Sit With Less Pain: Gentle Yoga for Meditators and Everyone Else

Sit With Less Pain: Gentle Yoga for Meditators and Everyone Else

Jean Erlbaum

Language: English

Pages: 200

ISBN: 0861716795

Format: PDF / Kindle (mobi) / ePub


Relieve and release the stiffness that comes from prolonged sitting—at a desk, behind the wheel, or on a meditation cushion—with these easy-to-follow exercises.

All meditators know the discomfort of cramping joints and aching backs. Free yourself from pain with this beautifully illustrated guide.

The book is organized anatomically, helping readers to immediately focus on the part of the body that causes them pain: tense shoulders, stiff knees, sore hips, etc. Sit with Less Pain also includes instructions for flowing series of movements, which combine several exercises into smooth sequences, for readers who have mastered the individual stretches and want a more intensive experience. Gorgeous, clear illustrations and lay-flat binding -- which lets the book stay open at the proper page -- will help readers perfect the poses.

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Stretch: The Unlikely Making of a Yoga Dude

Yoga Nidra

Krishnamacharya: His Life and Teachings

B.K.S. Iyengar Yoga: The Path to Holistic Health (Revised Edition)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

pillows) if you want more height. LEG RAISES ON A MAT: Lie on your back with your knees bent and your feet on the floor. Extend your arms toward your feet, palms on the floor next to your hips. Anchor yourself well through your lower back and shoulders. Extend your right leg along the floor and point the right toes toward the wall in front of you. On an exhalation, flatten your abdomen. On the next inhalation, slowly raise your right leg toward the ceiling. Use your abdominal muscles for the

lift and keep your toes pointed. Count slowly as you raise your leg. It should take a count of five to bring your leg from the floor to straight up to the ceiling. Flex the foot and hold this position for a count of five. On the next exhalation, keeping the foot flexed, lower the leg for a count of five until it is one inch above the floor. Pause for a count of five, point the toes, and repeat the whole process two more times. When you are done, extend the left leg out to meet the right. Roll

rest, breathing into your hip joints and lower back and allowing them to melt down toward the earth. RECLINING PIGEON POSE: A somewhat stronger stretch to the hip joints is received in this pose. Please use caution: the more strenuous versions of this pose are not recommended for people who have any injury or misalignment in the lower back or in either hip joint. Also, because one hip is often tighter than the other, it is important to listen well to your body, to do more or less as appropriate

about three inches off the floor. Hold the inhalation, squeeze harder, and then on a loud exhalation drop the leg, roll it from side to side, and allow any tension to flow out through your right toes. Do the same thing on the left side: On an inhalation, squeeze and lift the left foot and leg, hold the squeeze and the inhalation, and then on a sounding exhale, let it go. Roll both legs from side to side and allow them both to sink down and release fully. Bring your awareness to both of your

horizontal to the floor. Bring the elbows forward, toward each other, and lower your chin to your chest, rounding your back. Breathe into the widened back, making more space between the shoulder blades. To finish the series, roll the elbows back toward the wall behind you, creating a shoulder blade squeeze and an expanded chest. Lift your chin to the ceiling. Expand the lungs even more with slow, deep breathing. Repeat this whole series as many times as you want and then rest with arms to your

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