Details

Yoga After 50 For Dummies


Yoga After 50 For Dummies


1. Aufl.

von: Larry Payne

19,99 €

Verlag: Wiley
Format: EPUB
Veröffentl.: 07.07.2020
ISBN/EAN: 9781119631538
Sprache: englisch
Anzahl Seiten: 352

DRM-geschütztes eBook, Sie benötigen z.B. Adobe Digital Editions und eine Adobe ID zum Lesen.

Beschreibungen

<p><b>Improve balance, flexibility, and overall well-being</b></p> <p>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.</p> <ul> <li>Discover step-by-step instructions for more than 45 poses</li> <li>Relieve stress</li> <li>Leverage your breathing</li> <li>Target weak spots, avoid injury, and deal with pain and chronic conditions</li> <li>Discover yoga apps and videos</li> </ul>
<p><b>Introduction</b><b> 1</b></p> <p>About This Book 1</p> <p>Foolish Assumptions 2</p> <p>Icons Used in This Book 3</p> <p>Beyond the Book 3</p> <p>Where to Go from Here 4</p> <p><b>Part 1: The Age of Yoga 5</b></p> <p><b>Chapter 1: Yoga Over 50 is Just Smart</b><b> 7</b></p> <p>Understanding the Benefits of Yoga 7</p> <p>Yoga at 50-plus 9</p> <p>Yoga reduces stress 9</p> <p>Yoga helps you breathe easier 10</p> <p>Yoga helps your body 10</p> <p>Yoga for meditation 12</p> <p>Yoga improves your mental health 12</p> <p>Check with your healthcare provider before you start 13</p> <p>Finding Your Place in the World of Yoga 13</p> <p>Selecting the Right Place and the Right Teacher for You 14</p> <p>Selecting classes wisely 14</p> <p>Home 16</p> <p>Gym 16</p> <p>Houses of worship, community centers, and libraries 17</p> <p>Practicing without Injury 17</p> <p>Playing It Safe 18</p> <p>Warming up 18</p> <p>Preparing the joints 19</p> <p>Performing magic with PNF 19</p> <p>Modifications 21</p> <p><b>Chapter 2: Preparing to Practice </b><b>23</b></p> <p>You Don’t Need a Lot of Equipment to Practice Yoga 23</p> <p>Comfortable clothes 24</p> <p>Mats 25</p> <p>Blocks 25</p> <p>Blankets 27</p> <p>Bolsters, cushions, and pillows 28</p> <p>Straps and other accessories 29</p> <p>Proper Sequencing 31</p> <p>Before You Begin 33</p> <p><b>Chapter 3: Breathing through Your Yoga Poses</b><b> 35</b></p> <p>Benefiting from Breathing in Yoga 36</p> <p>Leveraging Your Breathing 36</p> <p>Breathing through the nose 36</p> <p>Extending the exhalation 37</p> <p>Four-part breathing 38</p> <p>Breath surrounds movement 38</p> <p>Three Ways to Breathe When Moving 39</p> <p>Advanced Breath Work 40</p> <p>Preparing for breath work 41</p> <p>Bellows variation routine 42</p> <p>Left nostril breathing 42</p> <p>Alternate nostril breathing 43</p> <p>Bee breath 44</p> <p><b>Part 2: Yoga on the Mat 47</b></p> <p><b>Chapter 4: Twenty Great Postures for the 50-Plus Yogi</b><b> 49</b></p> <p>Remembering Function over Form 49</p> <p>Listening to your body 50</p> <p>To modify or not to modify 50</p> <p>Focusing on the spine 51</p> <p>Forgiving limbs 52</p> <p>Fascia (or as I like to call it, your leotard) 52</p> <p>Yoga is not a competition 53</p> <p>Asymmetrical Forward Bend 55</p> <p>Bent Leg Supine Twist 55</p> <p>Boat Pose 56</p> <p>Bridge Pose 57</p> <p>Child’s Pose 57</p> <p>Cobra Pose 58</p> <p>Corpse Pose 59</p> <p>Downward Facing Dog 59</p> <p>Easy Pose 60</p> <p>Great Seal 61</p> <p>Half Chair Pose 61</p> <p>Half-Standing Forward Bend 62</p> <p>Knees-to-Chest 63</p> <p>Locust Pose 64</p> <p>Mountain Pose 64</p> <p>Revolved Triangle 65</p> <p>Seated Forward Bend 66</p> <p>Standing Forward Bend 67</p> <p>Supported Shoulder Stand 68</p> <p>Warrior I 69</p> <p><b>Chapter 5: Meditation for the 50-Plus Mind</b><b> 71</b></p> <p>Benefiting from Meditation 71</p> <p>Steady the Mind 72</p> <p>Types of Meditation 73</p> <p>Yoga postures 