Restorative Yoga: Power, Presence and Practice for Teachers and Trainees

Cover
Of related interest
Title Page
Copyright
Contents
Foreword by Richard Rosen
Acknowledgements
Introduction
Part I: Power
	1. History of Restorative Yoga
		Past and present
		B.K.S. Iyengar and Restorative Yoga
		A bit about props
		Gently, gently
		Limb 3 and a half!
		A personal experience
		Judith Lasater
		Conclusion
	2. Purpose of Restorative Yoga
		Modern times
		Yoga: An embodied enquiry
		Intention of the practice
		Broad characteristics
		The importance of slowing down, awareness and breath
		Benefits of the practice
	3. Understanding the Stress Response
		Introduction
		The concept of stress
		The history of stress
		Homeostasis
		The Human Function Curve
		The stress response
		The Triune Brain
		The amygdala
		The autonomic nervous system
		The enteric (intrinsic) nervous system (ENS)
		Autonomic nervous system effects
		The fight or flight response
		The endocrine system
		The vagus nerve
		Baroreceptors and the baroreflex
		The relaxation response
		Conclusion
	4. Nature of the Practice
		Valuing rest and relaxation
		Stillness, quietude and non-doing
		Supporting the experience of relaxation
		Props – a defining characteristic of Restorative Yoga
		Prop ‘light’ practice and improvising at home
	5. Community and Connection
	6. Ātmavicāra
		Self-enquiry
		The process of contemplation
		Questions
		Summary of Part I
	The Human Function Curve
Part II: Presence
	7. Embodied Presence
		What does embodied presence mean?
		A roadmap inwards
		More on the joy of being and Restorative Yoga
		Restorative or meditation: Are they different?
		Final words
	8. The Breath as Teacher and Friend
		First, middle and last teacher
		Breath as a pathway inwards
		The space in between
	9. The Anatomy and Physiology of Respiration
		Background
		How oxygen gets to our cells
		Cellular respiration and the production of energy (ATP)
		The anatomy and physiology of thoracic respiration
		Stress and the respiratory system
	10. A Free and Easeful Breath
		A transformative agent
		Tension as revealer
		Becoming aware
		Releasing tension through stretches
		Common areas of holding
		Follow the current of the breath
	11. Exploration and Enquiries
		Feel and follow your breath
		Exploring the layers
		Bird’s wings
		Breath as teacher and friend
		Summary of Part II
Part III: Practice
	12. Wellspring
		The lived experience of balance
		A new (old) definition of discipline
	13. The Six Main Restorative Āsana and Variations
		Overview
		Assessing a pose
		Suitability
		Universal applications
		How to fold a blanket
		Concluding remarks
		The poses
			I. Supta baddha koṇāsana
			II. Balāsana
			III. Adho mukha jaṭhara parivartanāsana
			IV. Setubhanda sarvāṅgāsana
			V. Vīparita karaṇī
			VI. Śavāsana
	14. Sequencing
		Principles
		Four simple sequences
	15. The Art of Teaching Restorative Yoga
		Create a nurturing space
		Practice space as sanctuary
		Move towards stillness
		Voice and body language
		Preparing for the practice
		Establish an intention and teaching focus
		Beginning
		During
		After
		Assisting and the power of touch
	16. Experiences of Restorative Yoga
		Summary of Part III
References
Further Reading
Index