Runners are no strangers to stress. Were wired to chase faster times, conquer longer distances, and crank out more reps. Our constant drive for progressor the illusion of itmay explain why we tend to favor active cross-training options like cycling and circuit training. But sometimes, runners would be better off choosing a slow, relaxing activity. This is where restorative yoga can come into play.

Restorative yoga can benefit your running, not only for the physical pay-offs but the mental advantages, too. To get started, learn about what the practice really is (and how it differs from other forms of yoga). Plus, try five restorative yoga poses meant to bring you calm and comfort right at home.

6 Yoga-Inspired Core Exercises for Recovery

Restorative yoga is a passive, meditative style of yoga. It involves holding poses for several minutes at a time and incorporates props into those poses, including yoga blocks, bolster pillows, and blankets to keep you supported. These props help you hold poses without tiring or feeling super uncomfortable, which allows your muscles to release any tension youve built up with all those miles.

Holding poses for longer periods also gives you the opportunity to focus on your breathing. Breath and restorative yoga go hand-in-hand, says Christine Felstead, a 500-hour certified yoga instructor and author of Yoga for Runners. You dont want to just hang out in a pose and forget about it. You want to use that time to do some really great diaphragmatic breathing. (That means deep belly breathing, rather than inhales and exhales only reaching your chest.)

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Restorative yoga is the opposite of the fluid yoga styles many studios offer, including flow, power, and hot varieties.

On the surface, restorative yoga most closely resembles another slow-paced style of yoga known as Yin yoga. Both call for holding poses for a longer periods of time (typically three to five minutes) and making use of props. However, there are key differences between restorative and Yin styles of yoga.

Yin yoga is more of a stretch-based practice, Felstead says. Each Yin yoga pose is about nudging your muscles and joints deeper toward your end range of motion to increase flexibility and mobility, which can get pretty uncomfortable at times. Imagine stretching as far as you comfortably can, holding that position, and gradually deepening the stretch over the course of a few minutes.

Restorative yoga, on the other hand, is more about muscle relaxation and letting go than it is about seeking a stretch component, Felstead says. You relax into each pose, making sure youre comfortable from the start so you can hold for longer.

Find Your Flow with the 10 Best Yoga Pants

Like other forms of the practice, restorative yoga helps increase the mobility and flexibility of your joints and tissues, making it a great addition to your routine. Restorative yoga poses also encourage you to move your muscles and joints in ways you wouldnt ordinarily move them in running. This can help eliminate muscle tightness and imbalances that contribute to aches, pains, and overuse injuries. Complementing the repetitive movement of running with other activities is going to go a long way toward keeping you injury-free, Felstead says.

But one of the primary benefits of restorative yogaand what sets it apart from other types of yogais its focus on total relaxation. This can be especially beneficial for runners who tend to have high-achiever personalities.

A lot of runners are wired all the time, Felstead says. Many of us run to disconnect from our busy lives, but then unwittingly turn our running routine into another stressor. We track our pace, distance, heart rate, calories burned, and any other metric we can get our hands on to ensure were always making progress.

Tracking progress is great, but couple that stress with the stress of everyday life and youve got a nervous system thats always on high alert. This constant state of readiness can put you at greater risk of high blood pressure, depression, and sleep troubles, according to Harvard Health. Its not a surprise that a lot of runners suffer from insomnia, Felstead notes.

Science-Backed Ways to Beat Stress

Through deep breathing and supportive poses, restorative yoga helps downregulate your nervous system, or shift it from a sympathetic (fight-or-flight) to a parasympathetic (rest-and-digest) state. In fact, one 2017 review published in Psychoneuroendocrinology reveals that a mindfulness-based yoga practice can lower stress indicators like cortisol (a stress hormone), blood pressure, and heart rate.

The stress-busting effects of yoga may help runners who struggle with sleep issues, too, according to research. For one 2014 study, researchers had a group of older adults with insomnia attend two weekly yoga classes. After 12 weeks, the yoga group saw significant improvements in sleep quality, sleep duration, and sleep efficiency (measured by the percentage of time in bed that people were asleep) compared to the non-yoga group. While researchers didnt classify the style as restorative yoga, the classes incorporated elements of restorative yoga, including meditative poses designed to improve mind-body skills like breath awareness. The group also practiced meditative yoga poses at home every day.

