Now beginners, experts, and teachers alike can make rejuvenating meditations part of daily life with this beautifully illustrated deck of fifty yoga poses and meditations. Each easy-to-use card gives detailed instructions, benefits, and an affirmation. If you're short on time, you can pick just a single card, or for a more guided experience, follow one of the sequences provided. Create an exercise routine that focuses on your specific needs. In the park or at the office, these portable cards are perfect for stress relief, promoting strength and energy, and relaxation anytime, anywhere.
Author(s): Miller, Olivia H.
Publisher: Chronicle Books LLC
Year: 2001
Language: English
Commentary: Yoga Deck: 50 Poses & Meditations for Body, Mind, & Spirit
Pages: 50
Tags: Yoga Deck, 50 Poses & Meditations for Body, Mind, & Spirit
BREATH EXERCISES
Alternate Nostril Breath (calms and balances energies)
Bellows Breath (deepens the quality of breathing)
Breath of Fire (purifies and recharges)
Complete Breath (relaxes and relieves tension)
Sounding Breath (refreshes and calms)
Sufi Mother’s Breath (provides a sense of well-being)
WARM - UP EXERCISES
(a) Knee Hug (stretches and massages the back)
(b) Shrugs and Circles (improves flexibility in the back, shoulders)
(c) Neck Rolls (relieves tension in the neck)
(d) Cat and Dog Stretch (keeps the spine supple)
(e) Leg Stretch (stretches back leg muscles)
OM
(1) Om (creates total peace)
POSTURES
(2) Triangle (increases strength, flexibility)
(2a) Proud Warrior (strengthens thigh muscles)
(3) Chair (warms and energizes entire body)
(4) Tree (improves balance and posture)
(5) Assisted Standing Forward Bend (stretches legs and back)
(6) Yoga Mudra (helps with back problems)
(7) Mountain (aligns the spine, aids posture)
(8) Half Moon (trims waistline, tones arms)
(9) Thunderbolt (calms and promotes serenity)
(10) Plank (increases stamina and strength)
(11) Kneeling Lunge (relieves low back pain)
(12) Downward Dog (stretches hamstrings, tendons)
(13) Cobra (improves circulation)
(14) Child (massages inner organs)
(15) Hare (improves complexion)
(16) Half Locust (tones back and buttocks)
(17) Boat (strengthens back muscles)
(17a) Bow (improves digestion)
(18) Spider (stretches leg muscles, neck)
(19) Through-the-Hole (opens hip area)
(20) Bridge (increases flexibility in neck)
(21) Half Shoulderstand (aids metabolism, complexion)
(22) Full Shoulderstand (aids metabolism, complexion)
(23) Fish (opens chest, throat)
(24) Bound Angle (stretches groin muscles)
(25) Sitting Forward Bend (stretches entire back)
(25a) Bent Knee Sitting Forward (stretches legs and spine)
(26) Inclined Plane (strengthens arms and wrists)
(27) Spinal Twist (stretches spine)
(27a) Reclining Spinal Twist (relieves headaches, calms mind)
(28) Hero (relaxes neck muscles, opens hip joints)
(29) Corpse (provides complete relaxation)
MEDITATIONS
Yoga Meditation
Heart Meditation
Meditation of Intent
Resting Meditation
Spirit Meditation
Firefly Meditation
