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