Yoga For Dummies, 3rd Edition

Sharing the benefits of yoga in a way that everyone can enjoy and understand Practicing yoga has many health benefits, including improving your overall fitness, flexibility, and strength. It has also been known to reduce heart rate and blood pressure. And if you're suffering from chronic lower back pain, yoga is a perfect choice for you. Yoga For Dummies, 3rd Edition will show you how to get up to speed on the fundamentals of Yoga, whether you're participating in a class, teaching a class, or practicing it on your own. This new edition features over 20% new and updated content plus 12 companion videos featuring the hottest and most popular poses. Inside, you will find: Do-it-yourself yoga programs for you to practice The latest techniques for breathing properly Photos on key poses that can improve front sides and backsides New coverage on yoga against the wall, the use of props in yoga, couples yoga, and more If you suffer from anxiety, depression, or chronic pain, yoga can be a wonderfully relaxing exercise for you. Whether you decide to persist in a traditional do-it-yourself yoga practice or experiment with the use of props in a new yoga routine, this book can help. Children, pregnant women, mid-lifers, and seniors can all enjoy the benefits of yoga simply explained in this comprehensive, fun guide. Contents at a Glance Table of Contents Foreword Introduction About This Book Foolish Assumptions Icons Used in This Book Beyond the Book Where to Go from Here Part I: Getting Started with Yoga Chapter 1: Yoga 101: Building a Foundation Understanding the True Character of Yoga Considering Your Options: The Eight Main Branches of Yoga Taking a Closer Look at Hatha Yoga Finding Your Niche: Four Basic Approaches to Yoga Pointing the Way to Happiness: Health, Healing, and Yoga Balancing Your Life with Yoga Locating Your Starting Place in the World of Yoga Chapter 2: Ready, Set, Yoga! Finding Suitable Yoga Instruction Preparing for Group Practice Going for It on Your Own Fulfilling Your Promise to Yourself: Making Time for Yoga Practice Chapter 3: Preparing for a Fruitful Yoga Practice Cultivating the Right Attitude Enjoying a Peaceful Yoga Practice Chapter 4: Relaxed Like a Noodle: The Fine Art of Letting Go of Stress The Nature of Stress Relaxation Techniques That Work Yoga Nidra: Catch Up on Your Sleep Quotient with Yogic Sleep Chapter 5: Breath and Movement Simplified Breathing Your Way to Good Health Mastering the Mechanics of Yogic Breathing Seeing How Breath and Postural Movement Work Together Infusing Sound into Yogic Breathing Breath Control the Traditional Way Part II: Moving into Position: Basic Yoga Postures Chapter 6: Please Be Seated Understanding the Philosophy of Sitting Adding Varity to Your Sitting Postures Chapter 7: Standing Tall Standing Strong Exercising Your Standing Options Chapter 8: Steady as a Tree: Mastering Balance Getting to the Roots of the Posture Balancing Postures for Graceful Strength Chapter 9: Absolutely Abs Taking Care of the Abdomen: Your Business Center Exercising Those Abs Chapter 10: Looking at the World Upside Down: Safe Inversion Postures Getting a Leg Up on Leg Inversions Trying a Trio of Shoulder Stands Chapter 11: Easy ’round the Bends: Classic Bending Floor Postures Gaining a Strong Backbone (and Some Insight) Bending over Backward Bending from Side to Side Bending Forward Chapter 12: Several Twists on the Yoga Twist Trying Simple Upright Twists Twisting while Reclining Chapter 13: Dynamic Posture: The Rejuvenation Sequence and Sun Salutation Warming up for the Sun: Rejuvenating in 9 Steps Gliding Through the 7-Step Kneeling Salutation Advancing to the 12-Step Sun Salutation Chapter 14: A Recommended Beginners’ Routine for Men and Women Starting Slowly and Wisely Trying out a Fun Beginner Routine Reaching Beyond the Beginning Part III: Creating and Customizing Your Yoga Routine Chapter 15: Designing Your Own Yoga Program Applying the Rules of Sequencing Getting Started with Warm-ups Selecting Your Main Postures and Compensation Poses Including Plenty of Rest and Relaxation Cooking Up a Creative Yoga Routine with the Classic Formula Chapter 16: Partnering Up for Yoga Defining Partner Yoga Enjoying the Benefits of Partner Yoga Exploring Twelve Ways to Pose with a Partner Chapter 17: It’s Never Too Soon: Pre- and Postnatal Yoga Partnering Yoga with Pregnancy Finding Perfect Pregnancy Postures Continuing Yogic Exercise after Pregnancy (Postpartum) Chapter 18: Yoga for Kids and Teens Kid Stuff: Making Yoga Fun for Youngsters Easing the Transition into Adulthood: Yoga for Teens Developing Yoga Routines for the Young and Restless Chapter 19: It’s Never Too Late: Yoga for Midlifers and Older Adults Reaping the Benefits of Yoga through Midlife and Beyond Approaching Prime of Life Yoga with the Right Mindset Developing User-Friendly Routines for Midlifers Staying Active: Yoga for Older Adults Cherishing the Chair: Safe Routines for Older Adults Chapter 20: Prop Art: The Why and How of Simple Props Examining the Pros and Cons of Props Going Prop Hunting at Home Seeking Out Props You May Want to Purchase Chapter 21: Yoga Against the Wall The World Is Your Yoga Studio A Wall-Supported Yoga Workout Part IV: Living Life the Yoga Way Chapter 22: Yoga throughout the Day Making Yoga a Habit Seeking Your Higher Self Making Inroads into the Eightfold Path with Moral Discipline Exercising Yogic Self-Discipline Chapter 23: Meditation and the Higher Reaches of Yoga Understanding Concentration Practicing Meditation Working toward Ecstasy Reaching toward Enlightenment Chapter 24: Yoga Therapy: Customizing Your Back and Body Treatments What You Need to Know about Yoga Therapy A Five-Step Plan for a Healthy Back Yoga Rx for Lower Backs Chapter 25: Using Restorative Postures to Relieve Stress and Chronic Pain Your Yoga Toolkit for Relieving Chronic Pain Helpful Postures for Chronic Pain Part V: The Part of Tens Chapter 26: Ten Tips for a Safe Yoga Practice Avoid Seeing Yoga as a Competition — Even with Yourself Listen to Your Body and Be in the Moment Challenge Yourself, Don’t Strain Yourself Forget about What You Used to Do Don’t Buy into “No Pain, No Gain” Choose Function over Form Find the Intersection of Focus and Ease in Your Postures Seek Out a Yoga Teacher Who Respects Your Limits Find Your Personal Comfort Zone Give Yourself the Benefit of Time and Allow Yoga to Unfold Chapter 27: Ten Ways to Get the Most out of Your Yoga Practice Understand Yoga Set Clear and Realistic Goals Commit Yourself to Growth Stay for the Long Haul Start with Good Habits Vary Your Routine Breathe to Increase Your Awareness Do Your Best, Don’t Worry about the Rest Allow Your Body to Speak Up Share Yoga Index About the Authors