The following restorative yoga poses from Felstead are ideal for any runner who needs to slow down from time to time (read: all runners). Practice these poses before bed if you struggle to shut off your brain at the end of a stressful day and/or use them to kick-start recovery after a hard run or race.

Make sure you practice diaphragmatic breathing in each pose. To familiarize yourself with diaphragmatic breathing, place one hand just below your rib cage and the other on your upper chest. Breathe in slowly through your nose so you feel your rib cage expand in the front, sides, and back. The hand on your chest should stay still. Exhale slowly and fully through your nose, allowing your ribs and belly to soften and relax.

If any of the poses cause pain, stop or modify the pose.

How to use this list: Complete the following poses in order. Hold each pose for 3 to 5 minutes. (The entire sequence should take you 15 to 25 minutes.) Each move is demonstrated by Rena Elezar, P.T., D.P.T., C.S.C.S., physical therapist, trainer, and co-founder of Match Fit Performance, so you can master the proper form.

You will need a few pillows, a folded blanket or towel, a yoga block, and a yoga mat is optional.

How to do it: Place a yoga mat on the floor next to a wall and place a folded blanket or towel next to the wall. Lie faceup and scoot toward the wall until your butt is a few inches away and propped up on the folded blanket or towel. Let hips, back, and head rest on the floor. Extend legs so the backs of heels rest against the wall and let knees bend slightly. Rest arms at sides. Relax and breathe deeply through your diaphragm. Hold, then come out of the pose slowly.

Why its great for runners: This pose relieves tired legs by moving the blood back into the body. Plus, elevating your hips with a pillow or blanket helps place your pelvis in a posterior (backward) tiltthe opposite of the anterior (forward) pelvic tilt common in runners, Felstead says. When your pelvis constantly tilts forward, you may experience tightness in the muscles in the front of your pelvis, which can worsen lower back pain.

How to do it: Have a yoga block within reach. Lie faceup on the floor, bend both knees, and place feet flat on the floor hip-width apart. Let arms rest on the floor at sides, palms down. Press feet into the floor and lift hips up, drawing the tailbone upward. Grab the yoga block and slide it under your butt to support hips. Then, press arms and shoulders into the floor to lift chest. Interlace fingers below the yoga block. Relax and breathe deeply through your diaphragm. Hold.

Why its great for runners: Many runners tend to let their shoulders round forward both when running and throughout daily life, Felstead says. This pose can help runners open up their chests and shoulders.

How to do it: Stack a few pillows or folded blankets lengthwise in the center of a yoga mat. Kneel behind the stack with toes together and knees hip-width apart. Fold forward to rest torso and head on the pile of pillows or blankets. Let arms hang down so your forearms and palms are flat on the floor. You should feel yourself relax into the pose; add or remove pillows and blankets as needed until you find the right level of support. Relax and breathe deeply through your diaphragm. Hold.

Why its great for runners: This position stretches out the hips, thighs, and ankles. Its also a great pose for releasing tightness in the lower back.

How to do it: Sit with your legs extended in front of you and place a stack of pillows and/or folded blankets between legs. Press the top of head toward the ceiling to lengthen spine. Then, keeping spine long, hinge at hips to fold forward over the pillows or blankets. Allow torso and forehead to rest there. Let arms hang down so palms lie flat on the floor. Relax and breathe deeply through your diaphragm. Hold.

Why its great for runners: A supported forward bend offers a deep stretch for the entire back of body, from the neck and the spine to the hamstrings and calves.

How to do it: Place a yoga mat on the floor next to a couch or soft chair. Lie faceup and scoot toward the couch or chair until youre able to bend knees and rest calves and feet on the couch or chair. Let your head, back, and arms rest on the floor. Keep hands open, palms up; allow ankles to roll open. Relax and breathe deeply through your diaphragm. Hold, then come out of the pose slowly.

