Introduction... 1 Part I: Off to a Good Start with Yoga Part II: Postures for Health Maintenance and Restoration... 83

Transcription

1 Contents at a Glance Introduction... 1 Part I: Off to a Good Start with Yoga... 7 Chapter 1: Yoga 101: What You Need to Know...9 Chapter 2: Ready, Set, Yoga!...27 Chapter 3: Prep Before Pep: Ensuring a Fruitful Yoga Practice...39 Chapter 4: Relaxed Like a Noodle: The Fine Art of Letting Go of Stress...47 Chapter 5: Breath and Movement Simplified...61 Part II: Postures for Health Maintenance and Restoration Chapter 6: Please Be Seated...85 Chapter 7: Standing Tall...95 Chapter 8: Steady as a Tree: Mastering Balance Chapter 9: Absolutely Abs Chapter 10: Looking at the World Upside Down Chapter 11: Easy round the Bends Chapter 12: Several Twists on the Yoga Twist Chapter 13: Dynamic Posture: The Rejuvenation Sequence and Sun Salutation Chapter 14: A Recommended Beginners Routine for Men and Women Part III: Creative Yoga Chapter 15: Designing Your Own Yoga Program Chapter 16: It s Never Too Soon: Pre- and Postnatal Yoga Chapter 17: Yoga for Kids and Teens Chapter 18: It s Never Too Late: Yoga for Midlifers and Older Adults Chapter 19: Prop Art: The Why and How of Simple Props COPYRIGHTED MATERIAL Part IV: Yoga as a Lifestyle Chapter 20: Yoga Throughout the Day Chapter 21: Meditation and the Higher Reaches of Yoga Chapter 22: Yoga Therapy: The (Yoga) Doctor Will See You Now...321

2 Part V: The Part of Tens Chapter 23: Ten Tips for a Great Yoga Practice Chapter 24: Ten Good Reasons to Practice Yoga Appendix: Additional Yoga Resources Index

3 Table of Contents Introduction... 1 About This Book...1 Conventions Used in This Book...2 What You re Not to Read...3 Foolish Assumptions...3 How This Book Is Organized...3 Part I: Off to a Good Start with Yoga...4 Part II: Postures for Health Maintenance and Restoration...4 Part III: Creative Yoga...4 Part IV: Yoga as a Lifestyle...5 Part V: The Part of Tens...5 Icons Used in This Book...5 Where to Go from Here...6 Part I: Off to a Good Start with Yoga... 7 Chapter 1: Yoga 101: What You Need to Know Understanding the True Character of Yoga...9 Finding unity...10 Finding yourself: Are you a yogi (or yogini)?...11 Considering Your Options: The Eight Main Branches of Yoga...12 Bhakti Yoga: The Yoga of devotion...13 Hatha Yoga: The Yoga of physical discipline...13 Jnana Yoga: The Yoga of wisdom...13 Karma Yoga: The Yoga of self-transcending action...13 Mantra Yoga: The Yoga of potent sound...14 Raja Yoga: The Royal Yoga...14 Tantra Yoga: The Yoga of continuity...16 Guru Yoga: The Yoga of dedication to a master...16 Getting The Scoop on the Prominent Styles of Hatha Yoga...16 Finding Your Niche: Five Basic Approaches to Yoga...20 Yoga as fitness training...20 Yoga as a sport...20 Yoga as therapy...21 Yoga as a lifestyle...21 Yoga as a spiritual discipline...22 What most approaches to Yoga have in common...22 Health, Healing, and Yoga...23 Balancing Your Life with Yoga...24

