Restorative Yoga for Beginners: Gentle Poses for Relaxation and Healing

by Julia Clarke

Relax, relieve, restore―a beginner’s path to healing with restorative yoga

Recovering from an injury, an illness, or just interested in a natural way to relax? Restorative yoga focuses on simple poses in supported positions, encouraging deep relaxation so your mind can enter a peaceful, meditative state.

Dive in with an introduction to the spiritual origins and rejuvenating benefits of restorative yoga. Find the right position to reduce lower back pain, relieve stress, breathe easier, improve your energy, and even prepare your body for childbirth―all with illustrated instructions to get you into and out of each pose safely and comfortably.

Restorative Yoga for Beginners includes:

Take it easy―Make restorative yoga a lasting practice with simple suggestions on what to wear and what props you’ll need.
Strike a pose―Ease into 36 essential restorative yoga poses, including labels with the therapeutic benefits of each―and extend your practice for deeper healing with 20 sequences.
Breath of fresh air―Refresh your vital energy (prana) with breathing exercises and meditations designed to improve your digestion, heart rate, and more.

Restorative Yoga for Beginners offers the guidance to begin your yoga practice and bring harmony to your quality of life―one gentle stretch at a time.

Genres: Nonfiction, Health, Self Help

180 pages, Paperback

Published December 17, 2019

About the author

Librarian Note: There is more than one author in the Goodreads database with this name.

Reviews

[Sophia · Rating 4 out of 5]

Yoga can be intimidating especially for a novice with health complications so I was eager to try this book and the course it offered when I read through the blurb and thought this gentler version of Yoga just might be me speed.

Restorative Yoga for Beginners is a quick read and happily gets into the poses and sequences of poses for various purposes as the main body of the book. There is an intro to what Restorative Yoga is, how it will benefit those who practice it, and how the book will proceed along with a list of items needed (and they can be found around the house). Then there was graphics, explanations, and steps of each pose before the poses were arranged in several routines that were to meet specific needs. The last section of the book was devoted to breathing and meditation that takes place during the sequences. The resources and references were also another welcome addition.

It seems hard to believe, even to me, that I've gone through life with only a rudimentary knowledge of yoga and very little experience of it. Another form has always been my go to for working on flexibility, balance, breathing, etc. I've actually been somewhat intimidated by yoga from watching videos and even others in our circle practice it and encourage me to try it (at which I failed miserably).
But, I had not heard of this third most popular form of yoga- restorative yoga. This book caught my eye when browsing through books on physical health. I think the title alone had me relaxing and was welcoming me to pick it up.

I needed something doable if I was going to form it into a weekly routine and habit. This looked like just the thing. I'm physically able to do it, even with my health complications (its low challenge stretches and offers great support for the back) and my schedule, and I can afford it over the long haul because I can do it from home and all the props can be items from in the home (blankets, chairs, towels, and large elastic bands). The space required is what would fit the length and breadth of a yoga mat (meaning work or home or on the road traveling).

I read the book through before doing anything and then I went back and practiced a few of the poses (I chose chapter four's stress relief poses since it was the holidays- nuff said). Finally, I attempted a few of the sequences in chapter seven.

I started with A Minimalist's Dream which didn't involve moving my blanket roll and pillow prop much and it was a 40 minute workout. It only moved me through four poses. First it shows you the pose graphics and then step by step instructions on how to move into position and transfer positions. Emphasis was on muscle relaxation and breathing to calm the mind. Incidentally, I found that by 'giving up' 40 minutes that I finished with a refreshed and more centered mind and body that made me more effective and efficient at my tasks afterward helping to make up those minutes.
Next, I tried Back to Bliss sequence which was a longer routine that focused on back pain relief. I enjoyed the stretches and they didn't hurt my back. I think it is likely one that takes time and habit for the best results. I went on through Dissolve and Evolve for headache, neck and jaw tension.

A couple of the poses are still beyond my flexibility ability, but I was able to modify so I got something out of the pose and could complete the sequence of poses. I think that this is a good thing and proves that this is exactly what I needed and I have something to work toward that is doable.

I love how this is meant to be used for a variety of issues both physical and mental. I didn't really do the ones for positive mental energy or spiritual results or to clear the mind in meditation, but they were there. One is not meant to do every routine, but try them out and choose the ones that fit the individual need. The author emphasizes that it is best to pick a few and get so familiar with them that the person doesn't need to think (stress over) and can just relax into the routines for top benefit.

