Restoring Flexibility

Name: Restoring Flexibility | A Gentle Yoga-Based Practice to Increase Mobility at Any Age
Brand: Ulysses Press
Price: 14.27 EUR
Availability: OnlineOnly

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

Andrea Gilats(Autor*in)

Ulysses Press

1. Auflage

Erschienen am 10. November 2015

144 Seiten

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978-1-61243-499-5 (ISBN)

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Inhalt

Intro
Title Page
Copyright
Contents
Introduction
Part One: The Possibilities
Chapter 1: Welcome to Your Extra-Long Life
The 70/30 Proposition
Chapter 2: Mobility, Flexibility, & Healthy Longevity
Why We Lose Flexibility as We Age
Chapter 3: Why Choose Yoga for Restoring Flexibility?
The Leading Benefits of Yoga
The Enabling Benefits of Yoga
The Well-Being Benefits of Yoga
Chapter 4: Making Sure That Gentle Yoga Is Safe for You
Chapter 5: Getting Started
Getting Barefoot on a Sticky Mat
Part Two: The Poses & Practice Sequences
Chapter 6: Learning the Sequences: Two Approaches, Three Easy Steps
Where to Start? Two Approaches
Chapter 7: Sequence 1: Aligning Your Bones & Centering Your Breath
Mountain Pose: Growing
Breathing in Stillness
Moving with Your Breath: Namaste Circles
Chapter 8: Sequence 2: Restoring Upper Body Flexibility
The Sequence at a Glance
How to Do Each Pose
Arm Circles
Bent-Elbow Chest and Back Stretch
Standing Side Bend
Standing Twist
Chapter 9: Sequence 3: Restoring Spinal Flexibility
The Sequence at a Glance
How to Do Each Pose
Cat/Cow Spinal Flexibility Flow
Extended Puppy
Threading the Needle with Optional Arm Opening
Camel
Chapter 10: Sequence 4: Restoring Hip Flexibility-Flexors
The Sequence at a Glance
How to Do Each Pose
Extended Leg Stance
Warrior I
One-Sided Stretch
One-Sided Stretch with Twist and Arm Opening
Chapter 11: Sequence 5: Restoring Hip Flexibility-Rotators & Adductors
The Sequence at a Glance
How to Do Each Pose
Side Angle
Optional Arm Extension in Side Angle
Wide-Leg Forward Fold with Twist and Arm Opening
Chapter 12: Sequence 6: Restoring Agility-The Yoga Sun Salutation
The Sequence at a Glance
How to Do Each Pose
Forward Fold
Low Lunge
Lower to Belly
Low Cobra
Downward-Facing Dog
Rise to Forward Fold
Rise to Upward Salute
Chapter 13: Sequence 7: Restoring Lower Body Flexibility
The Sequence at a Glance
How to Do Each Pose
Seated Wide-Leg Forward Fold
Head Toward Knee
Revolved Head Toward Knee
Bound Angle
How to Do the Ankles, Feet, & Toes Exercises
Chapter 14: Sequence 8: Reclining Joint Releases & Muscle Relaxation
The Sequence at a Glance
How to Do Each Pose
Full-Body Stretch
Reclining Bent-Knee Twist with Arm Extension
Knees Toward Chest
Reclining Bound Angle
Savasana
Part Three: The Restoring Flexibility Program
Chapter 15: The Restoring Flexibility Four-Week Program
The Restoring Flexibility Tool Kit
Chapter 16: Building the Program into Your Life
Fitting Your Flexibility Practice into Your Schedule
Chapter 17: Adapting the Program to Meet Your Needs
Tweaking Your Program
Enjoyment of Your Practice and Rightness for Your Body
Ease of Scheduling
APPENDICES
Appendix 1
How to Safely Lower to the Ground & Get Up Again
Lowering to Your Hands and Knees from a Standing Position
Lowering to a Seated Position from Your Hands and Knees
Rising to Your Hands and Knees from a Seated Position
Rising to a Standing Position from Your Hands and Knees
Lowering to Your Hands and Knees Using a Chair for Support
Rising from Your Hands and Knees Using a Chair for Support
Appendix 2
Session Guides
Notes
Acknowledgments
About the Author

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