What is REST?

My thoughts on the “REST” and  RESTorative Yoga

(This is an opinion article…*note* I am not a doctor or rest researcher)

We’ve all heard it (and even said it) before. 

“Make sure to get plenty of rest”

It’s a recommendation from your doctor, a suggestion from your caregiver or partner...you’ve said to a friend or colleague in need of some down time. But what does the word “rest” really mean? Does the average human *or hustling North American* understand rest?

As a society, we are familiar with other phrases like “I'll rest when I'm dead” alluding to the idea that there may not be enough time to rest. That rest is futile or even a waste of time. Rest is for the unproductive…right?

What comes up for you when you think about resting?

The concept of rest has two main layers...

1) How do we (Humans/ North Americans) access rest? 

2) Part of the “rest process” is being okay with doing it.

What does rest look like and feels like? What kinds of things do you do to access states of rest?

Perhaps we are a “restless society” because we constantly tell ourselves and each other that rest is reserved for the dead, the lazy, and the fragile? Let’s face it...we often feel guilty for taking time for ourselves! Busyness in our culture is worn as a badge of honour. 

I’ve heard a few times this month “If you want something done, find the busiest person you know”. A statement loaded with the idea that the busier we are the more productive we are, though this concept has been debunked over and over. Have you heard of the 52/ 17 theory?

What is the definition of rest anyway? 
A quick google search turns up COUNTLESS definitions, including…

to refresh oneself, as by sleeping, lying down, or relaxing. · to relieve weariness by cessation of exertion or labor. (dictionary.com)

To cease from action or motion. refrain from labor or exertion. To be free from anxiety or disturbance. (merriam webster)

“Rest involves your whole being, not just your body...With complete and regular rest, you will restore your health, enhance your performance and achieve an amazing sense of well-being.” (creation health)

Safe to say we are still uncovering the specifics around rest; including what rest is, the benefits of it, and personal/ cultural ideas around resting.

SLEEP is not REST

Though we sometimes use these words interchangeably, research supports the idea that, though they’re both invaluable when it comes to health and wellbeing, sleep and rest are two very different things. 

Sleep is described as a “body-mind state in which we experience sensory detachment from our surroundings” whereas rest has “a broader definition than sleep [and] defined as behavior aimed at increasing physical and mental well-being, which usually involves stopping activity”. It is generally supported that “rest helps us recover from physical and mental effort and can be either active or passive.” (direct quotes from Katy Foster @sleep.org)

What is Rest?

I heard Lizze Lasater, daughter of restorative yoga queen Judith Lasater, describe rest as being intentional. I liked this concept. 

Many things seem like rest in theory. For me, napping, reading a good book, watching netflix, or cooking a nice meal seem like rest activities. At the same time…napping can lead to tossing and turning, and dream-states which are not always restful. An intriguing book or a thought provoking movie can cause a racing mind or heart depending on the theme.

If I add intention to the idea of rest, I might find myself choosing to rest in completely different ways than an average Friday night. Meditating, taking a quiet bath, or diving into a restorative yoga practice, for example.

What activities come to mind when you think of resting?

Some research points to rest activities being very personal. Christine Hammond (author of the book The Art of Rest) talks of this when she shares a story of someone jogging as a form of rest. That just doesn’t get my rest button beeping!  And I can see how it would feel restful to some. Safe to say it is probably counterproductive to judge or compare rest activities…if it brings you a sense of wellbeing, then it is probably working.

The Rest Test

The rest test is considered the largest study on rest to date, and the results are interesting. The study included 18,000 who were asked to choose their top three preferred activities for rest...these are the ones that came out on top…

10) Meditating / Mindfulness

9) Watching TV

8) Daydreaming

7) Bathing/ Showering

6) Walking

5) Doing nothing in particular

4) Listening to music

3) Being on your own

2) Being in the natural environment

1) Reading

Find out more info here about The Rest Test

Here is a spotify link to hear Claudia Hammond and The Art of Rest with Intelligence Squared Podcast.

I can see my rest preferences in this list. Can you? A lot of my personal Balsamic Moon rituals are listed above.

What about you? Did any of your favourite rest activities make the list?

How Restorative Yoga works…

Restorative yoga is the use of props (pillows, blankets etc.) to support the body in ways that encourage states of rest, ease and calm to bring about feelings of health and wellness. The postures themselves help to lower stress, aid in digestion, aid in improved sleep and helps calm and soothe the nervous system (to name a few).

Restorative yoga is my one of my favourite ways to incorporate rest into my routine and it can be done anywhere. Even just 5-10 minutes in a restorative posture can change how you feel in your body and how you show up in the world. 

