Improve balance, flexibility, and overall well-being
Yoga is a terrific way to stay fit and improve mental clarity, balance, agility, and flexibility. Written by the founding president of the International Association of Yoga Therapists, this book takes the guesswork out of starting or continuing yoga at 50 and beyond. You'll learn how to adapt stances and breathing to your changing body to reap the benefits of this ancient practice and use it to calm your mind and body--one pose at a time.
* Discover step-by-step instructions for more than 45 poses
* Relieve stress
* Leverage your breathing
* Target weak spots, avoid injury, and deal with pain and chronic conditions
* Discover yoga apps and videos
Autorentext
Larry Payne, Ph.D. is the founding president of the International Association of Yoga Therapists and coauthor of Yoga For Dummies. Named "one of America's most respected Yoga teachers" by the Los Angeles Times, he also developed Yoga programs at UCLA School of Medicine and Loyola Marymount University.
Klappentext
- Improve balance, flexibility, and overall well-being
- Practice gentle Yoga and relieve stress
- View step-by-step photos of key poses
Discover more than 45 poses to fit your body's needs
Yoga is a terrific way to stay fit and improve mental clarity, balance, agility, and flexibility, but it's important to practice it correctly to avoid injury and deal with pain and chronic conditions. Written by the founding president of the International Association of Yoga Therapists, this book takes the guesswork out of starting or continuing Yoga at 50 and beyond. You'll learn how to adapt stances and breathing to your changing body to reap the benefits of this ancient practice and use it to calm your mind and bodyone pose at a time.
Inside...
- Think like a Yogi
- Establish a Yoga routine
- Target weak spots and increase overall flexibility
- Leverage your breathing
- Vary your meditation style
- Balance your diet
- Discover Yoga apps and videos
Zusammenfassung
Improve balance, flexibility, and overall well-being
Yoga is a terrific way to stay fit and improve mental clarity, balance, agility, and flexibility. Written by the founding president of the International Association of Yoga Therapists, this book takes the guesswork out of starting or continuing yoga at 50 and beyond. You'll learn how to adapt stances and breathing to your changing body to reap the benefits of this ancient practice and use it to calm your mind and bodyone pose at a time.
- Discover step-by-step instructions for more than 45 poses
- Relieve stress
- Leverage your breathing
- Target weak spots, avoid injury, and deal with pain and chronic conditions
- Discover yoga apps and videos
Inhalt
Introduction 1
About This Book 1
Foolish Assumptions 2
Icons Used in This Book 3
Beyond the Book 3
Where to Go from Here 4
Part 1: The Age of Yoga 5
Chapter 1: Yoga Over 50 is Just Smart 7
Understanding the Benefits of Yoga 7
Yoga at 50-plus 9
Yoga reduces stress 9
Yoga helps you breathe easier 10
Yoga helps your body 10
Yoga for meditation 12
Yoga improves your mental health 12
Check with your healthcare provider before you start 13
Finding Your Place in the World of Yoga 13
Selecting the Right Place and the Right Teacher for You 14
Selecting classes wisely 14
Home 16
Gym 16
Houses of worship, community centers, and libraries 17
Practicing without Injury 17
Playing It Safe 18
Warming up 18
Preparing the joints 19
Performing magic with PNF 19
Modifications 21
Chapter 2: Preparing to Practice 23
You Don't Need a Lot of Equipment to Practice Yoga 23
Comfortable clothes 24
Mats 25
Blocks 25
Blankets 27
Bolsters, cushions, and pillows 28
Straps and other accessories 29
Proper Sequencing 31
Before You Begin 33
Chapter 3: Breathing through Your Yoga Poses 35
Benefiting from Breathing in Yoga 36
Leveraging Your Breathing 36
Breathing through the nose 36
Extending the exhalation 37
Four-part breathing 38
Breath surrounds movement 38
Three Ways to Breathe When Moving 39
Advanced Breath Work 40
Preparing for breath work 41
Bellows variation routine 42
Left nostril breathing 42
Alternate nostril breathing 43
Bee breath 44
Part 2: Yoga on the Mat 47
Chapter 4: Twenty Great Postures for the 50-Plus Yogi 49
Remembering Function over Form 49
Listening to your body 50
To modify or not to modify 50
Focusing on the spine 51
Forgiving limbs 52
Fascia (or as I like to call it, your leotard) 52
Yoga is not a competition 53
Asymmetrical Forward Bend 55
Bent Leg Supine Twist 55
Boat Pose 56
Bridge Pose 57
Child's Pose 57
Cobra Pose 58
Corpse Pose 59
Downward Facing Dog 59
Easy Pose 60
Great Seal 61
Half Chair Pose 61
Half-Standing Forward Bend 62
Knees-to-Chest 63
Locust Pose 64
Mountain Pose 64
Revolved Triangle 65
Seated Forward Bend 66
Standing Forward Bend 67
Supported Shoulder Stand 68
Warrior I 69
Chapter 5: Meditation for the 50-Plus Mind 71
Benefiting from Meditation 71
Steady the Mind 72
Types of Meditation 73
Yoga postures 74
Mindfulness meditation 74
Transcendental meditation 74
Loving-kindness meditation (metta meditation) 75
Guided meditation 75
Kirtan Kriya 76
Meditation Routines for Home 76
Mindful meditation routine 77
Loving-kindness meditation 77
Kirtan Kriya routine 79
Part 3: Yoga in Your Everyday Life 83
Chapter 6: Yoga, Your Food, and Your Weight 85
Reaping the Benefits of a Balanced Diet 86
You do not need to be a vegetarian 86
One food plan does not fit all 87
Stress eating 87
Smartphone apps 87&...