Restorative Yoga: Relax. Restore. Re-energize.

by Caren Baginski

Overview

Rejuvenate your mind, body, and soul through restorative yoga.
 
Are you seeking balance, healing, and a calmer mind? Unlike active styles of yoga that focus on stretching and movement, restorative yoga emphasizes mindful rest by using props to support your body in complete comfort and relaxation—no flexibility required! Whether you already practice yoga or are just getting started, Restorative Yoga is your step-by-step guide to deepening the connection between your body and mind.
 
Here's what you'll find in this highly visual guide:
 
 • Practical information on the amazing benefits of restorative yoga
 • 39 restorative yoga poses, each featuring beautiful photography and detailed, step-by-step instructions to take you from start to finish, with simple modifications to suit any body type, including for pregnant yoga practitioners
 • 17 healing sequences for a variety of physical, mental, and emotional conditions including anxiety, insomnia, depression, headaches, and shoulder or back pain
 • Expert guidance for choosing and using props (including items you already have at home), practicing safely, creating a peaceful space, using breathing techniques to calm your mind, and more

Product Details

ISBN-13:	9781465492630
Publisher:	DK
Publication date:	05/05/2020
Pages:	208
Sales rank:	416,524
Product dimensions:	7.60(w) x 9.10(h) x 0.80(d)

About the Author

Caren Baginski (she/her/hers) is a yoga therapist (C-IAYT) and author who has been teaching yoga and meditation since 2009, with a special interest in female empowerment. Her YouTube channel has more than 2 million views and gives people from around the world permission to slow down and do less. Through Held, her online spiritual yoga community, and her Being Enough program, she helps women release critical, negative self-talk that says they’re not “doing enough” or “good enough.” In addition to Restorative Yoga, Caren is trained in Yoga Nidra, Vinyasa Yoga, and has completed an 800-hour Yoga Therapy program through Inner Peace Yoga Therapy. She is certified through the International Association of Yoga Therapists. A former journalist with a BSJ degree from Ohio University, Caren’s writing has appeared in Yoga Journal and Mantra Wellness magazine, among other publications in the home, health, and wellness industries. You can learn more at www.carenbaginski.com.

Table of Contents

Credits/Acknowledgments/About the Author 4

Contents 6

Introduction 8

Chapter 1 Introduction 10

What is Restorative Yoga? 12

The Benefits of Restorative Yoga 14

Preparing the Body for a Restorative Practice 18

Creating a Space for Your Practice 22

Choosing and Using Props 24

Practicing Safely to Support Your Body 28

Tips for Calming the Mind 30

Breathing Techniques to Promote Relaxation 32

Poses to End Your Practice 36

Chapter 2 Forward Bend Poses 40

Supported Downward-Facing Dog 42

Half-Dog at Wall 44

Supported Child's Pose 46

Supported Child's Pose with chairs 50

Supported Child's Pose with ramped bolster 52

Surfboard 54

Supported Seated Bound Angle 56

Supported Standing Wide-Legged Forward Bend 58

Supported Seated Angle 62

Supported Pigeon 64

Supported Standing Forward Bend 68

Supported Seated Forward Bend 72

Supported Seated Forward Bend with chair 76

Chapter 3 Backbend Poses 78

Constructive Rest Position 80

Simple Supported Backbend 82

Mountain Brook 84

Supported Reclining Bound Angle 86

Supported Reclining Bound Angle with ramped bolster 88

Supported Reclining Pose 90

Supported Fish 94

Supported Reclining Hero 96

Supported Reclining Hero with chair 100

Supported Bridge with two bolsters 104

Supported Bridge with single bolster 108

Supported Wheel 110

Chapter 4 Inversions, Twists, and Side Bends 112

Legs Up the Wall 114

Legs Up the Wall pregnancy variation 118

Side-Lying Stretch 122

Supported Side-Lying Stretch 126

Supported Spinal Twist 128

Supported Supine Spinal Twist 130

Upward-Facing Forward Bend 134

Stonehenge 138

Stonehenge pregnancy variation 140

Chapter 5 Restorative Sequences 144

Minimal Props 146

Relieving Lower Back Pain 148

Easing Head, Neck, S Shoulder Tension 152

Promoting a Healthy Spine 156

Easing Insomnia & Welcoming Deeper Sleep 160

Recovery from Exhaustion S Fatigue 164

Calming Anxiety S Worry 168

Awakening Vitality 172

Easing Depression 176

Soothing Stress 180

Deeper Breathing 182

Grounding During Change 186

Relaxation During Pregnancy 188

Promoting Menstrual Health 192

Easing Symptoms of Perimenopause & Menopause 194

Recovery from Traveling & Jet Lag 198

Soothing Headaches 200

Index 202

Editorial Reviews

"These turbulent times call for more ease in our lives. Whether you’re rolling out a mat for the first time or have practiced yoga for decades, Baginski’s Restorative Yoga will ease you into your day and help you sleep better at night. The soothing practices are beautifully photographed and clearly explained with detailed instructions on entering and transitioning out of each pose. The author’s guidance cues your awareness to the sensations you are experiencing, keeping you in the present moment of the posture and out of whatever worries may have been present when you began. The photos and stunning layout and design offer serenity before you even roll out your mat. Caren Baginski is the best kind of yoga teacher. Her soothing narrative voice prompts us to breathe and to feel and to let go of whatever we don’t need to carry off the mat. If you’re like me, this book won’t stay on your shelf for long. It will be your companion as you practice."—Amy Weintraub, Yoga Therapist and founder, LifeForce Yoga. Author of Yoga for Depression, Yoga Skills for Therapists and the forthcoming Temple Dancer

"I love this book! It is so well organized and presented that—just like the practice of Restorative Yoga itself—it puts the reader at ease. With beautiful photos and great instruction, it provides the reader all they need to know in order to prepare the body, calm the mind and experience the wonders of Restorative Yoga. I highly recommend this comprehensive yet simple and practical handbook."—Michele Lawrence, C-IAYT, Yoga Therapist and Founder/Director of Inner Peace Yoga Therapy

From the Publisher

12/01/2020

Yoga therapist and YouTuber Baginski explains how to use restorative yoga to improve sleep, relieve stress, increase mental well-being, and more. Restorative yoga practice uses a variety of props and holds positions for longer periods, rather than flowing from pose to pose. After providing an introduction, a brief history, and safety tips, Baginski focuses on breathing techniques, offering detailed photographs of positions, as well as precautions and information on how long to hold each pose. Most of the equipment is available at home (wall, blanket) or easily purchased. All models depicted are white, with a variety of ages and body types. VERDICT Clear, concise, beautifully photographed. Likely to find an audience in most libraries.

Library Journal