Restoring Flexibility: A Gentle Yoga-Based Practice to Increase Mobility at Any Age

Restoring Flexibility: A Gentle Yoga-Based Practice to Increase Mobility at Any Age

Andrea Gilats

Language: English

Pages: 144

ISBN: 1612434916

Format: PDF / Kindle (mobi) / ePub


A FULLY ILLUSTRATED, STEP-BY-STEP PROGRAM THAT IMPROVES THE MOBILITY OF SENIORS AND PROMOTES LONG-TERM HEALTH

No matter what age you begin doing yoga, it will help you steadily renew your physical abilities. Done over four weeks, this 25-minute, twice-weekly program features gentle poses, practice sequences and techniques to help you:

Improve your posture
Increase spinal flexibility
Release tightness in your shoulders
Relax the muscles in your torso
Expand mobility in your hip joints
Reduce the chances of falling

This book’s safe, age-appropriate, customizable approach to yoga-based exercise is specifically designed to restore your flexibility, mobility, and agility while ensuring a longer life and more independent lifestyle. As this flexibility practice becomes a regular habit, you’ll feel more energetic and enjoy moving freely. Your favorite physical activity, like walking, golf and even dancing, will once again became a personal pleasure.

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and seated poses. Our reclining sequence opens and closes with a full-body stretch that—no kidding!—will feel as good to you as it does to your favorite cat. In between, you’ll enjoy a bent-knee twist that invites you to lengthen the pectoral muscles in your chest, you’ll bring your knees closer to your chest so that you can relax the muscles in your low back, and you’ll reprise the groin-opening Bound Angle Pose, this time lying down. Because they calm us down, reclining sequences are often

lying in Savasana, you may want to use a pillow or folded towel to support your neck and head. A quick tip: You don’t need to wait until the end of your flexibility session to practice this soothing sequence. It can be done anytime: as an alternative to an afternoon nap, as a relaxing exercise series in the evening before bed, and even as a gentle morning wake-up routine that you can do while you’re in bed. THE SEQUENCE AT A GLANCETHE SEQUENCE AT A GLANCE 1. Begin in Staff Pose 2. Lower to

CHOOSE YOGA FOR RESTORING FLEXIBILITY?WHY CHOOSE YOGA FOR RESTORING FLEXIBILITY? Yoga is a set of wellness practices that has its roots in ancient India. It can include breathing exercises, relaxation, and meditation, but we’ll focus on hatha, or physical yoga, since that practice offers a direct pathway toward restoring flexibility. In hatha yoga, we mindfully move our bodies into and out of a variety of positions called postures or poses, and we experience beneficial stillness by holding these

but to fully experience it. Yoga should feel like play, not like work. Remember, every pose and sequence is designed to help restore your flexibility and increase your mobility. CHAPTER 7CHAPTER 7 SEQUENCE 1: Aligning Your Bones & Centering Your BreathSEQUENCE 1: Aligning Your Bones & Centering Your Breath We come into the world with perfect posture, and then life happens. Gradually, as we sit more and walk and run less, our habitual ways of standing and sitting become less natural. Yet, in

Tabletop 6. Threading the Needle with Optional Arm Raise, Right Arm Threaded 7. Repeat Extended Puppy Pose 8. Camel Pose 9. Return to Tabletop HOW TO DO EACH POSEHOW TO DO EACH POSE TABLETOP Tabletop, ears in line with shoulders Tabletop, fists on ground TIP: This pose will help strengthen your wrists. If your wrists get tired, put your fists, rather than your wrists, on the ground, as shown. •  On your hands and knees, stack your wrists under your shoulders. •  Stack your knees under

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