become addicted after just two weeks). If you read my first post on chronic stress (see here) you will know that what’s keeping both Paul and the women in the NY Times article from sleeping well is chronic stress. And a different solution to their insomnia could be practicing yoga stress management techniques. So what would I prescribe for Paul Weston?

During the afternoon or evening, Paul should practice calming yoga poses, such as restorative poses, supported forward bends or supported inversions (such as Legs Up the Wall Pose). Seated meditation is another good option for this time of day. If Paul can do Savavana or yoga nidra without falling asleep, these practices would also be effective, but taking a nap won’t be effective. The idea is for him to switch his nervous system from chronic stress to the relaxation response, providing him with time in a state of conscious relaxation. (See here for info on the difference between conscious relaxation and sleep.)

Then when Paul is in bed trying to fall asleep, I’d recommend either yogic breath awareness (or extending the exhalation) or a self-guided Savasana (such as progressive physical relaxation of different body parts) so that when he falls asleep he will be more relaxed (and will hopefully sleep deeper and longer). Even though he has important things to worry about, the key is to keep his mind on neutral subjects when he is going to sleep (he can always do his worrying the next day!).

Finally, if Paul wakes in the middle of the night, rather than getting up and turning on the light to read a book, work on the computer, or watch TV (these activities are mildly stimulating), I’d recommend that Paul stay in bed in the dark, and again do a yogic breath practice or a self-guided Savasana. There is a good chance this will help him get back to sleep again. Granted, worrying is very tempting; in the middle of the night it feels like important work. But like any other practice, moving the mind away from worry to a more neutral subject gets easier and easier with experience.

“Paul,” I’d say, “I’ve been there, too. And these are all practices that have helped me learn to sleep better, even during stressful times.”

Savasana (Corpse Pose) Variations

by Nina

In my post last week on Savasana (see here), I promised that I would do a follow-up post that shows alternative positions you can take if lying flat on your back in uncomfortable or even if you just want to rest in a position that’s a bit cushier and self indulgent.

The first Savasana variation is the simple addition of support under your head, a position that is good for people who are tight in the shoulders or chest and find it hard to rest their heads comfortably on the ground. Most people benefit from a bit of support under their heads, so check it out. Just make sure the support under your head is firm (not soft) and that your shoulders are touching the ground (not the support). Ideally in Savasana, your chin should be pointing slighting down toward your chest (not tipping back away from it).

Savasana with Head Support

The second of Savasana variation provides support behind your knees, a position that is good for people who have lower back problems or who simply want to rest their backs comfortably on the ground. Use a bolster (as shown below) or a rolled blanket behind your knees.

Savasana with Knee Support

The third variation of Savasana uses a chair to support your calves, which provides excellent rest for your lower back. It also creates a sight inversion (your legs are higher than your torso), which will help enhance your ability to relax (inverted poses is a topic I will address in a future post). Make sure that your legs drop comfortably onto the chair seat (if you are tall, you might have to stack blankets on the chair to make the surface high enough). If you can’t get your legs through the back of the chair, try turning the chair sideways instead.

Savasana with Legs on a Chair

The fourth and fifth variations are restorative versions of Savasana, with support under your torso and head. One version uses a bolster under your torso, and the other a stack of two folded blankets. This may be easier for you than lying flat on the floor or even deliciously comfy, and can help you breathe more freely in the pose as the support helps open your chest. When you do either of these versions, make sure that you sit on the floor (not on the bolster or blankets) before you lay back. The support should be under your torso, but not under your buttocks (a typical mistake I see beginners make!).

Restorative Savasana (Bolster Supporting Torso)

Restorative Savasana (Blankets Supporting Torso)

The sixth version is a side-lying Savasana, which is good for anyone who, for medical or other reasons, cannot lie on their backs (as well as for pregnant women). Notice there is support under your head, between your legs and between your arms—super comfy! You can use folded blankets or pillows, or any combination of the two.

Side-Lying Savasana

 The  last version is Crocodile pose (Makrasana), which is helpful for people who feel anxious or vulnerable lying on their backs and need the comfort of having their front bodies protected. If this pose is hard on your lower back, trying placing a folded blanket under your lower belly (below your navel) so your lower back doesn’t arch as deeply.

Crocodile Pose (Makrasana)

That’s it for now, but feel free to come up with your own variations to these basic versions or to use a version you learned in class or from a book. If you’re not comfortable in the pose, you won’t be able to relax, so take the time to set yourself up with whatever props you like. You can even get creative. I used to teach yoga in a room that had couches in it (don’t ask), and had my students do a pose I called “Legs on the Couch,” which was a variation of Savasana with legs on a chair. My students, who were busy graduate students or mothers of young children, absolutely loved it.(By the way, if you don’t have a yoga bolster, I recommend going ahead and splurging on one. You’ll be amazed at how much use and enjoyment you’ll get from it for years to come.)

SAVASANA (CORPSE POSE)

by Nina

Of all the hundreds (or thousands?) of yoga poses, there is a single pose that has been called the best antidote to the stresses of western civilization. And anyone can do the pose, regardless of age, physical condition, or yoga experience, because all it requires is the ability to lie down and be still. This is Savasana (Corpse pose). And while  Savasana is often taught as the last pose in yoga class, you can do it on its own, at any time you need. All that’s required is a firm surface to lie on and 10 to 20 minutes, and you’ve got a surprisingly effective anti-stress medicine that has absolutely no side effects and if you become addicted, well, that’s a good thing.

