What Is Restorative Yoga and Why Should Lawyers Try It?

Lots of people tell me that they can’t meditate because they can’t sit still. I usually tell them that they don’t have to sit still to meditate. Strangely, people also tell me with a similar frequency that they can’t do yoga because they can’t do the poses. Sometimes they say that they can’t balance. Sometimes they say that they aren’t flexible. Sometimes they express a concern that they look silly. In other words, these people tell me the inverse of what the people who can’t sit still during meditation say: that they can’t move the right way during yoga.

When I hear these concerns, one of the first things I say is to acknowledge that I used to struggle with yoga too, but that letting go of the idea that there was a “right way” to move was what helped me learn to love it. One of the practices that helped me do this was restorative yoga. When I finally tried yoga for real, I already had an active meditation practice but it helped me realize I had to develop some ways of caring for my body in addition to my mind.

Though I’d been athletic growing up, I had not worked out consistently in years, so I started with yoga as a way to ease back into movement even though my earlier attempts with it had not been successful. Because I needed time to build up cardio endurance, I had to start with slow and gentle classes first. That’s when I found restorative yoga. Lucky for me, it was enough like meditation that I could enjoy it but different enough that it could serve as a segue into more yoga exploration.

Restorative yoga is a restful kind of yoga. Poses are part of the process, but the poses are supported rather than held. You don’t build strength and balance with the poses. You practice rest instead and you practice letting yourself be supported. In most cases, the poses are done lying on the floor, reclined on props, including blankets, blocks, or bolsters, or resting against the wall or a chair for support. This is because yogis hold the poses in restorative class for at least 5 and often as much as 15 or 20 minutes at a time.

So, why is this good for lawyers? It’s good for a lot of reasons. Restorative yoga practices rest and being supported. Most of us lawyers are in the habit of being active all of the time and doing many things on our own. For this reason, practicing another way of being is a way to offer balance to our lives. In addition, the poses themselves are beneficial to the body. Poses that help open the chest or arch the back may counteract the effects of sitting at a desk all day and inversions may balance hormones and offer relief from the effects of gravity and wearing uncomfortable shoes.

Finally, if you are one of those people who have struggled with meditation because you can’t sit still, restorative yoga may offer a new way to think about mindfulness. The instruction in most restorative classes is just to be in the experience of the pose, to feel oneself resting, and not to drift off in thought.

This is similar to the practice of sitting meditation, but it has some additional physical and restful components that may help you relax into and tolerate the experience more. Even if you enjoy meditation like I do, you may find that restorative yoga is a nice way to mix things up or can offer a chance to find mindfulness when life makes meditation seem a bit too intense.

If you are interested in learning more about restorative practice, you can find it at many yoga studios. Some fitness apps and online platforms, such as Peloton offer it too. In addition, you can easily start a home practice by finding a set of restorative props online.

You can also check out some of the work of Judith Hanson Lasater, Ph.D., P.T. Her book, Relax and Renew offers pictures and explanations of poses and full sequences to help you do the practices on your own at home.

Just as you don’t have to sit still to meditate, you don’t have to move to do yoga. Restorative yoga offers lawyers the chance to practice rest so that they can find peace in stillness and pay closer attention to how their bodies feel. It is a beautiful practice that offers people in stressful jobs many benefits. Giving you the chance to experience how expansive yoga can be is just one of them.

Do you want to try restorative yoga? You can try our Legs Up the Wall Guided Meditation even if you don’t have any props. All you need are your legs and a wall.

Like this post? Subscribe to the blog or follow us on social media.

How Mindfulness Can Help You Survive Virtual Litigation

Before the pandemic, I had almost never used Zoom at all but I have now litigated numerous virtual hearings. If the past year was good for anything, it at least forced me to learn how to take depositions and put on proof over Zoom. Virtual litigation offers many benefits, especially efficiency and convenience, but it is exhausting in every sense of the word. When litigation is already exhausting in normal circumstances, this impact cannot be taken lightly.