Though this type of yoga is associated with all the fancy yoga props, all you need is a comfortable warm space and some cozy things that you already have around the house to help set you up. 

Why Rest?

Research is pointing to benefits of rest; increased feelings of health and wellbeing, increased productivity (which technically negates the “rest when you’re dead” vibe) healthier brains, increased memory, better digestion and fertility, and less rates of stress and anxiety. 

Really, no matter HOW you choose to rest...just do it! It is important to take time to do the things that make you feel calm, at ease, and removed from being the “do-er”. While you’re resting? PUT AWAY THE SHAME AND GUILT. It is okay to take time for yourself and, in fact, it may make you a better (more productive) human in the end. 

If you need a few creative options for getting your “rest on”, check out my blog below, called Happy Balsamic Moon! The perfect time to rest is NOW.

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I am offering an ONLINE restorative yoga class every Tuesday evening from 7:30-9 p.m. MST. Come join in to feel the effects of the practice for yourself.

Are we friends on Instagram? If not, we should be!

I’d love to see how you incorporate rest into your life. Feel free to tag me in a photo of you practicing rest @thebalsamicmoon

Until next time,

Happy resting and Much love,

Bri

Happy Balsamic Moon!

Some people believe we have a natural connection to the moon and function within the pulls of the lunar calendar. Because of this, there is an idea that certain activities are most potent at different times of the month.

The Balsamic Moon, usually lasting three and a half days before the new moon, is a potent time for REST. The time of planning, accomplishing, and celebrating has come to an end. The time to invite stillness, reflection, and nothingness has arrived. 

Some ideas for honouring and celebrating The Balsamic Moon...

• Taking a “ceremonial” bath or shower. Make it RELAXING and make it about YOU. Whatever that means to you. Light a candle, put on a face mask, exfoliate, play your favourite tunes. Notice the water on your skin and imagine your day, your month or the winter season flushing out of your body and down the drain. 

• Going for a walk in nature by yourself. Leave behind your pooch, your partner or kids, pop your phone on silent and take yourself out for a walk. Be present with yourself and the environment around you. Notice the air on your skin, the sounds, textures and colours around you. Notice your feet on the earth. Just be.

• Connecting to your breath. Find a cozy spot in your house, set a timer (make it a peaceful alarm) and spend five or ten minutes noticing your breath or practicing your favourite breath exercise. Lowering your gaze or closing your eyes as you notice the natural movements of breathing.

• Carving out time for meditation. Take time connecting to your inner wisdom. Meditation for the majority of us is the practice of observing our mind-chatter. Meditating during this moon phase can sometimes offer us additional “downloads” of useful information in between those moments of busy mind. These messages from our intuitive selves can bring clarity, purpose or suggestions for the month ahead. 

• Daydreaming or doing nothing. Daydreaming is often seen as a useless activity, but in moderation it can allow the brain to feel more rested. “Doing nothing” as an adult is a radical concept on it’s own! Give yourself permission to take a break. Lay on your back and watch the clouds or pop yourself in a cozy place, like on a couch, and take a couple minutes to literally do nothing. 

• Taking a restorative yoga class. Our online restorative session this Tuesday, June 8th, from 7:30-9 p.m. will be all about the slowww and easeful practice. Come join in.

Are we friends on Instagram? If not, we should be!

I would love to hear how you carved out intentional time to honour this important moon phase! Get in touch to share how it felt for you by DM’ing me or tagging me in a photo of you pre or post ceremony @thebalsamicmoon

Want to incorporate The Balsamic Moon Phase into your monthly calendar? I have already compiled the 2021 Balsamic Moon Dates here.

Much love,

Bri

Restorative Yoga At Home

Countless restorative yoga classes were cancelled when the pandemic hit. This is because of the perception that restorative yoga cannot be practiced at home. Surely your yoga students need access to the prop closet!

I know restorative yoga can feel impossible at home without all the fancy studio gear...but I am here to tell you it is simply not true! Rest is created when we feel safe and cozy; for most of us this is inside our own homes. All the qualities you love about a good in-studio restorative class can be cultivated wherever you are. Believe it or not, there are tonnes of things you already have within reach to help you access states of comfort and ease without needing all the fancy props.

The most IMPORTANT aspect of a restorative yoga session is the space you practice in. Think warm, quiet, still, safe and dark. Where in your home can you find a space that feels good? Where can you dim the lights and get away from noise? Perhaps somewhere you won’t be bothered by a humming appliance, the sounds of street noise or even the constant blowing of an AC unit. GO THERE. Let your housemates know (even the furry friends) that you’re unavailable for the next _X_ amount of minutes. Collect all your supplies, grab a warm blanket and a pair of socks, and put your phone on silent. Make the space yours. Do whatever you need to do to make rest accessible to you. 