Why its great for runners: Yoga classes typically end with savasana, also known as corpse pose. Its an opportunity to let your entire body relax so you can focus on taking deeper, fuller breaths. Resting your legs on a couch instead of the floor takes some of the strain off your lower back.

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What is Restorative Yoga? | Restorative Yoga Benefits for Runners - Runner's World

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THIRUVANANTHAPURAM:For city-based yoga instructor T Sreeram, the pandemic and subsequent lockdowns called for the need to take care of mental and physical health. He has been practising yoga for the past 17 years and recently, he and his team, called Sahasra Aarush Yoga, won accolades for their 12-hour-long attempt of suryanamaskara. The team did 1,009 rounds of the suryanamaskara and won a place in the Asia Book of Records and India Book of Records. He is now gearing up to set the world record for Chandranamaskara or moon salutation, a rare form of yoga practice.

Sreeram, 52, and his 14 disciples have been practising at Gandhi Bhavan, Thycaud, for a month now. The moon salutation includes 16 asanas or steps per round. Sreeram aims to promote yoga among more people by showcasing its importance.

After suryanamaskara, we all gained confidence in our body and mind. The moon salutation involves more tough poses including back bending, which makes the body more flexible, It is a good therapy for back pain too.

Last month we started the practice and are planning to attempt the Guinness World Records in January next year, adds Sreeram who also plans to attempt a four-hour-long sheershasana or headstand for the Guinness World Records. Sreeram studied yoga after being inspired by his father, an army officer who had participated in the second world war and practised yoga. Suryanamaskara, simple and powerful yoga practice, cleanses one internally, he says.

If your mind and internal system are healthy and happy, it reflects immediately on the outer body, especially the face. Also, performing 25 rounds of pranayamas in a day will boost the immune system and help with breath control, adds Sreeram.

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The yoga way of life - The New Indian Express

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Eye On | The Yogi Grind | An inclusive caf, yoga studio and plant shop - wenatcheeworld.com

Shilpa Shetty kickstarts November with a combination of yoga positions(Instagram/@theshilpashetty)

Shilpa Shetty wants to end the year on a healthy note. As we rang into the second last month of the year, it is only a matter of weeks before this year ends and the next one arrives. The moment Shilpa Shetty had the same realization, she felt the need to kickstart the week and the month on a fresh note of yoga, fitness and wellness.

Shilpa Shetty swears by yoga and the snippets of her fitness routine often find way to her Instagram profile. The actor also keeps sharing the steps to performs and the benefits of the yoga positions with the intention of motivating her fans to take up the same.

Shilpa Shetty was back on Monday with a fresh video of herself in her home garden, amidst greenery and on her favourite place the yoga mat. In the video, Shilpa can be seen performing a combination of four yoga positions to stretch her back muscles. For Monday, Shilpa chose Viparita Shalabasana, Ardha Shalabasana, Dhanurasana, and Balasana.

ALSO READ: Straight from the farm, Shilpa Shetty speaks of organic farming

She started by stretching her body while keeping her hands and her legs in air and balancing her body on her stomach. She then went on to move her legs in a vertical position, perpendicular to her body. In the later part of the video, Shilpa can be seen performing the Dhanurasana where she bent her legs inwards and held the feet with her body hands. Its the first day of the second last month of the year! When I realised this, I decided to start the day, week, and month with yoga, she wrote in her caption.

Shilpa noted down the benefits of performing the asanas. Its one of the best ways to stretch and strengthen the back and spine. While this routine helps strengthen the neck and shoulder, it also helps improve digestion and helps tone the thighs and glutes (buttocks). The body feels completely rejuvenated and ready to take on the day ahead, wrote Shilpa.

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Shilpa Shetty kickstarts November with a combination of yoga positions - Hindustan Times

Welcome to the Well+Good SHOP. Our editors put their years of know-how to work in order to pick products (from skin care to self care and beyond) theyre betting youll love. Even better? In articles marked with the Well+Good SHOP logolike this oneyoure able to add to cart without ever leaving Well+Good. Happy shopping! Explore the SHOP

Youve got a yogi in your life, and youre thinking about getting them another pair of leggingsdont. It *is* the thought that counts, but if youre spending your money on a gift with the hopes theyll actually use it, get them something they dont already have a ton of. Naya Rappaport, yoga trainer withAlo Moves, shares the gifts your yoga-obsessed friends actually want.

