Judith Hanson Lasater - Restore and Rebalance Yoga for Deep Relaxation
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As we increase the speed of our communications and interactions, restorative yoga becomes more indispensable to our practice and our lives. Im grateful for master teacher Judith Hanson Lasater, who continues to elevate the conversation with this new compilation of detailed, advanced restorative postures, highlighting a universal truth of self-care in practiceslowing down is just another way of waking up.
Elena Brower, author of Art of Attention and Practice You
With insight, playfulness, precision, and big heart, Judith Hanson Lasater gives us the radical teaching that being relaxed and being present go together, and then lights the way with twenty restorative poses, twelve sequences, and immeasurable inspiration. This new resource is as essential to yogis as a yoga mat.
Cyndi Lee, author of Yoga Body, Buddha Mind
This compassionate book is valuable for people recovering from serious medical or psychological conditions, and those that would teach them. With its creative poses, beautiful photographs, and practical advice, it unobtrusively unites current knowledge with ancient wisdom. The prose seems to have a curative effect all its own.
Loren M. Fishman, MD, B. Phil., (Oxon.), Columbia Medical School
Judith Hanson Lasater has arguably done more than anyone since B. K. S. Iyengar to popularize and refine this deeply therapeutic practice. This book should be required reading for yoga teachers and yoga therapists. It will also interest anyone whos looking for a self-directed approach to relieving stress, cultivating mindfulness, and healing body, mind, and spirit.
Timothy McCall, MD, author of Yoga as Medicine
Relaxation is one of the most important practices to learn for mental, physical, and spiritual well-being. In Restore and Rebalance, Judith Hanson Lasater guides you with such elegant detail on how to use yoga props, to relax, to restore, and to find balance in your life. She offers valuable information for teachers and students of yoga.
Elise Browning, MA, CIYT, owner of California Yoga Center
Restore and Rebalance is a vital resource for yoga teachers and students alike, and anyone who wishes to delve deeply into the science of restoration for building resiliency, health, and well-being at all levels of our body, mind, and spirit.
Richard Miller, PhD, author of iRest Meditation
Judith Hanson Lasater is an American pioneer in the field of restorative yoga. Restore and Rebalance takes us deeper in our understanding of reducing stress which is present in all illness. Highly recommended for yoga teachers, students, and all health professionals.
Larry Payne, PhD, founding president of International Association of Yoga Therapists, founding director of Yoga Therapy Rx and Prime of Life Yoga programs at Loyola Marymount University
Shambhala Publications, Inc.
4720 Walnut Street
Boulder, CO 80301
www.shambhala.com
2017 by Judith Hanson Lasater
All rights reserved. No part of this book may be reproduced in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher.
eBook design adapted from printed book design by Gopa & Ted2, Inc.
Cover photos by David Martinez
Cover design by Jim Zaccaria
Library of Congress Cataloging-in-Publication Data
Names: Lasater, Judith, author.
Title: Restore and rebalance: yoga for deep relaxation / Judith Hanson Lasater.
Description: First edition. | Boulder: Shambhala, [2017] | Includes index.
Identifiers: LCCN 2017006043 | ISBN 9781611804997 (paperback)
eISBN9780834841178
Subjects: LCSH: Hatha yoga. | Stress management. | BISAC: HEALTH & FITNESS / Yoga. | SELF-HELP / Stress Management. | HEALTH & FITNESS / Pain Management.
Classification: LCC RA781.7 .L373 2017 | DDC 613.7/046dc23
LC record available at https://lccn.loc.gov/2017006043
v5.1
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For Lizzie Lasater, my favorite daughter
O NE OF THE MOST enjoyable things about writing a book is getting to know or know better the people who help you in the process of creating it.
My gratitude and appreciation are extended to the following people for their expertise and insight, which make this book a more useful and enjoyable support for those who practice restorative yoga.
Linda Cogozzo and Donald Moyer, my former editors and publishers at Rodmell Press, who helped me shape the idea of the book into an actual form.
Lizzie Lasater, daughter and photo shoot producer extraordinaire. She organized us all into a team with her skills and her smile.
Photographer David Martinez, who brought my ideas about the photos into stunningly beautiful existence, and his photo producer and a continual calm presence on the set, Emily Dulla.
Model Olivia Hsu, whose expertise in yoga and patience with hearing just one more shot during long days spent in the studio was a gift to us all.
Hair and makeup artist Megan Ray made our model look her most beautiful for each and every photo.
Creative wardrobe designer Lyn Heineken did her work behind the scenes, providing us with lots of clothing choices for the shoot while making it seem so easy.
We couldnt have done the photo shoot without the on-set stylist Anya Zebroski, so easy to work with, so enthusiastic, so good at what she does.
My life is made less stressful by the kindness, help, and presence of yoga teacher Meg ODonnell, my personal assistant, who brought her myriad skills to the photo shoot, helping in any way she could.
Larry Lopez, owner of Bija Yoga in San Francisco, CA, was kind enough to lend us the large eye bags and as many yoga sand bags as we could use. Thank you, Larry.
At Shambhala, I was lucky enough to work with:
Beth Frankl, my editor and new friend, whose vision for the book was so helpful.
Assistant editor Audra Figgins, who found all my errors and helped me make them right.
Interior designer Gopa Campbell and in-house design director Lora Zorian, who made the book look inviting and beautiful.
Cover designer Jim Zaccaria and in-house art director Hazel Bercholz were patient and persistent as we worked together to create the all-important cover.
Finally, I want to thank my family who inspire me every day and my students who lovingly challenge me to become a better teacher each time I stand in front of them. I dedicate my deep namaste to B.K.S. Iyengar, whose life and practice have influenced me from almost the beginning of my yoga practice.
I T IS WITH A grateful heart that I welcome you to share this book about restorative yoga.
My previous book on restorative yogaRelax and Renew: Restful Yoga for Stressful Timeswas the first book I ever wrote, and it was quite a learning experience. Restorative yoga was not popular when I sat down to write about it in 1993, and I was more than a little unsure about how the book would be received.
To my great delight, that first book was eagerly scooped up by yoga teachers, yoga students, and nonstudents alike. I have since held many teacher trainings around the world based on that book.
This is the definition of restorative yoga that I use in training:
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