4 x Yoga For Dummies, 2nd Edition Chapter 2: Ready, Set, Yoga! Setting a Goal for Your Practice...27 Checking Out Various Yoga Class Options...29 Finding a class that s right for you...29 Public or private?...31 Checking the time: How long does a Yoga class last?...32 Paying the price: How much should a Yoga class cost?...33 Going co-ed...33 Dressing for Success, and Other Yoga Practicing Considerations...33 Deciding what to wear...34 Packing your Yoga kit...34 Putting safety first...35 Paging Miss Manners...36 Skipping Class...37 Being a Committed Yogi or Yogini...38 Chapter 3: Prep Before Pep: Ensuring a Fruitful Yoga Practice Cultivating the Right Attitude...39 Leave pretzels for snack time...40 Practice at your own pace...41 Send the scorekeeper home...41 Picture yourself in the posture...42 Enjoying a Peaceful Yoga Practice...42 Busting the perfect posture myth...43 Listening to your body...43 Moving slowly but surely...44 Practicing function over form with Forgiving Limbs...45 Chapter 4: Relaxed Like a Noodle: The Fine Art of Letting Go of Stress The Nature of Stress...47 Correcting wrong attitudes...48 Changing poor habits...49 Releasing bodily tension...51 Relaxation Techniques That Work...51 Tips for a successful relaxation practice...51 Deep relaxation: The corpse posture...52 Afternoon delight...53 Magic triangles...55 Relaxation before sleep...56 Insomnia buster...56 Yoga Nidra (Yogic Sleep)...58 Formulating your intention...59 Performing Yoga Nidra...59

5 Table of Contents xi Chapter 5: Breath and Movement Simplified Breathing Your Way to Good Health...61 Taking high-quality breaths...62 Relaxing with a couple of deep breaths...63 Practicing safe yogic breathing...64 Reaping the benefits of yogic breathing...64 Breathing through your nose (most of the time)...65 The Mechanics of Yogic Breathing...67 Understanding how your emotions affect your diaphragm...68 Appreciating the complete yogic breath...68 Starting out with focus breathing...71 Realizing the power of a pause...72 Partners in Yoga: Breath and Postural Movement...72 Breathing in four directions...73 Recognizing the distinct roles of movement and holding in Yoga postures...73 The Yoga Miracle...74 Answering common breath and movement questions...75 Sounding Off: Yogic Breathing...77 Practicing Breath Control the Traditional Way...78 Alternate nostril breathing...79 The cooling breath...80 Shitkari: Inhaling through the mouth...81 Kapala-bhati: Frontal sinus cleansing...82 Part II: Postures for Health Maintenance and Restoration Chapter 6: Please Be Seated Understanding the Philosophy of Yoga Postures...86 Looking at the Many Variations of Sitting...87 Chair-sitting posture...87 The easy posture: Sukhasana...88 The thunderbolt posture: Vajrasana...90 The auspicious posture: Svastikasana...91 The perfect posture: Siddhasana...92 Chapter 7: Standing Tall Identifying That Two-Legged Creature...95 Standing Strong...96 Exercising Your Options...97 Mountain posture: Tadasana...98 Standing forward bend: Uttanasana...99

6 xii Yoga For Dummies, 2nd Edition Half standing forward bend: Ardha uttanasana Asymmetrical forward bend: Parshva uttanasana Triangle posture: Utthita trikonasana Reverse triangle posture: Parivritta trikonasana Warrior I: Vira bhadrasana I Warrior II: Vira bhadrasana II Standing spread-legged forward bend: Prasarita pada uttanasana Half chair posture: Ardha utkatasana Downward-facing dog: Adhomukha shvanasana Chapter 8: Steady as a Tree: Mastering Balance Getting to the Roots of the Posture Balancing Postures for Graceful Strength Warrior at the wall: Vira bhadrasana III variation Balancing cat The tree posture: Vrikshasana The karate kid Standing heel-to-buttock Scorpion Chapter 9: Absolutely Abs Taking Care of the Abdomen: Your Business Center Exercising Those Abs Exploring push-downs Trying yogi sit-ups Strengthening with yogi sit-backs Creating variety with extended leg slide-ups Arching with the suck em up posture Exhaling soundly Chapter 10: Looking at the World Upside Down Getting a Leg Up on Leg Inversions Legs up on a chair Legs up on the wall The Happy Baby Standing spread-legged forward bend at the wall Trying a Trio of Shoulder Stands Half shoulder stand at the wall Reverse half shoulder stand at the wall Half shoulder stand: Viparita karani Chapter 11: Easy round the Bends Gaining a Strong Backbone (And Some Insight) Bending Over Backwards Cobra I Cobra II: Bhujangasana...142