The greatest gift is quality time with loved ones, says Rappaport. Theres nothing better than that; but something tangible would be a basket of small goodies that all yoga practitioners would love and use. Ahead, all the makings of the dream gift basket for your favorite yoga aficionado.

With theWell+Good SHOP, you can now add products to your cart right from this article page. Just click on the product below and more details will pop up in a new window. Hit add to cart and voila! Thats it! As you read more SHOP articles, you can keep adding products to your cart and check out when youre ready (look for the cart icon on the right side of your screen).

Ritual Oil Trio $58.00

Whether theyre using a few drops in their diffuser, on their skin, or in a mix to clean their yoga mat, essential oils are just thatessential! This set of three from The Well offers curated blends for different moods. Just an FYI, theyre created with sustainably sourced oils and are designed to energize, reset, and calm. These are specifically roller oils, so you can easily roll on your pulse points (behind ears, on temples, etc.)

The Well Relax Essential Oil Blend $48.00

If you need a bottle you can use for your diffuser or dilute with water, this essential oil blend from The Well actually comes with a dropper. The scent encourages relaxation and is formulated with Buddha wood, lavender, sweet orange, vetiver, sweet marjoram, and amyris.

Yogi Bare Lightweight Travel Yoga Mat, Cosmic $70.00

We love this Yogi Bare mat because its so lightweight and makes going to yoga class easy-peasy (its also machine washable and gorgeoussomething your yogi pal may not already own). Another mat that stands out is one thatd make their life a little easier: the new no-slip yoga mat towel from Alo. Its got a silicone pattern backing for extra grip.

Uncommon Goods Self-Sanitizing Water Bottle $95.00

Rappaport says you cant go wrong with a Hydro Flask (her personal favorite), and we get why. Theyre ultra-insulated water bottles that wont leak no matter what. Our second favorite? This self-sanitizing water bottle that uses UV-C LED lights that knock out 99.9 percent of bacteria every two hours (this happens with the push of a buttonits pretty cool).

Intelligent Change The Five Minute Journal $25.00

Yoga is more than an exercise or way to get flexible: Its a lifestyle. Those who are truly invested in the practice are also working on personal, spiritual development. This is why Rappaport suggests a good journal. The Five Minute Journal is an excellent tool for logging mood, tracking gratitude, and setting intentions for your day.

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These Are the Best Gifts To Give Your Friend Who Loves Yoga, According to a Yoga Trainer - Well+Good

Ember, the latest NPC to arrive in Fortnite, will assign players with the Fire Yoga questline. There are five stages, which can be considered the best way of leveling up in Chapter 3 Season 8.

The first stage involves destroying a fireplace at one of several different POIs. After that, they can set ten structures on fire and emote within 5 meters of a smoking car. The fourth stage is to ignite an opponent with a firefly jar, which can admittedly require players to have stellar aim.

The final stage to complete the Fire Yoga questline is to heal at a campfire.

Ember will be found to the west of the orchard, a landmark introduced in Chapter 2 Season 1. The orchard can be found to the northeast of Corny Crops. There's a hill to the west of that landmark where Ember will be wandering around. Players can get close to the hill and see the familiar chat icon come up on their minimap.

Stage one is to destroy a fireplace at one of several POIs, which isn't too difficult. Stage two and stage four require firefly jars, so keep those on hand. The former stage can be done with the Dragon's Breath sniper, but that's an Exotic. Stage three requires damaging a car until it smokes.

The final stage of Ember's Fire Yoga questline is simple: heal at a campfire. Campfires can be found all across the Fortnite map. There are nearly 100, so finding one shouldn't be too difficult.

The best locations for campfires are near bodies of water. There are multiple campsites near rivers which come with campfires. Fortnite players will need to have less than 85 health for this to work. They can then activate it, receive a bit of health and complete the challenge.

