Restorative Yoga Collection #1: Practices for Stress Relief, Neck Pain, Better Breathing & Insomnia

A Yoga Libre Guided Series

Nancy Zampella, MS, E-RYT, has been a full-time yoga educator since 2001, helping her students reap yoga's therapeutic and joyous benefits. MORE

Course Info

$70

Train yourself to relax with restorative yoga. This series contains four restorative practice sequences designed to help with stress relief, neck pain, restricted breathing and insomnia.

 

Developed by BKS Iyengar (1918-2014) of Pune, India, author of classic yoga text Light on Yoga and other books, restorative yoga is just what the doctor ordered for these stressful times. Iyengar experimented with props and the modification of poses so students who were injured or ill could practice yoga without pain or strain and thereby achieve recovery. An added benefit -- how effective restorative yoga is at relieving modern-day stress. It is especially beneficial when people are weak, fatigued, ill, injured, stressed, and before-during-after major life changes.

 

The primary goal of the practice is to revitalize the mind and body and promote deep relaxation. What makes the poses so relaxing is the extensive use of props. 

 

Benefits:

  • Creating a specific physiological response that can decrease the effects of stress

  • Antidote for chronic stress is relaxation, not sleep – it teaches us to “be” without “doing”

  • Stimulates and soothes organs simultaneously

  • Helps correct imbalances caused by elevated cortisol hormones which can lead to decreased immunity and diseases like depression, osteoporosis, metabolic conditions like Syndrome X, diabetes, hypoglycemia, obesity, etc.

  • Helps decrease activity of the autonomic nervous system – heartrate, blood pressure, alertness & muscle tension

  • Helps increase parasympathetic functions that are put on the back burner while the body is stressed – digestion, elimination, growth, repair, & reproduction


 

Where most yoga practices are about moving the body to stretch or strengthen in an active or dynamic way, restorative yoga is about supporting the body to create relaxation, openness, and expansion, During the practice, participants hold each pose between 5 to 20 minutes, quieting the mind and allowing for deep relaxation and rest.

 

Restorative yoga can be done by everyone. If getting down to the floor and back up is a problem, do the poses in bed or on a couch! Each time the poses are practiced, you create muscle-memory for unwinding, decompressing, relaxing and restoring.

 

Stress has been identified as a major contributor to almost every modern disease and condition, so learn to relax as if you're life depended on it. Because in many ways, it really does!

Course Objectives

  • Antidote for chronic stress is relaxation, not sleep – it teaches us to “be” without “doing”

  • Stimulates and soothes organs simultaneously

  • Helps correct imbalances caused by elevated cortisol hormones which can lead to decreased immunity and diseases like depression, osteoporosis, metabolic conditions like Syndrome X, diabetes, hypoglycemia, obesity, etc.

  • Creates a specific physiological response that can decrease the effects of stress

  • Decreases autonomic nervous system activity – heartrate, blood pressure, alertness & muscle tension

  • Increases the body’s parasympathetic functions like digestion, elimination, growth, & repair


What do you get when you choose a practice course?

  • Four 30-minute guided practices to help unwind, relax, decompress

  • Set-up videos to explain the finer details of blanket folding

  • Music during the non-instructional portions of the practice to help you stay relaxed 

  • Suggested modifications and instruction on how to use props to minimize the risk of injury

  • Ability to ask questions via email and social media

  • Opportunity to interact on social media with others following the same course

Frequently Asked Questions
 

  1. How much is Restorative Yoga Collection #1: Practices for Stress Relief, Neck Pain, Better Breathing & Insomnia?
    The cost of the course is $70, but is being offered at an introductory 30% off, which makes it only $49!! But hurry, that price will only be offered for a limited time.
     

  2. When does the course begin?
    This course is available on-demand and can be accessed via the Yoga Libre website immediately after purchase.
     

  3. What if I don’t have neck pain or insomnia? Will those restorative sequences still be beneficial?
    Yes, absolutely! While the sequences are particularly helpful for those conditions, they are all designed to help you cultivate the art of being without doing -- the very definition of relaxation. By dedicating time to learning to relax, you will prime yourself to do it more easily and with less preparation.
     

