Yoga for Stress Relief

Yoga for Stress Relief with Barbara Benagh is not an exercise routine. As the title implies, this DVD is not for those who wish to gain strength or trim their bodies. Barbara Benagh leads restorative yoga routines intended to relieve tense muscles or pain. The categories addressed are relaxation, neck and shoulder pain, low back pain, stomach and digestive issues, insomnia, depression, and meditation.

The presentation takes some time to get used to as Ms. Benagh demonstrates one pose, then it fades to black and the next pose opens. I found this style of presentation choppy and uneven at first but now I've grown used to it. I've come to appreciate this DVD for what it is, stress relief and relaxation rather than exercise. I have found regular use of the poses for the hip and SI joint have reduced my pain from sciatica. I have also found the routine for insomnia to be very helpful.

I'm reviewing this workout after doing each premix at least twice and some several dozen times; all in all I've used this DVD too many times to count (the total is well over 100).

General workout breakdown: This yoga DVD contains 20 premixed routines, each with its own personality.

This is a typical Body Wisdom Media (BWM) production, with various poses (and more rarely flows) mixed and matched. As a result, poses don't flow directly into each other as one chapter ends and another begins. There are no blank screens or even noticeable pauses here, however: the camera simply moves out as Barbara sits, lies, or stands in a finishing pose, then begins in the next pose.

Barbara moves through the poses at a deliberate pace, never rushing, allowing plenty of time for setting up and experiencing the poses, although not many poses are held for a very long period of time. (I think the longest pose may be the complete yoga rest with progressive muscle relaxation, which runs over 10 minutes, and the sun salutations chapter is over 10 minutes, too, but most chapters aren't more than 2-5 minutes). In addition to allowing time and providing plenty of instruction and tips to get into poses, Barbara spends almost as much time bringing you safely out of them and usually into a counter or finishing pose.

Because the titles accurately reflect the intent and focus of each practice I'll list out the main poses rather than wear out my thesaurus. I've included approximate times of each premix in parentheses, as the times given on the screen are not always accurate. Note that Barbara does not always name the poses, so I've used common or descriptive names in those cases.

Beginning and Ending Your Day

- Begin Your Day Slowly (25): reclining cobbler's, wave breathing, modified down dog, half sun salutes, arms clapsed behind back - chest & upper back opener (2 variations), cobber's w/ forward bend, and simple cross-legged w/ focus on breath

- Wake Up! (57.5): wave breathing, forward bend w/ hips on heels & knees wide, sun salutations (B), tree, triangle, side angle, wide-legged standing forward bend w/ twist, cobber's w/ forward bend, head to knee, seated wide angle, revolved head to knee, quarter dog, and simple cross-legged w/ focus on breath

- Evening Revival (35): forward bend w/ hips on heels & knees wide, standing twist w/ legs wide, triangle, side angle, wide-legged standing forward bend w/ twist, arms clapsed behind back - chest & upper back opener (2 variations), cobra, revolved head to knee, and simple cross-legged w/ focus on breath

- Letting Go of the Day (38): meditation on the out breath, reclining cobbler's, forward bend w/ hips on heels & knees wide, supported child's, head to knee (passive, w/ head supported), simple cross-legged seated twist, half lord of the fishes twist, complete yoga breath, complete yoga rest (image of floating, w/ focus on breath)

- Insomnia Issues (36): standing wide angle forward bend, modified down dog, head to knee (passive, w/ head supported), reclining cobbler's, supported child's, legs up the wall / deep lake, and complete yoga rest w/ progressive muscle relaxation

Neck, Shoulder, and Back Issues

- Easing Neck & Shoulder Tension (Passive) (19): half rest w/ neck roll & hands in prayer over forehead, supine arm behind back, and arm across chest twist

- Easing Neck & Shoulder Tension (Active, Extended) (29): ear to shoulder neck stretch, arm rotation & lift (shoulder alignment), arms clapsed behind back - chest & upper back opener (2 variations), cobra, standing twist w/ legs wide, wide-legged standing forward bend w/ twist, and legs up the wall / deep lake

- Lower Back Tension (35): reclining cobbler's, wave breathing, reclining leg stretch, crocodile - locust (2 prep. variations), chest opener w/ upper back bolster, quarter dog, and complete yoga rest (image of floating while focusing on breath)

- Hip Pain (SI Joint) (36): reclining cobbler's, wave breathing, reclining leg stretch, open half lotus, crocodile - locust (2 prep. variations), forward bend w/ hips on heels & knees wide, modified down dog, and complete yoga rest (image of drifting on raft)