The full questline is:

Fortnite Season 8 Ember Fire Yoga questline challenges: Full list and how to complete them

Where to find Ember in Fortnite Season 8

Where to destroy a fireplace at Lazy Lake, Craggy Cliffs and Holly Hedges in Fortnite Chapter 2 Season 8

These Fortnite challenges are all live.

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Ember Fire Yoga questline: Where to find and heal from a campfire in Fortnite Chapter 2 Season 8 - Sportskeeda

Yoga is an exercise well known to increase energy and brighten moods - just what we all need as the days get darker.

According to the NHS website There's some evidence that regular yoga practice may be beneficial for people with high blood pressure, heart disease, aches and pains including lower back pain depression and stress.

Healthline adds, Multiple studies have shown that it can decrease the secretion of cortisol, the primary stress hormone.

Read more: The city centre roof terrace in Cardiff where you can do sunrise yoga

The proof is in the pudding so as the weather gets darker and colder, a yoga retreat at one of these top options in Wales could be the trick to beating the winter blues.

Here our sister website 2Chill runs down some available:

When: November 25

Where: Garth Barns, Garth, Llanidloes, Powys

Price: From 575

Enjoy nourishing meals and yoga workshops during a long weekend in mid Wales which promises two yoga sessions per day with a variety of techniques.

Each morning will start with breathe and flow yoga practices while the afternoons will be filled with restorative yoga sessions.

Breakfast, lunch and dinner are provided, prepared by a local chef.

The sessions are run by Adrienn Szigeti, who studied by immersing herself in yogic studies in India and the Himalaya Yoga Valley in Goa.

When: November 5, 19 and December 17

Where: Old Lan Farmhouse, Login, Whitland, Carmarthenshire

Price: From 567

Advertised as a package to rejuvenate your mind, body and spirit, this holistic body wellness package at a farmhouse in Login, Carmarthenshire is offering it all.

From yoga and pole fitness to colour therapy and making your own remedies, this is one for someone not afraid to throw themselves into the unexpected.

The package includes two nights accommodation and meals.

When: November 25, December 9

Where: Stables Wellbeing, Llwyn Dewi, Trap, Llandeilo, Carmarthenshire

Price: From 489

Based in a renovated barn with underfloor heating in the stunning Brecon Beacons, this retreat is the perfect getaway from the stress of daily life.

The barn even has six acres of land with ancient medieval chapel ruins and a woodland walk.

You can try two practices which complement each other - yoga and pilates and try different styles of each while the barn also offers nourishing vegan food to keep you well fed.

When: November 11, 14

Where: Ty Capel B&B, Neptune Road, Tywyn, Gwynedd

Price: From 593

Surrounded by the beautiful coast of Gwynedd and beautiful landscapes of Snowdonia, this four day retreat promises yoga, meditation, walks, gong bath, Reiki and mindfulness.

Visitors will stay in a gothic style converted chapel which was a former Methodist chapel.

There will be two or three yoga classes per day run by instructors Frankie and Katy with the option of beginner or intermediate and daily meals provided.

You will be trying different yoga styles including Vinyasa, Yin, Restorative and Nidra.

When: November 15, 19

Where: The Old Granary, Groes Ddu Farm, Nr Dolanog Powys

Price: From 568

If you missed out on taking time off in summer, this autumn retreat is your opportunity to rejuvenate and recharge with twice daily yoga sessions, daily guided meditation and creative journaling and walks.

Try Yin and Restorative yoga with instructor Josephine McGrail, a healer and yoga teacher who usually teaches in London.

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Best yoga retreats in Wales to beat the winter blues - Wales Online

LOS ANGELES--(BUSINESS WIRE)--Today, Lenovo's Yoga brand and Intel Evo platform announced the return of their award-winning music creative program, For All Creators. This year, the brand is expanding its creative scope to include art, architecture, and design to help create an unforgettable experience in partnership with multi-platinum Universal Music Group Singer/Songwriter/Actor Troye Sivan and Architectural Digest. The program celebrates the power of technology to empower creativity and self-expression by harnessing fans' and creators' imagination and virtually partnering them with elite visionaries like Troye and a notable designer. Select creators will work alongside them to create a bespoke art installation inspired by Lenovos top-of-the-line, 2-in-1 Yoga laptop for an exclusive performance to celebrate Art Basel Miami Beach, in partnership with Architectural Digest.

