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Yoga Journal Presents Restorative Yoga for Life

Book Description

Restorative yoga poses for healing your mind and body!

Written by instructor Gail Boorstein Grossman, E-RYT 500, CYKT, and published in partnership with Yoga Journal, Restorative Yoga for Life teaches you how to practice restorative yoga--a form of yoga that focuses on physical and mental relaxation through poses aided by props. It's a gentle yet empowering style that helps you de-stress and re-energize. While restorative yoga is beneficial for your entire body, Gail also shows you how to treat more than twenty ailments, such as headaches, digestive issues, and anxiety, through specific yoga poses and sequences. Guided by step-by-step instructions and beautiful photographs, you will gently ease your way into inner calm and better health with powerful yoga sequences.

Whether you're having trouble sleeping, suffering from backaches, or just want to unwind after a busy day, you will find balance throughout your body, soul, and mind with Restorative Yoga for Life.

Table of Contents

  1. Cover
  2. Title Page
  3. Table of Contents
  4. Preface
  5. Introduction
  6. Part 1: What Is Restorative Yoga?
    1. Chapter 1: History of Restorative Yoga
    2. Chapter 2: Benefits of Restorative Yoga
    3. Chapter 3: Get Ready to Practice Restorative Yoga
  7. Part 2: Getting Started
    1. Chapter 4: Breathing and Visualizations
      1. Centering Exercise
      2. Breathing Exercises
        1. Apa Japa Breath
        2. Diaphragmatic Breath
        3. Breath with Pause
        4. Ujjaii Breath
        5. Alternate Nostril Breathing
        6. Sitali Breath
      3. Visualizations/Mantra Meditations
        1. Cloud
        2. Straw
        3. White Light
        4. Hum Sah Mantra Meditation
        5. Word Meditation
        6. Yoga Nidra
    2. Chapter 5: The Poses
      1. Warm-Ups
        1. Extended Hand to Foot Pose, Supine
        2. Neck Stretches
        3. Cat/Cow Tilts with Feet on Wall
        4. Wall Downward-Facing Dog
        5. Wall Half-Triangle Forward Bend
        6. Seated Twist
        7. Shoulder Stretches
        8. Eagle Arms
        9. Cow Face
        10. Wind Relieving Pose
      2. Back Bends
        1. Blanket Roll in 3 Positions
        2. Simple Bridge with Block or Bolster under Hips
        3. Reclining Bridge Pose
        4. Supported Bound Angle Pose
        5. Cross Bolster Pose
        6. Fish Pose with Blocks or Bolster
        7. Heart Opening Pose
        8. Reclining Hero Pose
      3. Twists
        1. Revolved Abdomen Pose
        2. Belly Down Twist over Bolster
        3. Scissored Legs Belly Down Twist
        4. Side Lying Stretch
      4. Forward Bends
        1. Child’s Pose
        2. Fan Pose
        3. Belly Down with Bolster at Hip
        4. Chair Forward Bend
        5. Down Dog with Head on Block or Bolster
        6. Pigeon Pose with Bolster
      5. Inversions
        1. Legs Up the Wall Pose Without Bolster
        2. Legs Up the Wall Pose with Bolster
        3. Legs on Chair
        4. Two Chair Boat Pose
        5. Chair Shoulder Stand
      6. Poses Of Completion
        1. Prone (on Belly) Savasana
        2. Savasana
        3. Side Lying Savasana
  8. Part 3: The Sequences
    1. Chapter 6: The Sequences
      1. Sequences For The Upper Body
        1. Neck, Upper Back, Shoulder, and Arms
      2. Sequences For The Lower Body
        1. Legs, Knees, Feet
        2. Hips
      3. Sequences For The Back
        1. Lower Back Pain
        2. Sciatica
      4. Sequences For Respiratory Issues
        1. General Respiratory Illnesses
        2. Asthma
      5. Sequences For Mental Health
        1. Depression
        2. Anxiety
        3. Stress
      6. Sequences For Digestive Disorders
        1. Colitis, Crohn’s, and Irritable Bowel Syndrome
        2. Constipation
      7. Sequences For Neurological Disorders
        1. Stroke/High Blood Pressure
        2. Alzheimer’s and Dementia
        3. Parkinson’s Disease
      8. Sequences For Women’S Issues
        1. Menopause
        2. Pregnancy
      9. Sequences For Other Health Issues
        1. Insomnia
        2. Headaches
        3. Cancer
        4. Osteoporosis and Osteopenia
        5. Jet Lag
        6. Sore Muscles
        7. Weight Loss
  9. Afterword: Where to Go from Here
  10. Appendix: Recommended Reading
  11. About the Author
  12. Acknowledgments
  13. Marketing Page
  14. Copyright