Even as we begin to come out of the pandemic, I think its fair to say that virtual litigation options are going to persist even if they are not so common as they have been in the last year. So, you may wonder if there are any tips or tricks for making virtual litigation a little less painful. Several lessons from my own mindfulness practice helped me stay steady during virtual hearings and they might help you too. Here are my tips:

1. Remember Your Limits

One of the first mindfulness lessons I learned is one that many of us lawyers often forget: we are not just brains. We have bodies. Those bodies have needs and limits. When we don’t respect those limits and honor those needs, our performance suffers and we experience a lot of needless pain. The way I handled this when litigating cases remotely was to be conservative in scheduling the cases on the front end. Rather than try to power through with 8-10 hour days on Zoom, we opted for ½ days spread out over time. While I was initially concerned that we wouldn’t finish even with the days allotted, we ended up finishing the proof early because we were conscious of time every day. This reduced the need for multiple breaks and allowed us all to avoid the fatigue and problems that came with prolonged time staring at the computer. Even if you can’t schedule a case this particular way, think practically about how long you can tolerate Zoom litigation as you set the schedule because remembering your humanity in scheduling will help the case go more smoothly.

2. Pick Your Battles

Another lesson my mindfulness practice taught me is that fighting is often unnecessary. Stipulations are essential for managing many hearings and trials to avoid wasting time on undisputed things. When you add the logistical complications of virtual presentation to the mix, that sentiment is even more important. In addition to stipulations of fact or evidence that could make things go more quickly, consider setting procedures or developing plans to make sure everyone is on the same page for the hearing. It may even be useful to hold a dry run with counsel for all parties to ensure that everyone is familiar with the platform you are using. While it may seem foreign to work closely with your opponent in this way, you may find that letting go of fights about minor things can help you all focus better on the disputes that really matter.

3. Plan for Disruptions

Anyone who meditates knows that disruptions happen no matter how much we try to avoid them. Likewise, anyone who has tried a trial or lengthy hearing knows that they almost never happen without a hitch. Prepare yourself for the disruptions. Have a plan for technology issues. Try to develop schedules of witnesses to avoid lag times if testimony goes quicker or slower than expected. In addition, it generally helps not to be a jerk about your opposing party’s situation because it will eventually happen that you are the one who needs the mercy. In one of my virtual hearings, I learned an hour before testimony was set to start that my daughter was required to quarantine due to a close contact at school. I was fortunate that my client, opposing counsel, and the hearing officer granted me a postponement for that day so I could pick her up from school. If my relationships had been less cordial, however, I may have gotten a different result.

4. Slow Down. Then Slow Down Some More.

Rushing is something we all do, especially when we are stressed, but my mindfulness practice has helped me notice it, slow down, and respond more skillfully to life. For most of us, hearings are going to make us stressed whether they are virtual or not. When you present virtually, everything goes through a filter so rushing can quickly become disastrous to your case. To avoid this, remind yourself as much as possible to slow down. Come back to your breath frequently or do a quick body sweep (check your brow, eyes, jaw, neck, shoulders, chest belly, hips, hands) to return to your body. If you are noticing the signs of tension or quick or shallow breathing, try to relax your body and open up your breath. You can do those things in a second or two and it can help keep you steady, focused, and even as you ask questions and present proof.

5. Get Some Rest.

Finally, another important mindfulness lesson is the importance of rest. When we let our attention settle on the breath, we give our minds a chance to stop trying for a moment. For us achiever types, even a little bit of rest goes a long way. When you sit in front of a glaring screen all day and have to listen intently to less than great audio, you need to check in with yourself after and give yourself a break. That likely means an activity away from your computer with some different sensory input. Your normal exercise or relaxation routine might be enough, but I found that I needed to pull out all the stops for my weeks of virtual hearings. In addition to normal exercise, I needed some extra yoga sessions, warm baths, and any time outside that I could get. When you are in a trial or a hearing, it may be tempting to dive right into your inbox piling up with emails but a well-timed break may make your efforts less painful and more efficient.  

I hope we are leaving the COVID-19 era of social distancing but I think the brave new world of virtual litigation is here to stay. Litigating cases remotely presents its challenges to be sure, but the lessons from our mindfulness practices can help us to reduce suffering on Zoom in the same way that they help us to reduce suffering in our lives. If we remember to care for ourselves and bring awareness to the unique challenges and opportunities that virtual litigation presents, we can then focus our whole attention on getting great results for our clients.

Like this post? Subscribe to the blog or follow us on social media.