- Tension Headaches (44): meditation on the out breath, half rest w/ neck roll & hands in prayer over forehead, supine arm behind back, arm across chest twist, supported child, legs up the wall / deep rest, and complete yoga rest w/ progressive muscle relaxation

Easing Your Mind

- Breathing Exercises to Calm the Mind (15): simple relaxed breathing, meditation on the out breath, reclined belly twist, and wave breathing

- Restorative Poses for Relaxation (13): supported resting cobbler's, supported heart opener, and legs up the wall / deep lake

- Deep Rest (18): simple relaxed breathing, complete yoga rest w/ progressive muscle relaxation

- Mood Uplift (32): wave breathing, half sun salutes, standing twist w/ legs wide, warrior 1, standing wide-legged forward bend w/ standing backbend counterpose, supported bridge / shoulderstand, supported heart opener, and complete yoga breath

- Serenity in Stillness (40): sphinx - crocodile w/ bolster under belly, reclining cobbler's, reclining leg stretch, open half lotus, forward bend w/ hips on heels & knees wide, arm across chest twist, supported bridge / shoulderstand, and simple cross-legged w/ focus on breath

- Anxiety Relief (40): wave breathing, pursed lip breathing, segmented exhalation breathing, extended pause breathing, crocodile, arm across chest twist, supported child's, head to knee (passive, w/ head supported), and simple cross-legged w/ focus on breath

Stomach and Digestion Issues

- Constipation (27): sphinx - crocodile w/ bolster under belly, child's, standing wide angle forward bend (head supported), modified down dog, simple cross-legged twist, half lord of the fishes twist, and complete yoga rest (image of floating while focusing on breath)

- Improve Digestion (28): sun salutations (B), wide-legged forward bend w/ twist, simple cross-legged twist, half lord of the fishes twist, and half shoulderstand

- IBS (26): simple relaxed breathing, reclining cobbler's, cobbler's w/ forward bend, seated wide angle, half shoulderstand, and legs up the wall / deep lake

- Diarrhea & Indigestion (25): reclining cobbler's, supported heart opener, chest opener w/ upper back bolster, supported bridge / shoulderstand, and legs up the wall / deep lake

Level: I'd recommend this to somewhat experienced exercisers with preferably at least a little basic yoga experience under their belts. That said, this is a very accessible practice, so perhaps everyone but the most absolute beginners to exercise and yoga will find this useful.

I've been practicing yoga for 7 years or so now, although I've never gotten into fully intermediate postures like headstands and simple arm balances, but that's not an issue here since there aren't any. I'm still working on flexibility and strength in a few areas, and Barbara's instruction proves very helpful. In fact, although this DVD contains very doable practices for a wide range of people, Barbara's nuanced instruction, intelligently innovative exercises, and effective sequences make this well worth while for experienced yogis. I never feel like these practices are too basic or beginnerish for me at all. Yes, they're gentle, but that's the idea!

Class: Barbara alone, with instruction via voiceover.

Music: instrumentals, ranging from slightly upbeat muzak to sort of classical guitar sounding stuff. Note that some tunes reappear in multiple segments. (If you have many of Body Wisdom Media's productions, you've probably heard much of this already anyway.) Ocean waves can be heard in the background, a nice complement to Barbara's wave metaphor in a few breathing exercises.

Set: Barbara is on a canopied platform overlooking the ocean in Half Moon Bay, Antigua.

Production: clear picture and sound, helpful and never distracting camera angles. Note that the voiceover is sometimes ahead of Barbara's actions in the picture.

Small inset pictures pop up for brief moments to show Barbara in modified or alternative positions of the pose for almost all of the poses when she mentions another way to do them (whether that's with additional or without any props or highly modified for flexibility issues).

Equipment: a mat, several blankets (2-3 would be best; you want something firm, like wool or woven cotton; a towel might work as a substitute for an additional blanket if needed), and at least 1 block (you can substitute a firm, thick book in some cases and a bolster or pillow in others). Additional props that would be nice include a strap (substitute: an old tie, a dressing gown belt, or a towel), an eyebag, a bolster (Barbara uses a rectangular one), and a chair.

Space Requirements: enough space to lie down with limbs extended and to do a full sun salutation. You'll also want access to a wall (or a door through which no one will walk or a sturdy chair / sofa that won't slide) for legs up the wall pose.

