For two years I was a workaholic yoga instructor, teaching classes seven days a week, forcing my body into extreme amounts of daily activity. Every night I’d collapse on my bed in exhaustion. I was asking students to slow down and take time for themselves, but I was not walking my own talk.

A sudden snowstorm right before Thanksgiving turned my life upside down. I slipped on subway stairs and suffered a trimalleolar fracture (I broke my ankle in three places).

Trimalleolar fracture after surgery

After undergoing surgery to put my bones back together, I was not allowed to put any weight on my right ankle for six weeks. Resting was not a choice–it was required for recovery. Without the option to push my hard-working agenda forward for what felt like a significant amount of time, I regrouped.

At the advice of a wonderful mentor and Yoga Tune Up practitioner, I decided to get really good at resting. I surrendered to the circumstances and attended to all things quiet.

The Practice of Getting Quiet

I practiced listening instead of controlling. Rather than feeling lonely and pressuring friends to come visit, I waited for those who wanted to care for me to come over. Instead of trying to force my career forward despite my injury, I focused on my family and friends (and a lot of books and TV).

Interestingly, I was supported 42 days in a row by my wonderful community of family, friends and neighbors. Even more surprisingly, a new career opportunity just fell into my lap.

Was this magic? Maybe ;). But more likely it was that instead of pushing, I made space to listen to my instincts. I intuitively aligned with what was in front of me in more skillful ways. Opportunities were more plentiful when I widened my lens and simply listened in.

Yoga teacher Sierra Alea learning to rest

How We Benefit From Stress

Humans thrive on stress. The body is designed to respond to various stressors: exercise, gravity and small amounts of psychological stress. When the body and mind experiences appropriate doses of stress, it builds resistance and becomes more resilient.

However, rest is also essential for this process. Yet somehow rest has become synonymous with indulgence. Rest is not a necessary evil, as many Type-A people tend to think. Nor is it an extravagance, as many in the wellness industry tend to tout.

Rest and conscious relaxation are vital to get better physical and mental results. As YTU founder Jill Miller says, we must “tune down to tune up.”

Dealing With Unfinished (Healing) Business

The chance to re-learn the habit of slowing down to access my power came back around when I was cleared to bear weight on my foot again. Immediately I jumped back into overdrive.

I was determined to push my body to walk, run, jump and return to the 100% my physician and physical therapist promised I’d get back to… although our timelines were very different about when I’d get to that 100%.

I pushed my ankle to undergo three 8-hour days in a row of walking/standing/sitting within the first four weeks of weight bearing–something my atrophied calf muscles could not sustain.

My ankle swelled to the size of a grapefruit each afternoon with excruciating pain. This felt like humiliating failure so I took an analgesic to try to numb to my circumstances and continue to push my body. But my body overrode my plans once again, and I ended up crumpled and crying in my PT’s office.

My physical therapist reminded me that an atrophied muscle, being forced to work for eight hours straight in a way it is not used to, is a muscle that is not able to rest adequately.

As Shante Cofield, DPT states on her podcast Maestro on the Mic, “There is no corrective exercise for inadequate rest.” When the muscle cannot rest to repair, it will not get better. If I wanted to get back to 100% efficiently, rest days were mandatory.

So, I started taking mandatory rest days, and I progressed faster. My injury recovery was a clear physical manifestation of how slowing down was necessary in order to power up once again.

Giving Your Mind a Break Too

In the book Why Zebras Don’t Get Ulcers, Robert M. Sapolsky writes that psychological and physical stress are handled the same way from a physiological standpoint. The stress response begins with our perception of how we feel, physical or emotional.

Conscious relaxation, or the intentional production of the relaxation response (measured breathing, relaxation of the body and mind), allows the mind to shift from grasping, controlling, pushing…to allowing, processing, being open to what is.

When we allow what is, we make room for all the flavors of our emotions, and feelings. We can digest what’s happening and make more intelligent decisions. As I engaged in relaxation, I understood that I needed to shift my mindset too.

Restorative yoga and Yoga Tune Up® therapy balls are practices designed to turn on the relaxation response. And what we practice, we get good at. The brain is wired to get better at what we do most often. Repetition and habit are very powerful.

Self-massage on tissues near the site of an injury can help maintain mobility while healing

Small, Significant Steps for Efficient Recovery

Instead of rushing to that 100% recovery, I learned to measure my sense of success by setting smaller goals. Reaching those small goals sooner allowed me to regularly celebrate what I could accomplish.

A daily practice of conscious relaxation will produce physical and psychological results. You might even learn to relax under conditions where you unnecessarily tighten or contract…which is a big deal.

I’ve outlined a wonderful practice below to integrate into your life and inspire your own conscious relaxation to help you learn how to slow down. It’ll work great as-is, but feel free to embellish: extra props, crystals, candles and lavender oil are amazing add-ons!

Try this for 20 minutes a day:

Restorative Bound Angle Pose with a YTU twist

Props:

2-3 yoga blocks or 2 rolled up blankets and 1 block

Classic set of YTU therapy balls

  • Lie on your back with the soles of the feet together and knees wide. Place one block (or rolled up blanket) under each knee. Note: you aren’t going for a stretch sensation, so place the blocks in a position where your knees and thighs feel completely supported by your props.
  • Place the toted YTU therapy ball set under the base of your skull (at the occipital ridge). You can add 1 block under the therapy ball set if that’s more comfortable.
  • Take gentle deep breaths. As you breathe, scan your body for sensation. What do you notice?
  • Begin to nod your head “no” and “yes”. Move slowly, allowing the nodding of your head to soothe you.
  • Repeat each day, experimenting with both movement and stillness.