The easy guidance, hints, and step by step instruction made this definitely good for beginners like me. I had no confusion or trouble following along. I think making it habit will not be beyond me so I take that as an all around win and can recommend this book to others.

I rec'd this book from NetGalley to read in exchange for an honest review.

[Nicole · Rating 5 out of 5]

Amazing “why” for anyone interested in balancing their lives and yoga practice. Also great for those of us who know restorative yoga but need new ideas. Julia makes things approachable. Wonderful read and teacher!

[Annie · Rating 5 out of 5]

Originally published on my blog: Nonstop Reader.

Restorative Yoga for Beginners is an illustrated tutorial guide for restorative and relaxation yoga. Due out 17th Dec 2019 from Callisto on their Rockridge Press imprint, it's 180 pages and will be available in paperback and ebook format (ebook available now). It's worth noting that the ebook format has a handy interactive table of contents as well as interactive links and references throughout. I've really become enamored of ebooks with interactive formats lately. The book also includes a short author bio, and a metric conversion chart, as well as interactive resources, supplies, and references lists. There is no index. For Kindle Unlimited subscribers, this book is included in the KU subscription library to borrow and read for free.

Relaxation and stress management are important themes for virtually everyone. The toll that chronic stress takes on our bodies is insidious and serious. Restorative yoga is a tool which is accessible and safe and effective and can be practiced by almost everyone no matter what their level of fitness or previous yoga experience are.

The book follows a logical progression: an introduction and tips for using the book are followed by what restorative yoga is and other basic info, followed by a section of poses for different purposes such as relaxation, stress relief, pain relief, healing, followed by sequences, and a final chapter on breathing and meditation.

The author has a positive and calm manner of writing. It's encouraging but not strident or preachy at all. The equipment used in the book is minimal and easily sourced (she provides alternatives which most readers already have around the house).

I have been having a lot of physical therapy for a torn rotator cuff in my right shoulder. The progress has been positive but slow and painful. I've experienced positive benefits from the information in this book, less pain and more mobility.

Five stars, definitely worth a look for anyone interested in pain and stress relief in conjunction with yoga practice.

Disclosure: I received an ARC at no cost from the author/publisher for review purposes.

[jess ~has abandoned GR~ · Rating 4 out of 5]

I suppose I had the wrong impression of what this book would be when I went into it. It's not for improving flexibility or losing weight or anything like that, it's just for instruction on doing relaxing poses.

It is a well laid-out book with simple instructions and helpful illustrations that will appeal to those interested in learning more about relaxing poses for meditation, etc.

arc received from the publisher

[Diane Estrella · Rating 5 out of 5]

In a world of, go, go, GO, you have to be very purposeful to take time for yourself, to shut down and relax!

I have been practicing yoga for a few years now and find the "doing," or physical movements of yoga very beneficial for my health and fitness. There is another side of yoga that is being mindful, or slowing down and being in the moment. Both sides of yoga have definite body/mind* benefits that can compliment each other. This book is a great tool for stopping physical work and just allowing your body to kind of re-calibrate itself into alignment.

For anyone that wishes to fully take advantage of the benefits of restorative yoga, you will need "props." Using blankets, blocks, pillows, bolsters, etc. is what, props you up and supports you, so that you can totally let go and relax. There are some substitutes that can be made with only pillows and blankets, but it will take more prep work beforehand to get you into the final relaxed poses.

I really liked that the author included both individual poses that you can hold for 3 to 30 minutes depending on how much time you have available, as well as sequences whereas the author takes you through a series of poses to really deepen specific openings in the body. Along with relaxing the body, taking time to relax the mind and just "let your thoughts go" is difficult but can be learned as well.

*There is also a spiritual side of yoga that can be included in your practice as much or as little as you want.

I received a complimentary copy of this book from Callisto Publishers/Rockridge Press and was under no obligation to post a review.

[Melissa Borsey · Rating 5 out of 5]

Excellent read on why yoga is so important, props needed, the best poses with pictures and instructions on how to do them, with precautions to take, benefits of said moves, and tips. There is also a helpful chapter on breathing and meditating. Highly recommend! I thank Callisto Publisher's Club for the opportunity to read and review this book.

