Restorative Yoga for Beginners: Gentle Poses for Relaxation and Healing 9781646111848, 9781646111855
Relax, relieve, restore—a beginner’s path to healing with restorative yoga Recovering from an injury, an illness, or ju
561 42 7MB
English Pages 211 Year 2020
Table of contents :
Title Page
Copyright Page
Dedication
Contents
Introduction
How to Use This Book
Part I: All About Restorative Yoga
Chapter 1: Restorative Yoga Basics
Chapter 2: What to Know Before You Begin
Part II: Poses and Sequences
Chapter 3: Poses: The Basics
Basic Relaxation Pose
Simple Supported Side Bend
Grounding Spinal Twist
Spine Lengthening Pose
Heart Pose
Supported Forward Fold
Supported Child’s Pose
Reclining Butterfly
Elevated Legs Up the Wall
Chapter 4: Poses: Stress Relief
Mountain Brook
Supported Open Twist
Heart Pose with Butterfly Legs
Extended Supported Bridge
Supported Straddle Forward Fold
Reclining Pigeon
Reclining Butterfly with Feet on the Bolster
Restorative Frog
Legs Up the Wall
Chapter 5: Poses: Pain Relief
Supported Heart Pose with Legs Over a Bolster
Gentle Open Twist
Restorative Tree
Seated Half Butterfly
Seated Butterfly
Head to Bolster Pose
Supported Pigeon
Supported Half Frog
Legs Up the Bolster
Chapter 6: Other Poses for Healing
Pregnant Goddess Pose
Side Lying Pose
Supported Bridge
Reclining Hero Pose
Heart Pose with a Chair
Chair Forward Fold
Single Leg Up the Chair
Legs Up the Chair
Seated Meditation Pose
Chapter 7: Sequences
From Effort to Ease
A Minimalist’s Dream
Flow Like a River
A Grateful Heart
Inward Bound
Nourish the Roots
Back to Bliss
Sciatica S.O.S.
Dissolve and Evolve
Air Becomes Breath
Unwind and Recharge
Steady as You Go
Let Your Soul Shine
Brand New Day
Fly Me to the Moon
Smooth Cycle
Family Style
Office Space
Mindful Mama
Build Your Own Sequence
Chapter 8: Breathing and Meditations
Balanced Breath
Spinal Breath
Incremental Breath
Sun Breath
Moon Breath
Body Scan
Gratitude Meditation
River Meditation
Ocean Meditation
Loving-Kindness Meditation
Resources
References
Acknowledgments
About the Author
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