Im thrilled to be partnering with Lenovo and Intel Evo on For All Creators. I cant wait to see the originality and creativity from the contest winners and go on this artistic journey with them. It will be incredible to see their authentic designs come to life and have the opportunity to showcase their work alongside one of my all-time favorite designers for my performance in celebration of Art Basel, said Troye Sivan.

Lenovo, Intel Evo and Troye Sivan have launched the program across social channels by calling all creators in North America to submit a sketch, mood board or collage that bring alive various creative expressions/themes as outlined on a custom microsite created for the program - Visit https://lenovoyogacreatorscontest.com/ for full Official Rules and Entry Guidelines.

At Lenovo, our mission is to develop technology that empowers and inspires people. The For All Creators program provides creatives the opportunity to showcase their talents and integrate technology, music, art and culture through this performance by Troye Sivan featuring a stunning Lenovo Yoga art installation, said Gerald Youngblood, Chief Marketing Officer of Lenovo North America.

The competition winners will be selected by a jury that includes Troye Sivan and will be notified no later than November 15th, 2021. All will have the opportunity to video chat directly with Troye Sivan and the notable designer to discuss their submission, the creative expressions/themes and conceptualize the art installation together.

The winning creators will also be gifted a Lenovo Yoga laptop, have integration into the art installation, receive a Best Buy Creator pack and more!

The art installation will be the centerpiece of Troye's performance in celebration of Art Basel, which will be teased live on TikTok. The power and creative functionality of the Lenovo Yoga will be used to conceptualize, design, and bring it to life both on-screen and at the venue.

Its been an absolute pleasure teaming up with Lenovo and Intel to bring the For All Creators program to life and see it continue on this year with Troye Sivan, said Richard Yaffa, Global Head of Universal Music Group for Brands, We are always looking for creative ways to involve UMG artists with forward thinking brands and in this particular case witnessing how music, design and technology can ignite creativity and inspiration.

Like the art installation and performance, the Yoga 9i is crafted for a premium entertainment experience, featuring stunning visuals enabled by Dolby Vision for ultra-vivid picture quality and spectacular sound powered by Dolby Atmos Speaker System. And with up to 15+ hours of battery life1, the Yoga 9i enables creators, and fans, to work from anywhere without sacrificing comfort, performance, or high resolution.

The Lenovo Yoga brand is available exclusively at Best Buy in the United States and at select retailers in Canada as well as on lenovo.com.

1 All battery life claims are approximate and based on test results using the MobileMark 2014 ver 1.5 battery life benchmark test. Actual results will vary and depend on numerous factors including product configuration and usage, software, operating conditions, wireless functionality, power management settings, screen brightness and other factors. The maximum capacity of the battery will naturally decrease with time and usage. See https://bapco.com/products/mobilemark-2014/ for additional details.

About Troye Sivan

Troye Sivan, has amassed over 10 billion combined global streams, including one billion video streams, over the course of his career. His sophomore album, Bloom (Capitol Records), was named as one of the best albums of 2018 by critics at Rolling Stone, The Guardian, USA Today, Billboard, OUT, NPR Music and numerous other publications, with TIME saying, Troye Sivan is the perfect pop star.

In A Dream, which followed in 2020, included the hits Take Yourself Home and Easy. Troye later teamed up with Kacey Musgraves on a new version of Easy, which featured Mark Ronson, which has racked up over 74 million combined streams worldwide. You, Troyes recent collaboration with Regard and Tate McRae, has become a top 10 hit at Top 40 radio, marking his highest-charting single at the format. The track, which climbed to the No. 1 position on Billboards Hot Dance/Electronic Songs chart, has amassed over 200 million combined global streams.

His numerous awards include a Billboard Music Awards trophy, three MTV Europe Music awards and two GLAAD Media wins. Revelation, his collaboration with Jnsi for the film Boy Erased which Troye co-starred in was nominated for a Golden Globe for Best Original Song Motion Picture and shortlisted for an Oscar. Louder Than Bombs, a track Troye co-wrote, is featured on the BTS album Map of The Soul:7, which debuted at #1 in the U.S., Korea, Australia and around the world in 2020.