[Amy · Rating 5 out of 5]

I live with Fibromyalgia so keeping limber and exercising is very important to me. This book by Julia Clarke is simple to understand and relief of undue stress has been fantastic. Restorative Yoga for Beginners has helped me to begin moving in the right direction.


Thank you to NetGalley and Julia Clarke for the ARC in return for an honest review.

[Jill · Rating 5 out of 5]

I love yoga. Or maybe I just love the idea of yoga. I did some yoga when I was younger, when I was more active, before I spent my days sitting in a cubicle in front of a computer. Now I think about getting back to it. But mostly I get intimidated and just continue not doing yoga. So when I saw Restorative Yoga for Beginners, I thought maybe this was exactly what I need to get back into it.

Author Julia Clarke has been teaching restorative yoga for years and has all the information you need to get started on a restorative yoga practice. The poses she offers aren’t taxing or painful. They are designed to allow your body to rest, supported by blocks and blankets, so that the tension and stress of everyday life can melt away. Restorative yoga can lower blood pressure, relieve some chronic pain, help you breathe better, improve digestion, and even help with anxiety and depression.

These are poses literally anyone can do. The most basic pose is a modified corpse pose, where you lie still on the ground and let your body realign itself. The pose here, Basic Relaxation Pose, is where you lie on a mat on the floor, your head and knees supported by blankets, and stay like that for 20-30 minutes. Who can’t do that? (Okay, there may be those with back pain or women who are pregnant who would struggle, but there are other equally relaxing poses that can be used instead).

Where most yoga types focus on stretching, flexibility, building muscles, building the core, building up to difficult and bendy poses, restorative yoga focuses on relaxing and undoing all the knots that our daily stresses tie us in. With well over 30 poses that can be mixed and matched, Restorative Yoga for Beginners offers countless possibilities for pain and stress relief. And if you don’t want to come up with your own sequence of poses, Clarke offers up 19 sequences of her own, most from 30 minutes to 80 minutes, that you can use as is to feel better or modify to fit your needs.

Yoga can be intimidating, but restorative yoga was designed to allow anyone to come and discover the benefits of this type of self-care. With just some simple props (a mat, some blankets and pillows, maybe a couple of blocks) and a quiet room, you too can use these gentle poses to quiet your mind, let your stress seep out of your muscles, breathe deeply, living with less pain, improve your emotional well-being, and lower your stress hormones. This is my goal for 2020—to lie on the floor and improve my health through relaxation.

A copy of Restorative Yoga for Beginners was provided to me by Rockridge Press through the Callisto Publisher’s Club, with many thanks.

[Kailey (Luminous Libro) · Rating 5 out of 5]

This book begins with an explanation of the restorative yoga style, and how it affects the body, calms the mind, and provides stress relief. Then some general information with Do's and Don'ts about props, clothing, and how much time a restorative yoga practice should take.

The second section of the book gives details and instructions on performing each individual yoga pose. Each pose is listed with the benefits of the pose, and precautions for the elderly, injured, or pregnant women. There are also suggested time limits to hold the pose, and lovely illustrations in calm pastel colors demonstrating the pose.

The yoga poses are divided into chapters: The Basics, Stress Relief, Pain Relief, and Healing Poses. Then there is a chapter with sequences of poses to be practiced in order, with instructions and benefits of the sequence listed along with needed props and small illustrations showing the main poses in the sequence. There are sequences for opening the hips, finding grounding, opening the heart with gentle back bends, moving the spine freely, back pain and sciatic pain relief, for headaches, asthma, menstrual discomfort, pregnancy, anxiety, and grief.

There is even a sequence designed to be done together with your children! There are also instructions about how to create your own sequence.

The last chapter includes breathing exercises and meditations on gratitude and loving-kindness.

I have been doing yoga for several years, and love doing restorative yoga whenever I'm stressed, ill, or anxious. I appreciate the excellent information in this book, and it is presented with such simple and lovely designs. It's perfect for beginners or experienced yogis alike!

Disclaimer: I received a copy of this book from the publisher in exchange for a free and honest review.

[Sharon · Rating 4 out of 5]

The book for review is “Restorative Yoga for beginners” by Julia Clarke. This falls in the genre of health and fitness.


Are you recovering from an illness, injury or have always been interested in yoga?
Restorative yoga’s definition is the practice of asanas, each held for longer than in conventional classes, often with the support of props such as folded blankets, to relax the body according to Google.

