An Easy, Accessible Yoga Program for Health & Wellness
Are you looking for a new health practice to enhance your day-to-day routines? Have you been interested in trying out yoga, but are too intimidated by the seemingly fancy and challenging poses? The Harvard Medical School Guide to Yoga is your guide to the true healing heart of yoga, sharing the techniques that Marlynn Wei and James Groves have used to tremendous success with their clients. In this simple, science-based eight-week program, you'll learn about the countless benefits of this proven practice, including:
Increased flexibility and balance
Greater muscle and bone strength
Improved sleep
Better stress management and resilience
Strengthened immune system
Enriched brain health
And much more!
Complete with illustrations, dozens of yoga breathing and meditation techniques, adaptable sequences, and principles of yoga safety, The Harvard Medical School Guide to Yoga will guide you to health and wellness.
Author(s): Marlynn Wei. MD ; James E. Groves M.D.
Publisher: Da Capo Press
Year: 2017
Language: English
Pages: 336
Tags: 8 Weeks to Strength, Awareness, and Flexibility, The Harvard Medical School Guide to Yoga
Cover
Title Page
Copyright
Dedication
Disclaimer
Cautions on Rapid or Forceful Yoga Breathing
Cautions on Hot Yoga
Reference List
Part I: The Art and Science of Yoga
Chapter 1 Why Do Yoga?
Benefits of Yoga
Our Stories
How to Use This Book
How Can I Figure Out the Right Style of Yoga for Me?
How Do I Find a Yoga Teacher?
Chapter 2 Historical Frameworks of Yoga
Eight Paths of Classical Yoga
Historical Approaches to the Human Body
Chapter 3 The Modern Science of Yoga
The Rapid Rise of Scientific Yoga Research
The Problem of Stress
The Mind-Body Connection and Relaxation Response
Yoga Improves Flexibility and Balance
Yoga Builds Muscle and Bone Strength
Yoga Improves Heart Health
Yoga Helps with Weight Management
Yoga Helps You Sleep Better
Yoga and Brain Health
Yoga Changes Neurotransmitters
Yoga Boosts Natural Antioxidants
Yoga Reduces Inflammation, Strengthens Your Immune System
Yoga Protects Our DNA
Part II: Getting Started: Yoga Fundamentals
Chapter 4 Build Your Foundation
Awareness
Nonjudgmental Attitude
The Present Moment
Self-Compassion
A Beginner’s Mind
Intentions
Expectations
Resilience
Trust
Self-Acceptance
Your Personal Path
Chapter 5 How to Prevent Yoga Injuries
General Tips to Prevent Injuries
How to Protect Your Joints
What If I Have an Active Medical Condition?
Rare but Serious Injuries
Part III: Build Your Yoga Practice
Chapter 6 Breathe More, Breathe Better: Yoga Breathing (Pranayama)
Models of Yoga Breathing
Yoga Breathing Components
The Science of Breath
Cautions for Yoga Breathing
Seated Posture
Yoga Breathing Techniques
Common Problems with Yoga Breathing
Chapter 7 Roll Out Your Mat: Yoga Poses (Asanas)
Core Principles of Yoga Poses
Equipment
How to Get Started
Starting Poses
Warm-up Poses
Arm Support Poses
Forward Bend Poses
Standing Poses
Twisting Poses
Balancing Poses
Backbend Poses
Hip Opener Poses
Cool-Down Poses
Chapter 8 Deepen Your Practice: Muscle Locks (Bandhas) and Hand Expressions (Mudras)
Muscle Locks (Bandhas)
Hand Mudras
Chapter 9 Learn How to Meditate (Dhyana)
What Is Meditation?
Why Meditate?
What’s the Science Behind Meditation?
How Do I Get Started?
What If I’m Too Busy to Meditate?
Is Meditation for Everyone?
Meditation Techniques
Chapter 10 Putting It All Together: Our 8-Week Yoga Program
General Structure of Yoga Pose Sequence
Our 8-Week Yoga Program
Week 1: Grounding
Week 2: Compassion
Week 3: Strength
Week 4: Energy
Week 5: Resilience
Week 6: Balance
Week 7: Stress Relief
Week 8: Gratitude
Beyond Our 8-Week Program
Acknowledgments
Praise for The Harvard Medical School Guide to Yoga
Appendix A: Yoga for Specific Health Conditions
Physical Conditions
Psychological Conditions
Appendix B: Yoga and Pregnancy
Notes
Index
