Anywhere, Anytime, Any Body Yoga

by Emily Slonina

Overview

This encouraging guide introduces the spiritual and physical benefits of yoga and explains how readers can learn to work with their own body type to perform postures safely and effectively. Sections include Chair Yoga, Bed Yoga, Travel Yoga, Office Yoga, and Anywhere Yoga. Each chapter features step-by-step instructions and clear, corresponding illustrations. In every picture, the moves are performed by regular yoga practitioners and not intimidating masters. For people with physical limitations or illnesses, the book focuses on stretching, pain prevention and reduction, relieving stress, and helping with symptoms of sickness. The postures work out every part of the body, and the book also features exercises that can be done in comfortable positions with many simpler alternatives. For frequent travelers there are stretches to relieve commuter stress, keep flexible, and prevent blood clots, jet lag, and anxiety. With no acrobatics needed, these postures can be done anywhere, from standing in line to watching TV.

Product Details

ISBN-13:	9781630266448
Publisher:	TURNER PUB CO
Publication date:	01/12/2010
Pages:	168
Product dimensions:	7.80(w) x 9.30(h) x 0.60(d)

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