7 Table of Contents xiii Cobra III Locust I: Shalabhasana Locust II Locust III: Superman posture Bending from Side to Side Seated side bend All-fours side bend Folded side bend Bending Forward Seated forward bend: Pashcimottanasana Head-to-knee posture: Janushirshasana Volcano: Mahamudra Spread-legged forward bend: Upavishta konasana Chapter 12: Several Twists on the Yoga Twist Trying Simple Upright Twists Easy chair twist Easy sitting twist The sage twist Twisting While Reclining Bent leg supine twist The Swiss army knife Extended legs supine twist: Jathara parivritti Chapter 13: Dynamic Posture: The Rejuvenation Sequence and Sun Salutation Warming up for the Sun: Rejuvenating in 9 Steps Gliding Through the 7-Step Kneeling Salutation Advancing to the 12-Step Sun Salutation Chapter 14: A Recommended Beginners Routine for Men and Women Starting Off Slowly and Wisely Trying Out a Fun Beginner Routine Corpse posture Lying arm raise Knee-to-chest posture Downward-facing dog Child s posture Warrior I Standing forward bend Reverse triangle posture Standing spread-legged forward bend The karate kid Corpse posture redux Reaching Beyond the Beginning...184

8 xiv Yoga For Dummies, 2nd Edition Part III: Creative Yoga Chapter 15: Designing Your Own Yoga Program Applying the Rules of Sequencing Getting Started with Warm-Ups Reclining warm-up postures Standing warm-up postures Seated warm-up postures Selecting Your Main Postures and Compensation Poses Getting stronger with standard asanas Bringing balance with compensation postures Including Plenty of Rest and Relaxation Knowing when to rest and when to resume Rest postures Cooking Up a Creative Yoga Routine with the Classic Formula A postural feast: The 30- to 60-minute general-conditioning routine Making the most of a little: A 15-minute routine Satisfy an appetite for a quick pick-me-up: A 5-minute routine Chapter 16: It s Never Too Soon: Pre- and Postnatal Yoga Partnering Yoga with Pregnancy Enjoying Yoga support as you and the baby grow Exercising caution during pregnancy Perfect Pregnancy Postures Side-lying posture The cat and cow The cobbler s posture: Badda konasana A safe, quick prenatal routine Continuing Yogic Exercise after Pregnancy (Postpartum) Chapter 17: Yoga for Kids and Teens Kid Stuff: Making Yoga Fun for Youngsters Engaging the imagination: Approaching poses in a child-friendly way Yoga postures kids will love Easing the Transition into Adulthood: Yoga for Teens The antidote to stress in your overscheduled life Fit for life, and so much more Yoga Routines for the Young and Restless Standing routine Floor Routine...254

9 Table of Contents xv Chapter 18: It s Never Too Late: Yoga for Midlifers and Older Adults Reaping the Benefits of Yoga Through Midlife and Beyond Working through menopause Not just a woman thing : Andropause Bones of steel Approaching Prime of Life Yoga with the Right Mindset User-Friendly Routines for Midlifers Prime of Life Yoga routine: Level I Prime of Life Yoga Routine: Level II Yoga for Older Adults Cherish the Chair: Safe Routines for Older Adults Cherish the chair routine: Level I Cherish the chair routine: Level II Chapter 19: Prop Art: The Why and How of Simple Props Examining the Pros and Cons of Props Exploring the advantages of props Looking at props drawbacks Going Prop Hunting at Home Working with a wall Using a blanket for more than bedding Choosing a chair for comfort Stretching with a strap Searching Out Props You May Want to Purchase Supporting alignment with the help of blocks Bolstering support with pillows Eyeing the many applications of eye bags Turning to inversion props Part IV: Yoga as a Lifestyle Chapter 20: Yoga Throughout the Day Living Your Day the Yoga Way Turning your face toward a Yoga morning Practicing Yoga throughout the day Incorporating Yoga into nighttime routines Sleeping peacefully with lucid dreaming Aiming toward awareness through lucid waking Approaching mindfulness in deep sleep...295