Now onto the props.

YOGA MATS:

We use yoga mats for restorative practice at studios...to be frank...because that is just what is done. If you have a yoga mat, great! Even better, practicing on a plush carpet. If you do use a yoga mat, you might want to place a blanket on top of it for extra warmth and comfort.

BOLSTERS:

Almost every restorative posture uses at least one or two bolsters. The more the merrier. If you don’t have access to one, don’t fret, bolsters can be substituted with firm cushions (like the ones that might make up your couch) or a rolled up yoga mat with a couple blankets stacked on top. 

This is an easy way make your own bolster:

NOTE: There is a bit of effort involved, so use pillow(s) and towel(s) that won’t be missed for other purposes to save you from building and dismantling your bolster after every use. The steps below are for creating one bolster at a time. If you want to practice with two or more, gather double the supplies.

Fold towels into a similar shape and size as your pillow. For most of you this means folding your towel into thirds (lengthwise)

Make a pillow sandwich - using towels as the “bread” and the pillow as the “contents”

Take your pillowcase and bunch it up in your hands (think of bunching up a sock before putting it on your foot). Stuff the top corners of your pillow sandwich into the corners of the pillowcase. At this point I find it best to sit directly opposite the pillowcase end (right side of this photo) so you have good control of all sides. Begin to pull the pillowcase over your sandwich. This part is the trickiest, so take your time ensuring you pull the towels taut so there are no big lumps or creases forming in the centre.

Flip the sandwich as you get halfway down so you can check the front and back sides.

TADA! Your pillow bolster is complete. As you can see, the texture from my towels shows through. I don’t find this bothers me. You can always layer your new bolster with a soft blanket to solve this.

The end result should be a soft but firm structure that offers you support when building your restorative postures.

YOGA BLOCKS:

In my opinion, if you are going to invest in any yoga prop for this practice I suggest blocks - I’ve seen some super affordable blocks at Winners and Sport Chek. The reason for this is they are so versatile. I use them in restorative postures (like the photo above) but I also use them in my movement practice as they allow the floor to come to me if I can’t reach. They’re a way to rest my head or knees to allow for a softer, more easeful stretch. The blocks above are 4” foam blocks, which is my preferred thickness. The most common material is a soft foam or a cork brick. I prefer the foam as they’re much lighter, which makes them easier to cart around and I don’t fear for my toes if I drop one. 

Some substitutes for blocks include a stack of books (think of your dusty encyclopedia collection, old university textbooks, or your romance novel collection), small stools, firm cushions and even a firm stack of blankets. Get creative! Try a few things out and see what feels good for you. 

Note all the pillows as a substitute for yoga blocks.

YOGA STRAP SUBSTITUTES:

• A housecoat belt

• A regular belt

• Stretchy exercise bands

• An extra long scarf

EYE MASK SUBSTITUTES (for that dark quality)

• A sleeping mask

• A tied scarf

• A soft hand towel or sock

• An old sock filled with flax or rice secured with an elastic band or sewn

BLANKETS:

Blankets have two uses; warmth and support. The blanket you choose to help keep you warm should be your favourite blanket in the house. Think cozy and soft.

As for the support blankets...think firm and easy to fold and stuff. Mexican blankets are preferred in most yoga studios, but any tightly woven blanket will do. Oversized towels might do the trick, as will additional pillows and thin books.

Here we used an ironing board in place of a bolster. She felt great, so that means it was a good solution for her.

Hopefully your creative juices are flowing and you’re inspired to look at everything in your house as a yoga prop.😂 I truly believe we can sink into our rest postures with ease no matter what we have access to. With a little practice you can get comfortable with the idea of creating comfort... and trying it out to see what works best for you and your body. 

Tag me on Instagram (using hashtag #yogapropsubstitutes) if you have a great prop idea you would like to share. For now, I invite you to gather up a bunch of your yoga props and try a reclined posture with me. 

Start your ten minute rest session now...

Ready to get back to cultivating rest with me? Find my current online offerings here.

Thanks for reading. I hope this was helpful.

Peace and Love,

Bri

P.S. WANT TO SAVE 20% ON YOGA PROPS? Halfmoon Yoga is having their bi-annual friends and family sale from May 17-21, 2021. Use the coupon code COMMUNITY20 at checkout. 

www.shophalfmoon.com