About Lenovo

Lenovo (HKSE: 992) (ADR: LNVGY) is a US$60 billion revenue Fortune Global 500 company serving customers in 180 markets around the world. Focused on a bold vision to deliver smarter technology for all, we are developing world-changing technologies that power (through devices and infrastructure) and empower (through solutions and software) millions of customers every day and together create a more inclusive, trustworthy and sustainable digital society for everyone, everywhere. To find out more visit https:www.lenovo.com, follow us on LinkedIn, Facebook, Twitter, YouTube, Instagram, Weibo and read about the latest news via our StoryHub.

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Troye Sivan Partners With Lenovo Yoga and Intel Evo to Inspire a New Generation of Creators by Bringing Back the Award-Winning Music Program For All...

Active rest might be an oxymoron, yet it perfectly describes what students sometimes need the most. Amid assignment-induced stress, it is sometimes necessary to purposefully set aside time to reset, and restorative yoga is the perfect solution. Syllabus week is long gone, and the doom and gloom that comes with midterms, papers and actual schoolwork has set in.

Restorative yoga originates from the teachings of B.K.S. Iyengar, a yoga practitioner from India. His original teachings included invigorating classes that utilized props to help practitioners align the body. Yoga teacher Judith Hanson Lasater helped the practire grow in popularity with her 2005 book, Relax and Renew: Restful Yoga for Stressful Times.

Over time, restorative yoga has evolved to take many forms. The poses and style of practice vary between instructors, but the end goal remains the same: Refresh the body and mind. With the use of props like yoga blocks or blankets to remove any strain on the muscles, restorative yoga can decrease stress and improve mental health.

Angel Gonzalez, a certified yoga instructor with over 200 hours of practice, offers a restorative yoga class each Monday in Yates Studio A with calming music, string lights and extensive guidance for those just starting out with restorative yoga.

Restorative yoga is a yoga practice in which we support the body to such an extent that we feel safe enough to completely relax the body and mind, Gonzalez said in an interview with The Hoya. So typically the poses are held for a long time, and youll only do four to six poses. And the reason why your body is fully supported is to allow your muscles to fully relax.

This relaxed state triggers a hormonal response from the parasympathetic nervous system, the system that allows the body to rest, replenish cells and calm down from fight-or-flight hormones triggered by the sympathetic nervous system.

Restorative yoga allows you to enter the parasympathetic system, or the parasympathetic nervous system, in order to kind of replenish or restart those systems, Gonzalez said.

To get into this deep state of active relaxation, yoga poses like childs pose and corpse pose are not too straining, so it is easier to focus on easing the mind. Restorative yoga is beneficial to mental health, since participants enter with the intention to relax and distress both physically and mentally.

Gonzalez first began practicing yoga midway through his undergraduate years, when he was pursuing a degree that he disliked in order to meet familial expectations. When he started doing yoga, he felt transformed by the practice.

It was a time that was difficult for me; I was in a degree that I wasnt entirely happy with, Gonzalez said. I took a chance of taking some yoga classes every year in my university. It was a wonderful studio. And that was it.

Gonzalezs dilemma is not uncommon; many college students can feel unhappy with their studies at certain points throughout the semester, so trying out yoga classes might be the perfect activity to engage in during a particularly stressful week.

Betsy Regan (COL 25) tried out Gonzalezs restorative yoga class at Yates for the first time this week, attempting to take a relaxing and restful break from studying (Full disclosure: Regan is a Blog writer at The Hoya).

I have taken yoga before but never at Yates or a restorative class, Regan said in an interview with The Hoya. I liked it. It kind of felt like organized napping, but it was a nice break from my day. Id been studying a lot for my midterm, so it helped me relax, and it was a break that let me clear my head.

Gonzalez encourages everyone even remotely interested in yoga to try out variations, including restorative, as a form of relaxation and stress relief. For those unwilling to make the trek to Yates, YouTube also offers many free videos ranging from ten minutes to an hour.

