Restorative Yoga Relax. Restore. Re-energize.

Contents
Credits/Acknowledgments/About the Author
Introduction
CHAPTER 1: INTRODUCTION
	What is Restorative Yoga?
	The Benefits of Restorative Yoga
	Preparing the Body for a Restorative Practice
	Creating a Space for Your Practice
	Choosing and Using Props
	Practicing Safely to Support Your Body
	Tips for Calming the Mind
	Breathing Techniques to Promote Relaxation
	Poses to End Your Practice
CHAPTER 2: FORWARD BEND POSES
	Supported Downward-Facing Dog
	Half-Dog at Wall
	Supported Child’s Pose
	Supported Child’s Pose with chairs
	Supported Child’s Pose with ramped bolster
	Surfboard
	Supported Seated Bound Angle
	Supported Standing Wide-Legged Forward Bend
	Supported Seated Angle
	Supported Pigeon
	Supported Standing Forward Bend
	Supported Seated Forward Bend
	Supported Seated Forward Bend with chair
CHAPTER 3: BACKBEND POSES
	Constructive Rest Position
	Simple Supported Backbend
	Mountain Brook
	Supported Reclining Bound Angle
	Supported Reclining Bound Angle with ramped bolster
	Supported Reclining Pose
	Supported Fish
	Supported Reclining Hero
	Supported Reclining Hero with chair
	Supported Bridge with two bolsters
	Supported Bridge with single bolster
	Supported Wheel
CHAPTER 4: INVERSIONS, TWISTS, AND SIDE BENDS
	Legs Up the Wall
	Legs Up the Wall pregnancy variation
	Side-Lying Stretch
	Supported Side-Lying Stretch
	Supported Spinal Twist
	Supported Supine Spinal Twist
	Upward-Facing Forward Bend
	Stonehenge
	Stonehenge pregnancy variation
CHAPTER 5: RESTORATIVE SEQUENCES
	Minimal Props
	Relieving Lower Back Pain
	Easing Head, Neck, & Shoulder Tension
	Promoting a Healthy Spine
	Easing Insomnia & Welcoming Deeper Sleep
	Recovery from Exhaustion & Fatigue
	Calming Anxiety & Worry
	Awakening Vitality
	Easing Depression
	Soothing Stress
	Deeper Breathing
	Grounding During Change
	Relaxation During Pregnancy
	Promoting Menstrual Health
	Easing Symptoms of Perimenopause & Menopause
	Recovery from Traveling & Jet Lag
	Soothing Headaches
Index