Now you may be wondering, how can just lying down on your bedroom floor trigger the relaxation response? And how is this position that you take all the time in bed, on the grass under a blue sky, or on the warm sand of a beach qualify as a yoga pose?

Savasana triggers the relaxation response (see here) because you bring your attention to your body and your mind while you lie on the floor instead of just daydreaming or spacing out. And it qualifies as a yoga pose, because to practice Savasana properly, you:

• align your body

• remain still
• use a mental focus
• maintain your awareness as you come out of the pose

Here are details about these four aspects of Savasana:

Alignment. The first thing to do when you lie down in Savasana is to arrange your body—and that means every single part of you, including your arms, your legs, your torso and even your head—in a neutral position. This neutral position ensures you’re as comfortable as possible so you can relax completely without physical distractions (like having your legs go to sleep or getting a crick in your neck).

Lie down on your back on a firm surface, with your spine in its healthy, natural curves. If your head isn’t comfortable resting flat on the floor, place a folded blanket or firm pillow underneath it (but keep your shoulders touching the floor). Make sure you are dressed warmly; if necessary cover yourself with a blanket.

Place your legs eight to ten inches apart, turn your arms out so your palms face up and your hands are six to eight inches from the body, and position your head perfectly between your two shoulders, with your eyes about equal distance from the ceiling. None of us are completely symmetrical, but you can adjust your body so it’s as symmetrical as possible and the weight is even on both sides of your body. Now your alignment is close to what medical books call “anatomical neutral,” the position your body naturally assumes when no muscles are being activated. And when you are in this neutral position, you can begin to relax your body completely.

When your body is entirely supported by the floor, you no longer need to contract your muscles to hold yourself upright (or partly upright). You can simply let your body to completely drop with the force of gravity, so all your muscles can soften and melt, releasing their hold. 

For those of you who find you can’t lie comfortably in the classic position, don’t worry. You can use props to make yourself more comfortable (for example, if you are having back problems, you can rest your calves on the seat of a chair) and you can even lie in a different position (for example, if you are pregnant, you can lie on your side or if you’re anxious you can lie on your belly). I’ll describe these alternate versions in a future post.

Stillness. After positioning your body so you're aligned as symmetrically as possible, make a commitment to remain still. When your body becomes motionless, external stimulation is reduced to a minimum, allowing your nervous system to cool down and your mind to quiet. Normally when you rest on your bed or couch, you shift around unconsciously, fidgeting or wiggling around to find a more comfortable position. You probably even change from one position to another when you’re sleeping (if you’ve ever shared a bed with someone else, you know what we mean). In Savasana, keeping your body still allows you to relax completely because there is no need to contract of any muscles at all except those needed to breathe. In fact, we’re so used to contracting our muscles, even when resting, it may take some time for you to let go completely.

After you have stilled your body, you’ll continue to receive messages from your ears, nose, tongue, skin, and eyes. Even in a quiet room, there’s still a lot to hear, smell, taste, and feel, and you’ll continue to perceive the light (or lack of it) in the room even with your eyes closed. All these sensory impressions send stimulating messages to your brain. So after quieting your body, consciously relax your sense organs, letting your tongue rest on the floor of your mouth, allowing your eyes to soften back toward your skull and gazing with closed eyes under your cheekbones, and withdraw your awareness from the rest of your senses. With the withdrawal of your senses, your physical relaxation will increase.

Out onto Mary's Lake by Brad Gibson

Focus for the Mind. If your thoughts are busying while you're in Savasana—whether you're trying to decide if you should watch Law and Order to CSI: Miami tonight or considering something more momentous—you won't be able to relax completely or trigger the relaxation response. So after you've aligned and quieted your body, turn your awareness inward. Typically the focus for your mind in Savasana is your breath, the gradual relaxation of specific parts of your body (sometimes called a body scan), or a peaceful image (for example, you might imagine your mind is the surface of a lake whose ripples are slowly subsiding). Rather than simply letting your thoughts wander as they would if you were lying on the grass in your backyard, intentionally keep your mind focused on your object of choice. When you notice your attention wandering, gently return it to that object. For example, if your breath is your focus for your practice, continue to watch your breath for the entire practice, and each time you notice your mind wandering, gently bring it back to your breath again.

Maintaining a mental focus is how you stay alert in the pose, allowing you to reap the benefits of conscious relaxation, rather than simply falling asleep. It helps you stay aware in the pose by keeping your mind anchored in your body, rather than drifting off into fantasy. And it helps you stay present in the pose by keeping your thoughts in the moment, rather than dwelling in the past or racing into the future. 

When you abide in the present moment you naturally become more aware of your own thoughts. As an impartial witness to your own experience, observe each thought as it passes through your mind without becoming involved in any of the storylines.  Alert and aware, serene and detached, watch your thoughts—what’s on TV, should I cook ratatouille or paella, did I remember to feed the goldfish—as they come and go, come and go. There will be time for all that later. Then, like a pond that has been stirred up with a stick, allow your mind to settle down gradually until the waters are serene and clear.

Coming Out. Stay in the pose for at least 10 minutes (it takes 7 or 8 minutes to trigger the relaxation response). When you are ready to come out, take a couple of deep soft breaths, then slowly bend your knees and place the soles of your feet on the ground. Next, slowly turn over onto your right side and rest there for a couple of breaths. Then slowly use your hands to push yourself up to a seated position, allowing your head to release downward until you are completely upright. Finally, when you are seated upright, slowly lift your head. (And, yes, do it all slowly.)