  4. What if I can’t start the course right away?
    No problem! The courses are designed so that students can work at their own pace. If you’d like to do the Week 1 practice for two or three weeks before moving on to Week 2, that’s just fine. Feel free to experience the course on the timeline that works best for you. The material is yours to keep, and your access will not expire.
     

  5. Do I need any special computer capabilities to access the coursework?
    You’ll need internet access to view the videos and join the special Facebook Group. Printable PDF’s are available to view/print if desired.
    • Access your courses with a computer, tablet or smartphone.
    • Take your courses when you want, where you want. Your access never expires.
    • Interactive content via a special Facebook Group is optional.
     

  6. Will there be other course restorative offerings that focus on more than these 4 conditions?
    You bet! I’m currently working on a second restorative course to address digestive distress, hormone imbalance, fibromyalgia and chronic fatigue and more.
    I also offer courses that emphasize many types of poses and anatomical areas. Have you always wanted to do a split or nail a forearm balance? Would you love to be able to do an Asian Squat or sit in a lotus position without pain? Wouldn’t it be great to be able to lower from plank to caturanga with ease? Below is a list of some potential future courses. 

    • Inching Safely into a Split
    • Neck & Shoulder Relief
    • Mastering a Forearm Balance
    • Yoga for Upper Body Strengthening
    • Yin Yoga

    Don’t see a topic you want? Email me and suggest a course topic! 
     

  7. Where can I purchase the yoga blankets, blocks, bolsters and strap you use in the videos?
    I like the website Sunshineyoga.com. They have great customer service and beautiful blankets!
     

  8. Where can I learn more about Restorative Yoga?
    Sources of more information about Restorative Yoga:
    • Relax and Renew by Judith Lasater, Ph.D., P.T.
    • The Woman's Book of Yoga and Health: A Lifelong Guide to Wellness by Linda Sparrowe, Patricia Walden, and Judith Hanson Lasater
    • Yoga as Medicine: The Yogic Prescription for Health and Healing by Timothy McCall, M.D
     

  9. If you’re having problems and would like to have me contact you, please email me at nancy@yogalibre.com

Course Outline

Week 1

Restorative Yoga for Stress Relief

Be sure to watch the set-up videos beforehand to get an explanation of how to modify poses and use props so that this practice can work for people of all ages and abilities. This 39 minute practice can be done daily if desired.

 

Week 2

Restorative Yoga for Neck Pain

Be sure to watch the set-up videos beforehand to get an explanation of how to modify poses and use props so that this practice can work for people of all ages and abilities. This 32 minute practice can be done daily if desired.

 

Week 3

Restorative Yoga for Better Breathing

Be sure to watch the set-up videos beforehand to get an explanation of how to modify poses and use props so that this practice can work for people of all ages and abilities. This 40 minute practice can be done daily if desired.

 

Week 4

Restorative Yoga for Insomnia

Be sure to watch the set-up videos beforehand to get an explanation of how to modify poses and use props so that this practice can work for people of all ages and abilities. This 33 minute practice can be done daily if desired.

Find Your Inner Fierceness After 50 at Yoga Libre


Yoga Libre is Sarasota’s premier yoga studio for students over 50. Classes for the serious student and the yoga curious. No beer, no goats, no hammocks -- get grounded in yoga instruction that strengthens your body and empowers your spirit. Retirement opens up your schedule. Use the time to improve balance, create peace of mind, meet nice people and discover your inner wisdom.


Based in Sarasota, Florida, Yoga Libre offers yoga instruction for people of all ages who are interested in alignment-based yoga. Get older, not stiffer! Yoga Libre is the place to strengthen your body, find flexibility, and learn techniques for stress relief that really work.


Offering Mixed Levels, Gentle Yoga, Yoga Basics, and Body Rolling, Yoga Libre students empower themselves to feel good by listening to their bodies and learning how to safely expand their physical boundaries. 

​Don’t get frail, get free from age limitations! Yoga Libre specializes in teaching students how to go far, rather than worrying about how far they can go.

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