DVD Notes: The main menu options are Discussion of Meditation by H. H. the Dalai Lama (part of a longer video from a lecture - this does not factor into the yoga sessions themselves but appears to be an extra added bonus); Interview with Barbara; Beginning & Ending Your Day; Neck, Shoulder & Back Issues; Easing Your Mind; Stomach & Digestion Issues; and Credits. The premixes are arranged as listed under my general workout breakdown.

As noted above, the times given for each routine are more often than not longer than the actual running time.

Comments: I canNOT believe there have not been any reviews for this DVD [ETA: Oops, I see Beth added her review, so there is one! But I'm still boggled this page isn't full of reviews and comments]. This has been one of the most widely recommended DVDs on VF, although I think the love affair has waned for a few folks as time has gone on, as I don't see as many enthusiastic posts and general use of this DVD as I used to.

I still like this one a lot and use it with some regularity, although I try not to burn myself out on it and harbor a (pretty much unfounded) fear that I'll burn out the DVD from using it as much as I do. Actually, I just did this DVD and pretty much nothing else for the past month so I could list out the poses in each premix, and I have to say that not only do I still enjoy this DVD after doing it pretty much daily for several weeks straight but I'm considering doing the same thing for two of Barbara's other DVDs. I'm not sick of this DVD, Barbara, restorative / gentle / therapeutic yoga, BWM, etc., at all; in fact, I have perhaps even more appreciation for all of them. This is hands down my most used DVD and probably the first I'd reach for if I knew I would be stranded on a desert island (that somehow had a working TV and DVD player…).

It'd be hyperbole to say this has been a lifesaver for me, but it's almost true. I got this one shortly after it came out, when I was battling a long term illness (repeated rounds of mononucleosis) and stress from graduate school. I used it in heavy rotation that first year I had it, and I continue to find times to use it now: Anxiety Relief before presentations, Letting Go of the Day or Insomnia Issues when I'm having trouble getting to sleep, the shoulder or low back or SI premixes when I'm feeling stiff in those areas from sitting too much or being overzealous with the weights, the short relaxation or restorative poses segments when I can't squeeze in much more than 15 minutes of yoga, and so on. As someone with a food sensitivity that results in G-I distress (and a few encounters with traveler's diarrhea), the Indigestion & Diarrhea premix is my most used; I have found nothing else (and that includes over the counter medication) as effective, and this has saved me hours of discomfort. I also find the Improve Digestion and Constipation premixes highly effective in moving things along. (Do NOT do either of these practices and then rush out to sit in traffic with no access to restrooms for the next two hours, for example.) Barbara's breathing techniques work very well for me; even though I haven't focused on pranayama in my yoga practice over the years, Barbara's approach demystifies this practice while teaching calming techniques. Barbara has written elsewhere about her struggles with asthma, which is why I think her approach clicks with me, a borderline asthmatic, and doesn't stress out my nervous system (vs. kundalini yoga-style breathwork, with its focus on breath of fire).

Some of the practices work well for more general practices or can be adapted for other needs. For example, for TTOM you could do the IBS practice up to the inversions, then switch over to Deep Rest, for a pretty typical Iyengar-recommended menstruation series (i.e. one with no inversions, no twists, and a focus on hip openers and relaxation); I've also read about some people using some of the calming practices, like Anxiety Relief or Breathing Exercises to Calm Your Mind, to help with PMS emotional issues, which is a great idea.

Yeah, there's some set up time, and it's a leisurely pace, although a few poses are a little too short for my tastes (OK, I've yet to meet a reclining cobbler's that's too long, just so you know!). This can be difficult for Type A, Go! Go! Go! personalities to adjust to (although that probably means you need it that much more ;) - I say this as someone who wasn't able to slow down until serious illness forced me to), but it's a good gateway into longer holds, restorative and passive yoga, slower paced practices, etc. I move at my own speed now that I'm so familiar with the routines, going right down into the restorative poses and breathing at my own pace. I try to remind myself not to rush the set up into the standing poses, however, as they perfectly illustrate Barbara's reminder that the joy is in the journey. I'm not a big fan of the more active practices, which include the two morning practices, Evening Revival, Mood Ulift, and Improve Digestion, but then I didn't click with her Power Yoga for Every Body from BWM that focused on her slow flow vinyasa. (That said, I don't mind Barbara's similar practices on AM PM Yoga for Beginners.)