 

Related ArticleBeyond Pain Management: Disrupting the Pathways of Pain

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Elise S Guadalupe

Now that I have moved into the next phase of life, I came to understand, quiet abruptly, that my practice needs to change also. I still love flowing through Vinaysa, but now, I love sitting in Yin even more because it gives me the nourishment and self care that my body needs.

Alice

Thanks for sharing your learning experience. Sometimes it takes an injury, illness or just an unexpected event to force us to slow down. It can be so hard. But it also teaches us to be more gentle with ourselves and reminds us to be grateful toward our bodies as they heal.

Vanessa

It’s never easy to slow down for New Yorkers and this is actually what we need to release stress and restore full power. I used to like most of people living in the city, pushing myself to work out seven days a week and mistakenly thinking that was the best way to maintain my fitness level. However, I do find practicing restorative yoga and recovery exercises, or even just resting, helps me come back to the full energy mode quicker.

june kim

Listening to your inner voice is the key! In order to do so, we need to sit down, take moments,relax,and go slow down.

scott

It is so difficult once you get into that faced-paced, always-moving routine to actually take a day off. However, despite doing so and facing its corresponding guilt that day, the subsequent restored strength and refreshed feeling are always a strong reminder that this is needed now and again. Your story of having no other choice but to rest after your injury is a level that I haven’t personally had to relate to, but you seem to have handled your situation incredibly well. Very inspirational!

Kila Divina

Thank you for sharing! I can totally relate, it is way too easy to try to jump right back into things when we feel we are “healed”, but can quickly realize that we need to take things much more slowly than we wish to. For me, it has been very important to accept that healing is not necessarily linear, that if we push ourselves too hard or don’t take the time to slow down and restore, our bodies and minds will scream until we listen. This post has been a great reminder for me!

Sharon

Living in New York, I find myself rushing up and down subway steps all the time. Your post resonated with me. I need to find time for conscious relaxation before i am forced to relax for reason ‘s out of my control.

Suzanne O'Donnell

“There is no corrective exercise for inadequate rest.” Loved this! One thing i miss living in Florida is a ‘snow day’.. mandatory pjs, hot cocoa and nowhere to be.. hurricanes just don’t cut it!!

Jill

My trainer once told me that relying on caffeine for energy was like borrowing time from your future.. time that you WILL have to pay back in one way or another. I try to think of this same idea with more extreme physical and emotional activities. Sometimes it is worth it… to borrow that energy from your future, but if you don’t keep making payments on that debt, it will force you into bankruptcy!!

Dina

This article resonates with me deeply. Lately ive been feeling that all i need is just to slow down, stop running around like crazy doing all these so-called important things. There is nothing more important than your state of mind! One of my favorite quotes by amazing Jon Kabat-Zinn “We became human doings, not beings”. Its such an important lesson for all of us. Slow down. Just slow down.

C Coleman

A great reminder to slow down before we get hurt. If we do get hurt we do have the tools to heal well.

polly swingle

This blog really resonates with me. I am a type A person who own her own business, teaches yoga and has a family. Last after living with chronic pain in both hips I had them replaced. Following my surgeries, I thought I would return to my yoga practice and life with no more pain. I was wrong, I never took the time to properly rehab. Now I am taking YTU level 1 to give myself the proper self care.

Sunee

I wonder why and how as humans alive today in Western cultures we came to believe that we can and should dominate or control our bodies into submission when we would likely be much better served by trying to cooperate with and understand our physical manifestations?

Jonathan McKinna

Wow. You had me at “I practiced listening instead of controlling.“ Thank you for sharing with us, Sierra!

Dinneen

This is so timely! I’m here in the Netherlands, teaching the Hips Immersion and the issue of not being able to slow down and not listening to our bodies has already come up several times – and it’s only day 1. I will repost this as tonight’s recommended reading for our fellow teachers. Great job.

nic matthews

I love your honesty; it’s difficult to admit we are not ‘walking the talk’. Happy to see that you’ve turned this around for yourself and in the process used it as a way to educate others on how to relax and recover. thank you Sierra.

Andrew

Such a wonderful lesson in patience, rest, and listening. The body needs time to learn, absorb, integrate new information and it’s so important to listen to our bodies holistically and to work with where we’re at, not where we want to go. An important reminder to take self care seriously whether recovering from an injury or otherwise.

Randy

Going to try this position for my next meditation practice. My occipital ridge can use the release magic of the yoga therapy balls while I tune in. Appreciate your willingness to share your story

Debra McKay

“A daily practice of conscious relaxation will produce physical and psychological results.” This is now on my bathroom mirror to reflect upon when first waking. Awareness of what I am doing and its affect on me psychologically and physically are of paramount importance, as I have a chronic lung problem that sometimes brings me to my knees. Powering through is the last thing I should do. Thank you, Sierra Alea.

Karla Knight

Thank you for sharing your story. A great reminder that you can’t rush healing.

Robert

Thank you for the sage advice and great techniques to aid the process!

Alice yuan

Amazing! Thank you for walking us through your journey and allowing us to see how conscious relaxation is absolutely a must in order to restore ourselves. There is a Chinese proverb that says “resting is for the longer road ahead” and while that’s something I’ve grew up with, it’s hard for me to walk my talk which has flared up all sort so of chronic stress symptoms in my body up until restorative yoga landing on my path. I am very excited to try the restorative bound angel pose with ytu twist! 😀 Thank you again and wishing you a… Read more »