74</p> <p>Mindfulness meditation 74</p> <p>Transcendental meditation 74</p> <p>Loving-kindness meditation (metta meditation) 75</p> <p>Guided meditation 75</p> <p>Kirtan Kriya 76</p> <p>Meditation Routines for Home 76</p> <p>Mindful meditation routine 77</p> <p>Loving-kindness meditation 77</p> <p>Kirtan Kriya routine 79</p> <p><b>Part 3: Yoga in Your Everyday Life 83</b></p> <p><b>Chapter 6: Yoga, Your Food, and Your Weight</b><b> 85</b></p> <p>Reaping the Benefits of a Balanced Diet 86</p> <p>You do not need to be a vegetarian 86</p> <p>One food plan does not fit all 87</p> <p>Stress eating 87</p> <p>Smartphone apps 87</p> <p>Don’t Forget the Cardio 88</p> <p>Practicing Yoga while Seated 88</p> <p>Fifteen-minute routine 90</p> <p>Five-minute routine 99</p> <p><b>Chapter 7: Connecting Yoga and the Power of the Mind</b><b> 101</b></p> <p>The Mind/Body Connection is Real 101</p> <p>Mind/Body Activities 102</p> <p>Yoga without the Postures 102</p> <p>Yoga and the Power of Imagination 103</p> <p>Visualization 103</p> <p>Affirmation 104</p> <p>Goal setting 105</p> <p>Stress as the great saboteur 105</p> <p>Spending time with your family 107</p> <p>Laughing 107</p> <p><b>Chapter 8: Bedtime Yoga</b><b> 109</b></p> <p>Your Mind and Sleep 109</p> <p>Yoga and Sleep 110</p> <p>Blue light versus Yoga 111</p> <p>Rose-colored glasses 111</p> <p>Don’t Forget Your Vitamin G 112</p> <p>Things to Think About 112</p> <p>Yoga Sleep 113</p> <p>Yoga sleep scripts 114</p> <p>Developing an intention or resolve 114</p> <p>Yoga Sleep at Home 115</p> <p>Yoga and Intimate Matters 118</p> <p>How yoga can support intimacy in physical expressions 118</p> <p>Yoga and sex 118</p> <p>Yoga and optimal pelvic floor health 120</p> <p>Yoga after medical procedures 120</p> <p>Celebrating what we share 121</p> <p><b>Part 4: Adapting Your Practice to Common 50-Plus Conditions 123</b></p> <p><b>Chapter 9: Keeping Your Balance</b><b> 125</b></p> <p>Proprioception: The Key to All Yoga Poses 126</p> <p>Practicing Poses: Pointers to Keep in Mind 127</p> <p>Practice up against the wall 127</p> <p>Keep your eyes steady 127</p> <p>Remember breathing is everything 128</p> <p>Alignment and Balancing Poses 128</p> <p>Balancing cat 128</p> <p>Karate kid 129</p> <p>Tree 131</p> <p>Warrior III at the wall 132</p> <p><b>Chapter 10: Love Your Lower Back</b><b> 135</b></p> <p>Back Pain is a Common Problem 135</p> <p>It Hurts When I Bend Forward 136</p> <p>Yoga postures to avoid 137</p> <p>Yoga postures that may bring relief 137</p> <p>It Hurts When I Bend Backwards 138</p> <p>Yoga postures to avoid 139</p> <p>Yoga postures that may bring relief 140</p> <p>At-Home Routine 140</p> <p><b>Chapter 11: Tending to Headaches, Asthma, and Your Upper Back</b><b> 149</b></p> <p>Age of Rounding 150</p> <p>Tension and Stress 151</p> <p>Tension Headaches 152</p> <p>Breathing for Better Health 152</p> <p>Diaphragmatic breathing 152</p> <p>Belly breathing routine 153</p> <p>At-Home Routine for Upper Back 153</p> <p><b>Chapter 12: Dealing with Needy Knees</b><b> 165</b></p> <p>Are Your Knees Making a Crackling Noise? 165</p> <p>Yoga can help your knees stay healthy 166</p> <p>Smarter, not tougher 167</p> <p>Getting to Know Your Knees 168</p> <p>Yoga Routine for Your Knees 169</p> <p><b>Chapter 13: Handling Hopeful Hips and Hamstrings</b><b> 177</b></p> <p>It’s All in the Hips 178</p> <p>Bearing the Weight 178</p> <p>Hamstrings 179</p> <p>A Hips and Hamstrings Sequence for Home 180</p> <p><b>Chapter 14: Dealing with Joint Replacements</b><b> 187</b></p> <p>Refining Your Yoga Practice 187</p> <p>Hip Replacements 188</p> <p>Anterior replacements 189</p> <p>Posterior replacements 190</p> <p>Knee Replacements 190</p> <p>Types of knee replacements 191</p> <p>Yoga and knee replacements 191</p> <p>Poses to make you wary 192</p> <p><b>Chapter 15: Boning Up on Osteoporosis</b><b> 195</b></p> <p>Who Gets Osteoporosis 196</p> <p>Osteoporosis Symptoms 196</p> <p>Yoga and Osteoporosis 197</p> <p>Hinging from the hips versus bending from the waist 197</p> <p>Yoga routine for bone health 199</p> <p><b>Chapter 16: Handling Arthritis</b><b> 211</b></p> <p>What is Arthritis? 