YfSR vs. other restorative yoga videos on the market: So far I've tried a number of restorative yoga practices on DVD: Dr. Baxter Bell's Yoga Journal for Stress (more on that below), Deborah Donohue's Restorative Yoga Practice (has several routines of more conventional Iyengar-style propped poses plus a more active AM sequence), Laura Hawes"Yoga Therapy Prescriptions (has tons of options, including some more active practices, and also has premixes for some of the same physical and emotional issues, although quite frankly I find Barbara's give me more bang for the buck; mixes a variety of styles, including Iyengar, Svaroopa, and viniyoga; assumes prior familiarity with more intermediate postures like shoulderstand and headstand), Evelyn Neaman's Restorative Yoga (has 2 combine-able routines of more conventional Iyengar-style propped poses; includes a mudra meditation and music with Hebrew, English, and Sanskrit lyrics), Mary Pappas-Sodonas"Yoga Complete for Weight Loss (only one restorative routine here, but this is pure Iyengar restorative and a great general routine), and Sage Rountree's The Athlete's Guide to Yoga (only one segment, and the poses are not held anywhere near long enough, so while I like this DVD I don't recommend this particular segment for this purpose). Of these, YfSR is my favorite and definitely my most used.

Baxter Bell's Yoga for Stress vs. Barbara Benagh's Yoga for Stress Relief: Although the two have similar titles, goals, and poses, there are definite differences between them. Baxter's has the advantage of allowing you to program longer stays in the restorative poses plus shows more modifications. His instruction is also aimed more directly at those newer to yoga, although the accessibility to novices is compromised by the fact most probably don't have as many yoga props as this requires. Barbara's has many more options for practices, most of which are focused; requires fewer props (although I enjoy using the same amount of props for it); is set outside (ocean-side, in fact); and appeals to inexperienced and experienced yogis alike. Both have similar repetitive guitar soundtracks, sadly. These two came out at the same time, and to me that's unfortunate for the YJ title. I feel like I didn't given Baxter's DVD a fair trial because I love and use Barbara's so much. The total number of times I've used Barbara's is in the triple digits, whereas it's maybe not even a double digit number for Baxter's. Thus, it shouldn't surprise you that between the two personally I'd choose Barbara's without hesitation.

I have not tried several other yoga titles promising stress relief, including Yoga Zone's Flexibility & Stress Release, Conditioning & Stress Release, or Evening Stress Release for Beginners; Self Magazine's Ulimate De-Stress Yoga; Michelle LeMay's The 7 Essential Stress Relievers; Suzanne Deason's Stress Relief Yoga / Yoga for Stress Relief; Ana Brett & Ravi Singh's Yoga for Beginners & Beyond: Stretch, Strengthen, Be Stress Free!; or Suzanne Andrews"Beginners Dynamic Yoga for Stress Release and Weight Loss. (I'm doing so well with Barbara's I'm OK with that. ;))

As with any serious medical condition, it's best to consult with a qualified medical professional and perhaps also a live yoga teacher specializing in therapy before self-treating with these. If you want to explore other therapeutic yoga videos, definitely check out Gary Kraftsow's Viniyoga Therapy series with Pranamaya and Jill Miller's material. When I strained my low back earlier this year Gary's sequences proved more useful to me in rehabilitating myself over Barbara's; however, I enjoy Barbara's better for easing the tension that comes from too much sitting at the computer or in the library. Interestingly, both Barbara and Gary focus on working around the hips and into the sacrum with their hip opening sequences. (I know hip opener junkies are often disappointed with these, as they don't have the usual classic (outer) hip openers like pigeon, but sometimes it's what's around the hips that's causing the tightness, so zooming in quickly on that region may not alleviate the problem fully.)

Barbara's most recent three BWMs: There is some overlap of footage on Barbara's other recent BWM releases, AM PM Yoga for Beginners and Yoga for Beginners: basically the PM and some of the YfB premixes contain poses also featured in YfSR, although in a few cases Barbara has laid down different voiceover instruction targeted at the main audience of that particular DVD. In addition, if you have a copy of Yoga for Beginners that does not also say Body + Soul on it, you will find one full premix lifted from YfSR. Each DVD has a clear focus, however, with AM PM split between short practices for the morning and evening and YfB containing explorations of a more general yoga practice and often being more active. Those who like YfSR and want more Barbara may find AM PM a logical next step and a good complement to YfSR, as most of the practices are about the same length (in that 15-40 min. range) and not too strenuous. The breathwork on AM PM is different from that included on YfSR, however. Or if you like Barbara's method of instructing poses like cobra and the standing series (triangle, side angle, the warriors), you might like YfB, where Barbara walks you through basic yoga poses and sequences in a way that's accessible to beginners while still providing new insight into poses to experienced yogis. I like Barbara's teaching and techniques enough to feel justified in owning all three, as they each bring something different to the table, but YfSR remains my most used and favorite of hers.

