Restorative Yoga Relax Restore Re-Energize

CHAPTER 1: INTRODUCTION ...................................................10-11

What is Restorative Yoga? ........................................................................................... 12-13

The Benefits of Restorative Yoga ............................................................................... 14-17

Preparing the Body for a Restorative Practice ................................................... 18-21

Creating a Space for Your Practice ...........................................................................22-23

Choosing and Using Props ............................................................................................24-27

Practicing Safely to Support Your Body ..................................................................28-29

Tips for Calming the Mind .............................................................................................30-31

Breathing Techniques to Promote Relaxation .......................................................32-35

Poses to End Your Practice .........................................................................................36-39

CHAPTER 2: FORWARD BEND POSES ..................................40-41

Supported Downward-Facing Dog ..........................................................................42-43

Half-Dog at Wall .............................................................................................................44-45

Supported Child’s Pose ................................................................................................46-49

Supported Child’s Pose with chairs .........................................................................50-51

Supported Child’s Pose with ramped bolster ......................................................52-53

Surfboard ..........................................................................................................................54-55

Supported Seated Bound Angle ...............................................................................56-57

Supported Standing Wide-Legged Forward Bend ...........................................58-61

Supported Seated Angle .............................................................................................62-63

Supported Pigeon ...........................................................................................................64-67

Supported Standing Forward Bend ........................................................................68-71

Supported Seated Forward Bend ............................................................................72-75

Supported Seated Forward Bend with chair .......................................................76-77

CHAPTER 3: BACKBEND POSES .............................................78-79

Constructive Rest Position ..........................................................................................80-81

Simple Supported Backbend ......................................................................................82-83

Mountain Brook ................................................................................................................84-85

Supported Reclining Bound Angle ...........................................................................86-87

Supported Reclining Bound Angle with ramped bolster .................................88-89

Supported Reclining Pose ...........................................................................................90-93

Supported Fish .................................................................................................................94-95

Supported Reclining Hero ............................................................................................96-99

Supported Reclining Hero with chair .......................................................................100-103

Supported Bridge with two bolsters .......................................................................104-107

Supported Bridge with single bolster .....................................................................108-109

Supported Wheel ............................................................................................................ 110-111

CHAPTER 4: INVERSIONS, TWISTS, AND SIDE BENDS ...112-113

Legs Up the Wall ............................................................................................................. 114-117

Legs Up the Wall pregnancy variation ................................................................... 118-121

Side-Lying Stretch ..........................................................................................................122-125

Supported Side-Lying Stretch ...................................................................................126-127

Supported Spinal Twist .................................................................................................128-129

Supported Supine Spinal Twist ..................................................................................130-133

Upward-Facing Forward Bend .................................................................................134-137

Stonehenge .......................................................................................................................138-139

Stonehenge pregnancy variation .............................................................................140-143

CHAPTER 5: RESTORATIVE SEQUENCES ............................144-145

Minimal Props ...................................................................................................................146-147

Relieving Lower Back Pain ...........................................................................................148-151

Easing Head, Neck, & Shoulder Tension .................................................................152-155

Promoting a Healthy Spine .........................................................................................156-159

Easing Insomnia & Welcoming Deeper Sleep .......................................................160-163

Recovery from Exhaustion & Fatigue ......................................................................164-167

Calming Anxiety & Worry .............................................................................................168-171

Awakening Vitality .......................................................................................................... 172-175

Easing Depression ..........................................................................................................176-179

Soothing Stress ................................................................................................................180-181

Deeper Breathing ...........................................................................................................182-185

Grounding During Change ...........................................................................................186-187

Relaxation During Pregnancy .....................................................................................188-191

Promoting Menstrual Health ......................................................................................192-193

Easing Symptoms of Perimenopause & Menopause ........................................194-197

Recovery from Traveling & Jet Lag ..........................................................................198-199

Soothing Headaches .....................................................................................................200-201