Table of Contents
Introduction x
How to Use This Book xii
Part I All About Restorative Yoga 1
Chapter 1 Restorative Yoga Basics 3
Chapter 2 What to Know Before You Begin 13
Part II Poses and Sequences 23
Chapter 3 Poses: The Basics 25
Basic Relaxation Pose 26
Simple Supported Side Bend 28
Grounding Spinal Twist 30
Spine Lengthening Pose 32
Heart Pose 34
Supported Forward Fold 36
Supported Child's Pose 38
Reclining Butterfly 40
Elevated Legs Up the Wall 42
Chapter 4 Poses: Stress Relief 45
Mountain Brook 46
Supported Open Twist 48
Heart Pose with Butterfly Legs 50
Extended Supported Bridge 52
Supported Straddle Forward Fold 54
Reclining Pigeon 56
Reclining Butterfly with Feet on the Bolster 58
Restorative Frog 60
Legs Up the Wall 62
Chapter 5 Poses: Pain Relief 65
Supported Heart Pose with Legs Over a Bolster 66
Gentle Open Twist 68
Restorative Tree 70
Seated Half Butterfly 72
Seated Butterfly 74
Head to Bolster Pose 76
Supported Pigeon 78
Supported Half Frog 80
Legs Up the Bolster 82
Chapter 6 Other Poses for Healing 85
Pregnant Goddess Pose 86
Side Lying Pose 88
Supported Bridge 90
Reclining Hero Pose 92
Heart Pose with a Chair 94
Chair Forward Fold 96
Single Leg Up the Chair 98
Legs Up the Chair 100
Seated Meditation Pose 102
Chapter 7 Sequences 105
From Effort to Ease 106
A Minimalist's Dream 108
Flow Like a River 110
A Grateful Heart 112
Inward Bound 114
Nourish the Roots 116
Back to Bliss 118
Sciatica S.O.S. 120
Dissolve and Evolve 122
Air Becomes Breath 124
Unwind and Recharge 126
Steady as You Go 128
Let Your Soul Shine 130
Brand New Day 132
Fly Me to the Moon 134
Smooth Cycle 136
Family Style 138
Office Space 140
Mindful Mama 142
Build Your Own Sequence 145
Chapter 8 Breathing and Meditations 147
Balanced Breath 148
Spinal Breath 148
Incremental Breath 149
Sun Breath 149
Moon Breath 150
Body Scan 151
Gratitude Meditation 151
River Meditation 152
Ocean Meditation 152
Loving-Kindness Meditation 153
Resources 154
References 156
Index 158