Inside these pages you will find in the beginning an overview of what this form of yoga is , how to use it and why. It also includes things that you will need and if you don’t have some items what you can use instead.

Restorative yoga can help you reduce lower back pain, relieve stress(Yay!), improve energy and even breath easier.

Each post has three sections: precautions, benefits and the instructions. The illustrations shows how you should be doing the different poses. There are also tips to each exercise in case you can’t quite do what is listed to try it a different way.

One can try each pose separately or use sequences that are also listed in the book. Once you are more comfortable one can even create their own format.


My thoughts:

I really did like this book. It was self explanatory, the instructions and illustrations were clear. This can be done in the privacy in one’s own home. As someone who is ill the tips were great and ways to use different props was nice especially for those on a budget.

[joyce w. laudon · Rating 4 out of 5]

With chapters that describe restorative yoga and tell what one needs to know to begin, readers are prepared to work on the poses that follow.  Next is a chapter on "the basics" which includes nine poses.  This is followed by chapters on poses for stress relief, pain relief and other poses for healing.The  book then has a chapter on sequences and one on breathing and meditations.  So, as you can see, this book is pretty comprehensive, especially as each chapter includes multiple poses. The book ends with sections on resources and references.


In explaining what restorative yoga, a form of hatha yoga, is the author states:


Instead of moving through challenging standing poses, the therapeutic practice of restorative youga uses supported position to invoke deep relaxation to settle your mind and harmonize your physiology. 


Sounds good to me!


Many thanks to NetGalley and the publisher for this book which includes clear directions and illustrations.  All opinions are my own.

[Michelle · Rating 5 out of 5]

This book will be a go-to resource that I will refer to often! I have done other forms of yoga over the years - mostly Hatha or Yin Yoga as I enjoy the pace and benefits of slower-paced styles of yoga. I have also done Restorative Yoga before, but I still learned much from this book. It is laid out well for both beginners and those of us who practice yoga on our own and want to create a Restorative Yoga practice. I especially enjoy how the book notes contraindications for the poses and gives alternatives, as well as tips on how to get into and/or out of each one safely. Each pose has a list of benefits, which I admittedly skimmed on my first read-through, but is a plus to have it there as a resource.

I was excited to find that this book has a companion deck of cards available, which I have ordered and should arrive this weekend! I think the cards will make it easy for me to choose and order my Restorative Yoga sequences.

I highly recommend this book to anyone interested in learning about Restorative Yoga!

[Amy Navarre · Rating 2 out of 5]

Thank you to Callisto Publisher's Club and to Rockridge Press for this free book. The following review contains my honest opinion.
All the poses listed in this book call for props, I prefer a more simplistic practice. I have used props during prenatal yoga and even in the earliest days of mommy and me yoga: at the time I was working with an instructor who was very comfortable with the use of props and under her guidance, I felt confident. However, on my own I really prefer a more minimalist approach to my yoga practice.
I do agree that the poses listed are appropriate for the category, for instance, prenatal yoga poses, kids' yoga practice, to ease back pain. I have young children and if setting up for a pose takes too long, it is very likely that I will lose their attention span thereby defeating the purpose of practicing yoga with them.

[Lisa B. · Rating 5 out of 5]

I have taken restorative yoga classes. Unfortunately, not long after the classes were over, I failed to continue practicing the poses on my own. I'm to blame for this. But eventually over time, I would forget which pose would provide what benefit and how to do them properly.

Lucky for me I now have this book. I allowed myself a few months before posting a review because I wanted to take the time to work through some of the poses. I found the book to be well laid out and easy to understand. There are numerous chapters on poses. Each pose offers details about props, precautions, benefits, instructions and tips. An added bonus is a chapter on breathing and meditation.

While this is titled "for beginners" I think this is a book that would be useful to anyone. I am very thankful to now have this on my e-bookshelf.

ARC from Rockridge Press and Netgalley.

[SOMDReigel · Rating 5 out of 5]

Restorative Yoga for Beginners is a very well done guide that is excellent book for beginners and beyond. It teaches you everything you need to know to start restorative yoga but also to deepen your existing knowledge. Anyone can do restorative yoga (including those with stress, beginners, people dealing with illness, people with disabilities, people with injuries, pregnant women, older adults). Very little equipment is required to start, and the author details how to fold blankets to make cost-effect props. Each pose lists what is required, the precautions, the benefits, a tip, and detailed instructions. Very easy to follow.

