What if we did not have to hammer our bodies to improve our health? What if slow, gentle movements could build healthy tissue, increase resilience and immunity and reduce stress?

Gentle yoga, also called restorative yoga or somatic yoga, goes against what many of us have been taught over the years. We have learned we need to do rigorous activity, boost our heart rate and our breathing, lift weights until we feel the burn.

So when we hear that slow, easy movements can be good for us, it is natural to be sceptical. However, evidence is growing that somatic or restorative yoga has far more benefits than first thought.

The proven benefits of yoga

There are dozens of rigorous scientific studies which prove the health benefits of yoga overall.

Studies have shown that different types of yoga can:

• reduce stress and relieve anxiety: A 2018 study found that yoga may be effective as an alternative treatment for anxiety disorders.
• help manage depression: A 2017 meta-analysis of 23 interventions concluded that yoga can be considered an effective alternative treatment for major depressive disorder.
• reduce inflammation: A review of 15 research studies found yoga of various styles reduced the biochemical markers of inflammation across several chronic conditions.
• boost immunity: Studies have found a distinct link between consistently practising yoga and a better immune system.
• improve sleep: Including how quickly you fall asleep and how deeply you stay asleep.
• stimulate brain function: A review of 34 research studies found yoga activates areas of the brain responsible for motivation, executive functioning, attention, and neuroplasticity.

Yet too often, these benefits are associated with the more performative types of yoga seen on social media: the strong head stands, the lifts, the stunning feats of strength or flexibility.

Restorative yoga offers many benefits, without the struggle. You are even encouraged to use the blankets and bolsters to make sure you are completely comfortable.

What is restorative yoga?

Restorative yoga involves holding a position, or a mild stretch, for a long time, often five minutes or more, while breathing deeply.

It is shown to activate your body’s relaxation response, which slows your breathing, reduces blood pressure and can produce a feeling of calm and increased well-being.

This kind of movement also activates your parasympathetic nervous system – the side of your nervous system that helps you relax and heal after periods of stress or danger.

It is designed to encourage complete physical, mental and emotional relaxation.

Try this restorative Child’s Pose

This classic Child’s Pose gently stretches your spine while soothing your mind. These instructions are by Brett Larkin and you can find more here:

brettlarkin.com/restorative-yoga-poses

This pose can be done on a mat or towel on the floor, or even on your bed before you go to sleep.