211</p> <p>Common symptoms 212</p> <p>Contributing factors 212</p> <p>Osteoarthritis and Rheumatoid Arthritis 213</p> <p>Discovering How Yoga Can Help 213</p> <p>A Joint-Freeing Routine for Home 214</p> <p><b>Chapter 17: Understanding Menopause and Andropause</b><b> 229</b></p> <p>Hormonal Changes in Women and Men 230</p> <p>Menopause 230</p> <p>Post-menopause 231</p> <p>Andropause 231</p> <p>Breath Work at Home: Cooling Breath 231</p> <p>Yoga at Home 233</p> <p><b>Chapter 18: Helping the Pelvic Floor</b><b> 243</b></p> <p>Both Women and Men Have Pelvic Floors 243</p> <p>Making a Move 244</p> <p>Knowing When to See a Doctor 245</p> <p>Yoga and the Pelvic Floor 246</p> <p>Home Yoga Routine for the Pelvic Floor 247</p> <p><b>Part 5: Routines for Home 249</b></p> <p><b>Chapter 19: Five-Minute Routines for Home</b><b> 251</b></p> <p>What You Need to Know 251</p> <p>Routine 1 252</p> <p>Routine 2 253</p> <p>Routine 3 256</p> <p><b>Chapter 20: Fifteen-Minute Routines for Home</b><b> 261</b></p> <p>Routine 1 262</p> <p>Routine 2 267</p> <p>Routine 3 273</p> <p><b>Chapter 21: Thirty-Minute Routines for Home</b><b> 281</b></p> <p>Routine 1 282</p> <p>Routine 2 292</p> <p>Routine 3 302</p> <p><b>Part 6: The Part of Tens 313</b></p> <p><b>Chapter 22: Ten Tips for Your Yoga Practice: On the Mat </b><b>315</b></p> <p>Avoid Pain at All Cost 316</p> <p>It’s Okay to Change Your Mind 316</p> <p>Modify when Necessary 316</p> <p>Choose Forgiving Limbs 316</p> <p>Prepare the Muscles and Joints 317</p> <p>Use the Power of Your Breath 317</p> <p>Selecting a Studio 317</p> <p>Assessing Yoga Online 318</p> <p>Be Realistic about Your Time 318</p> <p>Include Meditation 318</p> <p><b>Chapter 23: Ten Tips for Your Yoga Practice: Off the Mat</b><b> 319</b></p> <p>Take Your Vitamin G 319</p> <p>Eat Well 320</p> <p>Find a Cardio Workout You Like 320</p> <p>Get a Good Night’s Sleep 320</p> <p>Avoid the Blue Light before Bedtime 321</p> <p>Communicate to Enhance Intimacy 321</p> <p>Find Time to Meditate Off the Mat 321</p> <p>Say Goodbye to Your Ego 321</p> <p>Invite Others to Join In 322</p> <p>Start Today 322</p> <p>Index 323</p>
<p><b>Larry Payne, Ph.D.</b> is the founding president of the International Association of Yoga Therapists and coauthor of <i>Yoga For Dummies.</i> Named "one of America's most respected Yoga teachers" by the <i>Los Angeles Times,</i> he also developed Yoga programs at UCLA School of Medicine and Loyola Marymount University.
<ul> <li>Improve balance, flexibility, and overall well-being</li> <li>Practice gentle Yoga and relieve stress</li> <li>View step-by-step photos of key poses</li> </ul> <br /><b>Discover more than 45 poses to fit your body's needs<br /><br /></b>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 body―one pose at a time.<br /><br /><b>Inside...<br /></b><br /> <ul> <li>Think like a Yogi</li> <li>Establish a Yoga routine</li> <li>Target weak spots and increase overall flexibility</li> <li>Leverage your breathing</li> <li>Vary your meditation style</li> <li>Balance your diet</li> <li>Discover Yoga apps and videos</li> </ul>

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