Anatomy of a restorative yoga mat
Walk into a restorative yoga class, and you’ll know you’re in for a special experience. Lights are low. A diffuser might be misting a soothing essential oil. There’s probably unremarkable, but calming music playing.
And of course, your mat is littered in props.
If you’re new to restorative, this might seem a bit extra. But the props are very much part of the point.
What is restorative yoga?
Judith Lasater, an American writer, educator, and yogi, developed restorative yoga in the 1970s. Lasater was a student B.K.S. Iyengar, world-famous yogi and the creator of the alignment-focused, props-heavy style of asana practice that bears his name.
Like her teacher, Lasater saw props as a tool to aid the practitioner in achieving the desired outcome of practice. For Iyengar, that meant a block under the hand to find the optimal alignment in a shape like utthita trikonasana, or triangle pose. For Lasater, the props are a means to what she calls “active relaxation” (Relax and Renew, 6)
“By supporting the body with props,” she writes in Relax and Renew, “we alternately stimulate and relax the body to move toward balance… Restorative poses are for those times when you are feeling weak, fatigued, or stressed.... They are especially beneficial for the times before, during, and after major life events: death of a loved one, change of job or residence, marriage, divorce, major holidays, and vacations” (6).
Restorative encourages students to use props to allow them to find this supported, safe position of active relaxation. It’s form of yoga as much for the mind and heart as the body, giving students’ permission, space, and the tools to sooth their sympathetic nervous system. The goal is to move the practitioner out of a fight-or-flight response and into a healing, parasympathetic nervous system state in which Lasater’s “active relaxation” can occur.
Restorative yoga props and their purpose
There’s a method to the props used to achieve this relaxed state. Lasater categorized them by placement (Relax and Renew, 18):
Props you place on your body:
Eye masks: Iyengar believed that if the head and face are relaxed, the rest of the body will follow – closing the eyes or blocking out light with a mask helps achieve this
Sandbags: Like a weighted blanket, gentle pressure on the spine, hips, hands, or shoulders can provide comfort and a soothing sensation to some
Blankets: they can provide warmth or a safe sensation of being tucked in
Props you can rest on or against:
Bolsters: sturdy pillows that can be used to support the spine, under the knees, or beneath the head, providing comfort and elevating certain parts of the body to achieve specific effects that vary by pose
Blocks: blocks under the knees or supporting a bolster allow the student to explore shapes like supported fish or cobbler’s pose without having to use effort to hold the body in the asana
Props you lie over:
Blankets: can be used under the knees, hips, arms, or feet to prevent discomfort in a shape
Massage balls: can be used to provide gentle pressure to specific muscle areas
Yoga mat: can be used to provide cushioning and prevent sliding around in a shape
Another prop you’ll often see are consent cards. Many studios include options for gentle touch or massage in a restorative class. Practitioners can consent to these additions by flipping a consent card to ‘yes’.
Do you need these fancy props to practice restorative at home? Absolutely not. Pillows, blankets, books, tennis balls, towels, and more can substitute. The props are also optional – it’s your choice as the practitioner. The idea is finding a way to support your body, provide comfort, and allow you to settle.
That said, if you want to try a class with all the bells and whistles, and some gentle touch, come out to relax with Megan Prenty and I at Encompass Health and Wellness Clinic.