[Lecy Beth · Rating 5 out of 5]

This is a fantastic resource for someone who is new to yoga or looking for some yin poses to relax and recuperate from stress, chronic pain, or illness. The book had two sections. One, broke down each pose with an illustration, instructions, precautions, and benefits, along with a tip for getting the most out of the pose. The second part was dedicated to sequences of three to six poses that form a flow. The book is simple enough for a person of any age to follow along and learn about the basic restorative yoga poses. *Advance copy provided by the publisher in exchange for my honest review.

[Sarah · Rating 5 out of 5]

I first read this book a year ago and return to it all the time. I was a restorative yoga beginner and to be honest, I was a little nervous as I have always been more comfortable in movement than in stillness, but my concerns were unnecessary. I appreciate how the book is easy to follow and accessible without being patronizing and, as I've progressed over the year, I feel like I have learned something new each time I open it up. I've used the poses and breathwork to rest, to calm myself, to grieve, to heal. I truly think this book will be beneficial to anyone willing to crack the cover.

[Julie · Rating 5 out of 5]

Great book to make gentle yoga accessible to anyone. Concise descriptions of poses, props and purpose of restorative yoga to get anyone started with a basic understanding of where to begin. In addition to each poses suggested being illustrated, a variety of pose sequences are also provided as well as suggested breathing practices and meditation guides to complement the restorative asana variations. Really nicely constructed in terms of the thoughtful selection of content and the actual layout of the book.

[Kerrie Hoar · Rating 4 out of 5]

This is a great book for beginners. The poses grow in difficulty - each with an illustration and detailed instructions. In addition, each pose includes a set of precautions and benefits - along with tips for best practice. I would recommend this book to anyone new to yoga - such as myself.

I received a complimentary copy of this book from the publisher in return for an honest review.

[Tracey · Rating 5 out of 5]

Perfect for those who are just beginning their restorative yoga journey, but also for teachers in support to sequence classes. Julia's voice conveys a true love of the practice and intelligently speaks to why it is that we would all benefit from a restorative yoga practice. Loved it!

[T M. Robertson · Rating 5 out of 5]

This book is the perfect introduction to restorative yoga. You will quickly be ready to jump right in and begin your practice. The clear instructions, simple tools and easy to follow diagrams make it simple to master several poses. I highly recommend this book.

[Witch-at-Heart · Rating 5 out of 5]

This book is beautifully illustrated and easy to understand. If you're seeking a go-to guide for restorative yoga, I highly recommend this book it has sone great information.

I recieved this book from Calisto Publishing and Rockridge Press for an honest review.

[Joann · Rating 5 out of 5]

Essential text for Restorative Yoga

Very thorough,thoughtful and comprehensive. Will be a great asset to me personally and as yoga teacher. I am so grateful to have been led to this book!

[Alice Teets · Rating 5 out of 5]

I was given a copy of this book by Netgalley and the publisher in exchange for an honest review.

As a very beginner yoga practitioner, this book gave excellent instructions and pictures to help to learn helpful poses! I hope to get a lot of use from it!

[Lindsay · Rating 5 out of 5]

This is my first introduction to Restorative yoga. I found the directions easy to follow and I liked the way the information was laid out, with pose details first then building sequences. I suspect I'll be referencing this book often as I learn.

[Joanne McKinnon · Rating 5 out of 5]

yoga for anyone

Nice, relaxing alternatives to those hard to do poses. Restorative yoga is great way to meditate more often. Many of the poses are ideal from winding down before bedtime.

[Stargazer · Rating 4 out of 5]

This form of yoga helped me a lot when i was really ill and if i was buying a book, i'd be happy to buy this one.

[Jenny · Rating 3 out of 5]

Good detailed information on many poses, but was hoping there would be more (and longer) sequences.

[Rebecca Noran · Rating 5 out of 5]

Haven’t made it through all the poses yet but I feel solid I’m saying this is a solid guide for solid relaxing nap yoga. Solid.

[J.B. · Rating 1 out of 5]

Just not for me....

Nothing personal against this book, but I am just not good at or patient enough for yoga. Meditation is great, and I enjoy it. Just not yoga.