10 xvi Yoga For Dummies, 2nd Edition Seeking Your Higher Self by Discovering the True You Observing yourself Understanding yourself Practicing self-discipline Transcending yourself Making Inroads into the Eightfold Path with Moral Discipline Vowing to do no harm Telling the truth all the time Stealing means more than material theft Observing chastity in thought and deed Acquiring more by living with less Adding other moral practices Exercising Yogic Self-Discipline Purifying mind and body Calming the quest through contentment Focusing with austerity Partnering research with self-study Relating to a higher principle Chapter 21: Meditation and the Higher Reaches of Yoga Understanding Concentration Unleashing your essence Gaining focus Practicing Meditation Getting a handle on cakras: Your wheels of fortune Following a few guidelines for successful meditation Maintaining proper bodily posture Overcoming obstacles to meditation Adding sounds to meditation Breathing mindfully Walking meditation Working toward Ecstasy Reaching toward Enlightenment Chapter 22: Yoga Therapy: The (Yoga) Doctor Will See You Now What You Need to Know about Yoga Therapy How to find a good yoga therapist What to expect if you see a Yoga therapist Five-Step Plan for a Healthy Back Yoga Rx for Lower Backs Lower back conditions that need more arching Lower back conditions that need more folding Lower back routine Yoga Rx for Upper Backs and Necks Do s and don ts Upper back routine...341

11 Table of Contents xvii Part V: The Part of Tens Chapter 23: Ten Tips for a Great Yoga Practice Understand Yoga Be Clear (and Realistic) about Your Goals and Needs Commit Yourself to Growth Stay for the Long Haul Develop Good Habits from the Beginning Vary Your Routine to Avoid Boredom Make Awareness and Breath Your Allies Do Your Best and Don t Worry about the Rest Allow Your Body to Speak Up Share Yoga Chapter 24: Ten Good Reasons to Practice Yoga Yoga Helps You Maintain, Recover, or Improve Your Health Yoga Makes You Fit and Energetic Yoga Balances Your Mind Yoga Is a Powerful Aid for Personal Growth Yoga Is Truly Comprehensive and Empowering Yoga Helps You Harmonize Your Social Relationships Yoga Enhances Your Awareness Yoga Combines Well with Other Disciplines Yoga Is Easy and Convenient Yoga Is Liberating Appendix: Additional Yoga Resources Discovering Yoga Organizations Taking a Look at Teacher Training and Academic Programs Knowing Other Significant Organizations in the U.S. and Canada Mapping Major Overseas Organizations Europe Latin America Australia and New Zealand India Tapping Into Yoga Props Checking Out Top-Notch Web Sites Lingering at the Yoga Library Reference works and general introductions Hatha Yoga (beginners and advanced) Raja (classical), Jnana, Bhakti, and Karma Yoga Tantra and Kundalini Yoga Meditation, mantras, and prayer Yoga for pregnancy and children Yoga therapy General Yoga topics...370

12 xviii Yoga For Dummies, 2nd Edition Peeking into Periodicals Seeing and Hearing All the Latest Audio Resources, DVDs, and Videotapes Audio resources DVDs and videotapes for Hatha Yoga and meditation General conditioning and Yoga therapy DVDs by coauthor Larry Payne Index