Slow Yoga, Fast Benefits

Restorative yoga is a gentle, calming practice that can significantly enhance heart rate variability (HRV) and vagal tone—key indicators of a well-regulated nervous system and resilience to stress.

But did you know that HRV – the changes in heart rhythm from toggling between the sympathetic nervous system (think fight/flight) and the parasympathetic (rest/digest) is key for longevity and slower ageing?

The connection between HRV and ageing lies in the ability of the body to maintain homeostasis, the ability for living organisms to maintain a stable environment, under stress.

Thus the body can better fend off chronic stress an inflammation, which have been shown to accelerate ageing

By engaging in passive, supported postures held for extended periods, restorative yoga activates the parasympathetic nervous system, also known as the “rest and digest” response. This shift helps to quiet the sympathetic nervous system (responsible for the fight-or-flight response), promoting a state of deep relaxation and recovery.

Improved vagal tone—reflecting the health of the vagus nerve, which influences heart rate, digestion, and mood—can lead to better emotional regulation and stress resilience.

Practices like deep diaphragmatic breathing, which is central to restorative yoga, directly stimulate the vagus nerve, encouraging a slower heart rate and higher HRV.

High HRV is associated with better cardiovascular health, improved emotional wellbeing, and greater adaptability to life’s challenges.

Moreover, the meditative qualities of restorative yoga encourage mindfulness and present-moment awareness, reducing mental chatter and supporting long-term nervous system balance.

With consistent practice, individuals may experience improved sleep, reduced anxiety, and a more grounded sense of well-being—all reflections of a healthier, more responsive autonomic nervous system. Which can lead to slower ageing!

Have a great week and see you on the mat friends!

x

Jules

Private spaces have opened up from October 2025 - if you are interested in booking a weekly or monthly 45 minute Zoom slot please email me at julesmto@gmail.com

How to beat fatigue in body and mind

How to beat fatigue and realign body and mind

By Jules -- We've all felt it.  Stress can boost performance, but often times, if prolonged, it can lead to chronic conditions such as fatigue and depression.  

A recent study by The Regus Group across 15 countries found that the levels of workplace stress have risen over the last two years, with six of 10 workers suffering increased stress.

Aside from work stress, many of us stress while in traffic, queues or even dealing with loved ones.  One of the keys to reducing stress is shifting from the sympathetic, or flight or fight, nervous system to the parasympathetic system, which calms the heart.  Here is a wonderful yoga routine that you can do when super stressed - or when you just need an extra good mood boost!

The following sequence for fatigue based on Mira Mehta’s, The Iyengar Way and it supports the teaching focus (of fatigue):

Viparitakarani -  Because this is calming and neutralising

SuptaBaddhaKonasana - A key restorative pose; opens the chest, abdomen and pelvis, which are often restricted by how we stand and sit. Psychologically allows for deep opening with safety and support.

SuptaVirasana - Releases thighs and groins, extends the body , calms mind

AdhoMukhaSvanasana - Most versatile yoga pose, calms mind as is a forward bend, also releases spine and letting go helps lower back pain

Sirsasana - King of Asana; heats the body; stimulates nervous system prepares body for calming shoulder stands

Sarvangasana on a chair- Gives way to soothing and calming feeling because of inversion of body.  Flexing of neck enhances relaxation.

ArdhaHalasana - Sedates and neutralises nervous system, produces profound sense of calm and ease. Improves circulation.

Setubhandasanasarvangasana (on bolsters) - Itquiets the mind,  relieves discomfort of sitting with shoulders rounded (seems many do this 90% of time); helps with overwork, mental agitation and headache.

Standing Marichyasana - Accessible to beginners, releases deep held tension, rotating to the wall for introspection

Bharadvajasana on a chair - Accessible, gentle soothing posture for body and mind; ideal for beginners, turns attention inward

Savasana -  Here we learn to enter a state of profound relaxation