A FULLY ILLUSTRATED, STEP-BY-STEP PROGRAM THAT IMPROVES THE MOBILITY OF SENIORS AND PROMOTES LONG-TERM HEALTH
No matter what age you begin doing yoga, it will help you steadily renew your physical abilities. Done over four weeks, this 25-minute, twice-weekly program features gentle poses, practice sequences and techniques to help you:
Improve your posture
Increase spinal flexibility
Release tightness in your shoulders
Relax the muscles in your torso
Expand mobility in your hip joints
Reduce the chances of falling
This book’s safe, age-appropriate, customizable approach to yoga-based exercise is specifically designed to restore your flexibility, mobility, and agility while ensuring a longer life and more independent lifestyle. As this flexibility practice becomes a regular habit, you’ll feel more energetic and enjoy moving freely. Your favorite physical activity, like walking, golf and even dancing, will once again became a personal pleasure.
Author(s): Andrea Gilats
Publisher: Ulysses Press
Year: 2015
Language: English
Commentary: A FULLY ILLUSTRATED, STEP-BY-STEP PROGRAM THAT IMPROVES THE MOBILITY OF SENIORS AND PROMOTES LONG-TERM HEALTH
Pages: 157
Title Page......Page 2
Copyright......Page 3
Contents......Page 4
Introduction......Page 7
Part One: The Possibilities......Page 9
The 70/30 Proposition......Page 10
Chapter 2: Mobility, Flexibility, & Healthy Longevity......Page 12
Why We Lose Flexibility as We Age......Page 13
The Leading Benefits of Yoga......Page 14
The Well-Being Benefits of Yoga......Page 15
Chapter 4: Making Sure That Gentle Yoga Is Safe for You......Page 17
Getting Barefoot on a Sticky Mat......Page 18
Part Two: The Poses & Practice Sequences......Page 20
Where to Start? Two Approaches......Page 21
Chapter 7: Sequence 1: Aligning Your Bones & Centering Your Breath......Page 23
Mountain Pose: Growing......Page 27
Breathing in Stillness......Page 28
Moving with Your Breath: Namaste Circles......Page 29
The Sequence at a Glance......Page 32
How to Do Each Pose......Page 35
Arm Circles......Page 36
Bent-Elbow Chest and Back Stretch......Page 38
Standing Side Bend......Page 39
Standing Twist......Page 40
The Sequence at a Glance......Page 42
Cat/Cow Spinal Flexibility Flow......Page 45
Extended Puppy......Page 46
Threading the Needle with Optional Arm Opening......Page 47
Camel......Page 48
Chapter 10: Sequence 4: Restoring Hip Flexibility—Flexors......Page 51
The Sequence at a Glance......Page 53
Extended Leg Stance......Page 58
Warrior I......Page 59
One-Sided Stretch......Page 61
One-Sided Stretch with Twist and Arm Opening......Page 62
Chapter 11: Sequence 5: Restoring Hip Flexibility—Rotators & Adductors......Page 64
The Sequence at a Glance......Page 65
How to Do Each Pose......Page 69
Side Angle......Page 72
Optional Arm Extension in Side Angle......Page 74
Wide-Leg Forward Fold with Twist and Arm Opening......Page 75
Chapter 12: Sequence 6: Restoring Agility—The Yoga Sun Salutation......Page 78
The Sequence at a Glance......Page 79
How to Do Each Pose......Page 81
Forward Fold......Page 82
Low Lunge......Page 83
Low Cobra......Page 86
Downward-Facing Dog......Page 87
Rise to Forward Fold......Page 88
Rise to Upward Salute......Page 89
The Sequence at a Glance......Page 91
How to Do Each Pose......Page 94
Seated Wide-Leg Forward Fold......Page 95
Head Toward Knee......Page 96
Revolved Head Toward Knee......Page 97
Bound Angle......Page 98
How to Do the Ankles, Feet, & Toes Exercises......Page 99
The Sequence at a Glance......Page 102
How to Do Each Pose......Page 104
Reclining Bent-Knee Twist with Arm Extension......Page 105
Knees Toward Chest......Page 106
Reclining Bound Angle......Page 107
Savasana......Page 108
Part Three: The Restoring Flexibility Program......Page 109
The Restoring Flexibility Tool Kit......Page 110
Fitting Your Flexibility Practice into Your Schedule......Page 114
Chapter 17: Adapting the Program to Meet Your Needs......Page 116
Ease of Scheduling......Page 117
APPENDICES......Page 119
Lowering to Your Hands and Knees from a Standing Position......Page 120
Lowering to a Seated Position from Your Hands and Knees......Page 122
Rising to Your Hands and Knees from a Seated Position......Page 123
Rising to a Standing Position from Your Hands and Knees......Page 124
Lowering to Your Hands and Knees Using a Chair for Support......Page 126
Rising from Your Hands and Knees Using a Chair for Support......Page 127
Session Guides......Page 129
Notes......Page 154
Acknowledgments......Page 155
About the Author......Page 156
