Yoga for a New You
Language: English
Pages: 496
ISBN: 0756690536
Format: PDF / Kindle (mobi) / ePub
Relax. Get energy. Stay young. Feel confident.
With a combination of physical postures, breathing practices, relaxation, meditation, and lifestyle guidance, Yoga for a New You offers four different programs to bring balance and health to one's life:
RELAXED: Preparing for the day / Work-time stretch / Courage booster / Survival tactics / After-work energizer / Evening pick-me-up / Evening relaxer / Weekend invigorator
ENERGETIC: Start the day right / Midmorning boost / Evening recharge / Prepare for the next day / Mid-week boost / Weekend energizer / Long journey reviver
YOUNG: Strong heart and lungs / Digestive system energizer / Develop a healthy spine / For balance and concentration / To ease menopause / Releasing hips and shoulders / Boost your immunity
CONFIDENT: Pre-interview boost / In times of change / At low moments / For balance and understanding / For stability and ease / For courage / To develop self-worth
The Yoga of Sound: Tapping the Hidden Power of Music and Chant
The Serpent Power: The Secrets of Tantric and Shaktic Yoga
Everyday Calm: Relaxing Rituals for Busy People
arch 295 triangle 296 side warrior 298 lunge warrior 300 tree 302 half moon 304 crow 306 cat 308 cat balance 310 cat circles 312 downward dog 314 cobra 316 snake 318 locust 320 bow 322 sun salute 324 shoulder stand against a wall 330 shoulder stand 334 plow 336 child 338 sitting pre-interview boost 476 in times of change 478 at low moments 480 for balance & understanding 482 for stability & ease 484 for courage 486 to develop self-worth 488 index 490 useful organizations 495 acknowledgments 496
hold the ends with both hands. Draw your chest up as you lift your thighs and raise your feet. On an out-breath, relax the legs and lower your body to the floor. Fold your arms and rest for a few breaths with your head turned to one side, resting on the backs of your hands. 6 6 BU IL D I N G B LO CKS sun salute This dynamic sequence energizes the whole body. Try to make the sequence flowing by coordinating movement with breath. After completing the sequence, repeat on the other side of the
Always practice on an empty stomach. Allow three hours to elapse after a large meal, two hours after a light meal, and one hour after a snack before starting your yoga practice. Wear comfortable clothes that do not restrict your movement or breathing. Practice on a mat or other nonslip surface, and make sure you have enough space around you to extend. JOINING A CLASS Practicing yoga regularly in a class with the expert guidance of an experienced yoga teacher can be invaluable when building
are equally effective practiced separately at intervals during your working hours. 1 Standing Arm Stretches (see p.34) 2 Standing Back Arch (see p.40) 3 Forward Bend using a chair (see p.49) 4 Eagle (see pp.44–45) 5 Cow (see pp.46–47) 6 Chair Twist (see pp.98–99) 116 PROGRAMS 3 courage booster Challenging situations at work sometimes cause stress levels to rocket. An important interview or giving a presentation can deplete your reserves, leaving you exhausted. This program will boost
back. Bend your arms and let the top of the head sink towards the floor. Breathe easily. Let gravity lengthen the spine gradually. To come out of the pose, curl back up from the hips on an out-breath, lifting the head last. Sitting bones lifting up Shoulders and neck relaxed TA K E CA R E • If you have back problems, keep the knees bent and/or use a chair for support. • Bend forward halfway, using a chair, if you have HBP, a heart condition, glaucoma, or a detached retina. Keep legs straight