Table of Contents
Acknowledgments viii
From Our Models ix
Introduction 1
Setting an Intention 2
A Few Starting Notes 4
Breathing 5
The Three-Part Breath 7
Three Other Breathing Exercises 9
Anytime Neck and Shoulder De-Stressers 13
Half-Moon Circles 14
Shoulder Shrugs 16
Neck/Shoulder Stretch 17
Shoulder Rolls/Squeezes 19
Elbow and Shoulder Circles 21
Warm-Ups 23
Feet and Ankle Warm-Up 24
Yoga for Your Hands and Fingers 26
Yoga for Your Wrists 28
Yoga for Your Eyes 29
The Yoga Poses 32
Chair Sun and Moon Salutation 33
Chair-Assisted Sun Salutation 42
Shoulder-Strap Stretch 53
Shoulder Clock 56
Cat/Cow Pose 58
Wiggle Waggle 60
Child Pose/Rag Doll 62
Knee-to-Chest Pose 64
Crescent Pose 66
Hamstring Stretch 68
Quad Stretch/Dancer Pose 70
Wide-Leg Side Stretch 72
Downward-Facing Dog 74
Up Dog 76
Archer Pose 77
Triangle Pose 79
Side-Angle Pose 81
Warrior I (One) 84
Warrior II (Two) 86
Warrior III (Three) 88
Tree Pose 90
Chair Pose 92
On-the-Bed Twist 94
Seated Twist 95
Standing Twist 98
Sciatic Stretch Sequence 101
Cobbler Pose 104
Rock the Baby, or Cradle Pose 106
Seated Pigeon Pose 108
Pigeon Pose 111
Lumberjack Pose 113
Yoga Mudra 116
Eagle Pose 118
Cow-Face Pose 120
Fish Pose 122
Scales Pose 124
Relaxation/Meditation 125
Relaxation 126
Sa-Ta-Na-Ma 128
Meditation for Insomnia 129
Easy-Breath Meditation 130
Eyes Open—Anywhere, Anytime Meditation 131
Eyes Closed—Anywhere, Anytime Meditation 131
Resources 132