Yoga Sparks: 108 Easy Practices for Stress Relief in a Minute or Less
248
Yoga Sparks: 108 Easy Practices for Stress Relief in a Minute or Less
248Paperback
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Overview
The most common excuse people give for not exercising is that they have no time. Between work, family, school, and social obligations, many of us are overbooked and scrambling to get things done in our daily lives. But what if there were quick, easy yoga exercises that could be integrated into your daily routine?
Yoga Sparks offers 108 quick, practical, and accessible yoga exercises that you can practice anytime, anywhere—no matter how busy or stressful your schedule. In this book, you will learn how yoga in “bite-size” pieces can become a healthy habit that can relieve emotional stress, increase your physical strength and flexibility, and help you to lead a happier, healthier life.
Whether practicing relaxed breathing while in traffic, sitting with proper alignment while working at your computer, or even balancing on one leg while waiting in line, the step-by-step, breath-by-breath practices in this book will help you bring the physical, emotional, and spiritual benefits of yoga practice into your daily life.
Product Details
| ISBN-13: | 9781608827008 |
|---|---|
| Publisher: | New Harbinger Publications |
| Publication date: | 08/01/2013 |
| Pages: | 248 |
| Product dimensions: | 4.90(w) x 6.90(h) x 0.70(d) |
About the Author
Kelly McGonigal, PhD, is an award-winning instructor at Stanford University, where she teaches yoga, psychology, and healthy back classes. She is a leader in mind-body science and practice, and provides teacher trainings and continuing education for yoga, fitness, and health care professionals. McGonigal is editor-in-chief of the International Journal of Yoga Therapy and a frequent writer for publications such as Yoga Journal and IDEA Fitness Journal. Visit her online at www.kellymcgonigal.com.
Table of Contents
Foreword xi
Acknowledgments xiii
Introduction 1
1 Anywhere Practices 21
Posture Sparks
1 Freeze, Ground, Breath, Spine 23
2 Mountain Pose 25
3 Seated Mountain Pose 28
4 Tree Pose 30
5 Shoulder Shrugs 32
6 Gentle Twist 34
7 Lips Together, Teeth Apart 36
8 Lion's Face 37
9 Relaxation 39
Breathing Sparks
10 Relaxed Abdominal Breath 40
11 Three-Part Breath 42
12 Even Breath 44
13 Extended Exhalation 45
Meditation Sparks
14 Mindful Awareness of Breath 46
15 Conscious Breathing with a Smile 48
16 Mantra Meditation 49
17 In and Out Visualization 50
18 Loving-Kindness 51
19 Riding the Waves 52
20 Preferred Place 54
Principle Sparks
21 Body Scan 56
22 Awareness 58
23 Self-Talk 59
24 Letting Go 60
25 Acceptance: It Is What It Is 62
26 Contentment and Gratitude 64
27 Cultivating the Opposite 66
28 Cleanliness 1: Hand-Washing Practice 67
29 Set an Intention 69
2 Around the House Practices 71
Posture Sparks
30 Rise and Shine 73
31 Knee-to-Chest Pose 75
32 Apanasana: Wind-Relieving Pose 77
33 Standing Salutation 79
34 Chair Pose 81
35 Hip Hinge: Lift and Carry 83
36 Puppy Pose 85
37 Nondominant Hand Practice 87
38 Tightrope Walking 88
39 Palm Tree 90
40 Crane Pose 92
41 Legs up the Wall or on a Chair 94
Breathing Sparks
42 Shower Om 97
43 Bee's Breath 99
44 Alternate Nostril Breathing 100
45 Chanting or Singing Breath 102
Meditation Sparks
46 Housework or Yard Work Meditation 103
47 Mindful Eating 105
48 Sacred Space 107
49 Three Good Things 108
Principle Sparks
50 Cleanliness 2: Tidy Home Practice 110
51 Unplug: Restraint of the Senses 112
52 Clutter-Busting Practice 114
53 Self-Study: Journaling 116
54 Discipline 117
3 At Work Practices 119
Posture Sparks
55 Mini Mountain Pose 121
56 Side Stretch 123
57 Computer Asana 126
58 Seated Back Bend 128
59 Angel Wings 130
60 Wrist, Arms, and Hands Stretch 132
61 Forearm Stretch 134
62 Hand Jive 136
63 Modified Cow's Face 138
64 Spread Your Wings 140
65 Eye Play 1: Clock Eyes 142
66 Eye Play 2: Fingertip Push-Ups 143
67 Eye Play 3: Palming 144
68 Neck Side Stretch 145
69 Restorative Forward Bend 147
Breathing Sparks
70 Breath Surfing 149
71 Sun Channel Breathing 150
72 Moon Channel Breathing 152
73 Victorious Breath 154
Meditation Sparks
74 Boot Up, Download, or On Hold Meditation 156
75 Telephone Meditation 157
76 Rehearse Success Visualization 158
77 Walking Meditation 160
Principle Sparks
78 Sympathetic Joy 162
79 Concentration 164
80 Integrity 166
4 On the Go Practices 167
Posture Sparks
81 Driving Asana 168
82 Seat Stretches 170
83 At Ease 172
84 Core Strengthener 174
85 Pelvic Floor Strengthener 176
86 Self-Massage of the Head and Neck 178
87 Shake Hands with Your Feet 180
Breathing Sparks
88 "Ha" Breath 182
89 Cooling Breath 183
90 Timing the Breath 184
91 Square Breath 186
Meditation Sparks
92 Waiting Meditation 187
93 Sacred Objects 189
94 Pause: Inner Listening 190
Principles Sparks
95 Slow Down 191
96 Cultivate Patience 194
97 After You 196
98 Cleanliness 3: Sanitizing Practice 198
5 Practices with Others 199
Posture Sparks
99 Smiling Eyes 201
100 Namaste 203
101 Pet Poses 205
Breathing Sparks
102 Laughter Yoga 207
Meditation Sparks
103 Mindful Listening 209
104 Honor a Difficult Person 211
105 Extend Compassion 213
Principle Sparks
106 Nonharming 215
107 Nonstealing 216
108 Right Speech 218
Epilogue 221
References 224
Interviews
Carol Krucoff lives in Chapel Hill, NC.