Have I made it clear yet that I love this DVD? :p

I was just perusing the wonderful new reviews section and was SHOCKED to see no reviews of this DVD; I guess I forgot to submit my Amazon.com review here as well. This has become a favorite in my collection and I believe by many other VFers as well, so I'm pleased to share my review below.

This is an extremely versatile DVD by renowned yoga instructor Barbara Benagh. She has combined short posture segments into a series of 20 different practices addressing a variety of stress-related conditions, from energizing after a long day to coping with aches and pains to relieving various digestive conditions. The practices, which are slow-moving with a mostly restorative focus, range in length from 15 to 60 minutes, making it easy to fit yoga into even your busiest days. Barbara frequently uses props; in addition to a yoga mat, I would recommend that you have at least one blanket on hand (preferably 2-3), with pillows and an eye bag being optional.

A breakdown of the DVD is listed below. The headings are the items found on the main menu, and the bullets indicate submenu items. The times for each practice are given as they appear on-screen, but I've added times in parentheses based on my own review. I've included brief notes on some of the practices that I have already tried; I plan to edit this review with additional notes as I use more of the vast material on this DVD.

Discussion of Meditation by HH The Dalai Lama (35)

Interview with Barbara (22)

Beginning and Ending Your Day

* Begin Your Day Slowly, 25m (24.5) - starts slowly on the floor and gradually moves into more active postures, including sun salutations

* Wake Up! 60m (58) - nice, slow flow combining seated breath work, sun salutation/standing postures, and seated forward bends

* Evening Revival, 40m (35.5) - starts in child's pose and moves on to standing postures and then shoulder/back stretches on the floor

* Letting Go of the Day, 40m (37) - a series of floor and restorative postures, including reclined cobbler's, supported child's pose, and seated forward bends/twists

* Insomnia Series, 35m (36) - relaxing postures to help prepare for sleep; starts with simple standing poses and moves on to seated forward bends, supported cobbler's and child's pose, and legs-up-the-wall

Neck, Shoulder, and Back Issues

* Easing Neck & Shoulder Tension, passive, 20m (19) - a series of reclined postures allowing passive relaxation of the neck and shoulders

* Easing Neck & Shoulder Tension, active, extended, 30m (29) - more active stretches of the neck, shoulders, and upper back from both seated and standing positions; ends with legs-up-the-wall

* Lower Back Tension, 35m (35.5) - reclined and prone postures to open up the back

* Hip Pain (SI Joint), 25m (36) - a series of gentle hip-opening postures including reclined leg stretch, open half lotus, and prone postures

* Tension Headaches, 45m (44) - a combination of sequences from both the passive and the active neck and shoulders segments above; ends with legs-up-the-wall plus a lengthy relaxation

Easing Your Mind

* Breathing Exercises to Calm the Mind, 15m (15) - a slowly moving series of different breathing techniques while lying

* Restorative Poses for Relaxation, 15m (13.5) - three simple postures to facilitate deep relaxation (supported cobbler's, heart opener, legs-up-the-wall)

* Deep Rest, 20m (18) - reclined breathing combined with a lengthy relaxation segment

* Mood Uplift, 30m (32.5) - offers a combination of calming and more active postures, starting with standing postures and moving to supported bridge and supported heart opener

* Serenity in Stillness, 35m (40.5) - combines elements of the digestive, hips, and neck practices; my favorite so far, especially with the supported bridge

* Anxiety Relief, 50m (40) - focuses largely on breathwork to calm the mind; also includes prone poses, reclined twist, and supportive postures

Stomach and Digestion Issues

* Constipation, 25m (27) - gentle prone postures to stimulate the stomach combined with standing and seated twists

* Improve Digestion, 30m (28.5) - sun salutations plus standing and seated twists; ends with half shoulderstand

* IBS, 30m (26.5) - starts with reclined breathwork and moves on to seated forward bends; ends with half shoulderstand and legs-up-the-wall

* Diarrhea & Indigestion, 30m (25) - nice series of gentle supported postures to open the upper back and release the stomach; includes supported bridge and legs-up-the-wall

One final important note is that not all of the practices end with the traditional relaxation pose, or savasana: some conclude with legs-up-the-wall pose, others end in a relaxed seated position. Overall, this is an excellent yoga DVD well-suited to a wide range of practitioners, from those fairly new to yoga to more experienced yoginis like myself. Highly recommended!

UPDATE: KathAL79 has compiled an even more complete list of all the poses included in each practice here:

http://forum.videofitness.com/showthread.php?p=1397898#post1397898