Restorative yoga is accessible and can be adapted to everyone regardless of age, experience, injuries or physical ability, because we can always use props to accommodate and support peoples bodies, Gonzalez said. Everyone can practice the postures and experience relaxation.

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Active Relaxation: The Power of Restorative Yoga - Georgetown University The Hoya

opinion

Jeff Binkley | Your Turn

Watch Video: After Tallahassee yoga studio shooting, yoga practiced downtown

Today marks three years since our daughter Maura lost her life, along with Dr. Nancy Van Vessem, in a hate-motivated shooting at the Tallahassee Hot Yoga Studio. Four other women were also wounded.

Lives, plans and dreams were shattered. Voids created that can never be filled.

Despite the perpetrators documented public history of hatred and unabated criminal behavior toward women and girls, the horrible crimes committed in Tallahassee three years ago today have never been legally identified or officially reported as hate crimes. Maura and the other victims were cruelly attacked for no other reason than being women, but Florida law does not recognize hate crimes against women though it does recognize bias motivation related to race, religion or national origin.

View Gallery: Maura's Voice foundation launch celebration

The victims' stories:

Since 2018, we have worked with legislative sponsors and the Florida Hate Crime Coalition in attempts to amend Floridas Hate Crime Law to include gender (along with gender identity and revised language on disability) in the victim classes for these crimes.This is the type of straightforward technical revision made through dozens of bills filed every year to improve Floridas criminal justice system. Yet, legislative leadership refuses to take action to advance this measure.

Several points, supported by experience and research, have been made repeatedly regarding why a comprehensive hate crimes statute would help protect Floridians.

They are all based on the generally accepted principles that to most effectively address crimes they must be uniformly and correctly reported for what they are, studied and better understood with recognition and penalties commensurate with their harm to individuals and society.

For a summary of this rationale, see https://florida.adl.organd click on initiatives and Florida hate crime coalition.

If what happened to Maura, Dr. Van Vessem and the other victims in Tallahassee while most members of the Legislature were in town for committee meetings, plus the substantial body of information submitted, is not enough to move Floridas Legislature to act and classify gender-motivated hate crimes as what they are we ask that leaders and those who have yet to step forward in support of legislation also consider the following:

Inclusive hate crime laws, in combination with best practices by law enforcement and the courts system, could have prevented what happened here on Nov. 2, 2018, and can prevent future violent crimes against women, girls (and others) from happening.

The perpetrator was charged twice and convicted once of battery (for inappropriate touching of women) in Leon County. If the Hate Crimes Law in place at the time had included gender, and police and the States Attorneys office had checked the perpetrators on-line, public postings, it would have been clear that he bore hatred and fetishized violent acts toward women.

Back story:

Using threat assessment techniques in evaluation could have identified the degree of risk. Then they could have included a well-documented hate crime charge with battery raising its status from a first-degree misdemeanor to a third-degree felony. This could have resulted in one or more felony convictions, a prison sentence that could have kept him off the streets and prohibition from legally purchasing a firearm (as he did to commit the attacks in Tallahassee).

Of course, no single statutory revision can prevent all violent hate crimes. But formally recognizing and appropriately punishing gender motivated hate crimes can go a long way in better protecting the rights and safety of women and girls in Florida.

Back story:

We ask all members of the Florida Legislature to look in their hearts, open their minds and make 2022 the year that violence against women and girls because of who they are is recognized as the serious crime it so clearly is.Whats stopping you?

Jeff Binkley and his wife, Margaret, are co-founders of Mauras Voice, an organization dedicated to addressing hatred and violence in our society.

Send letters to the editor (up to 200 words) or Your Turn columns (about 500 words) to letters@tallahassee.com. Please include your address for verification purposes only, and if you send a Your Turn, also include a photo and 1-2 line bio of yourself. You can also submit anonymous Zing!s atTallahassee.com/Zing. Submissions are published on a space-available basis. All submissions may be edited for content, clarity and length, and may also be published by any part of the USA TODAY NETWORK.

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Three years after yoga studio shooting, my daughter's death is a call for legislative action | Opinion - Tallahassee Democrat