Here is a book for finding your way as a warrior and adapting to a peaceful life at home. The techniques of yoga and meditation have extensive scientific support for their effectiveness in relaxing the stress response, sharpening mental acuity, boosting immunity and recovery time, and promoting a general sense of health and psychological well-being. In Yoga for Warriors, acclaimed teacher Beryl Bender Birch presents a beginner-friendly approach that she originally developed while working with civilians and first-responders in the aftermath of the 9/11 attacks. Adaptable for readers' individual needs, these step-by-step practices include:
• Basic Breathwork―learn the foundational skill of ujjayi breathing to get grounded, present, and in control
• Build Your Fire―yoga's traditional "sun salutations" to warm up the body while quieting the mind
• Power and Balance―standing postures to open up, stretch, and strengthen the joints and muscles
• Turning Inward―the practice of yoga nidra for a highly alert yet deeply peaceful state of mind that can lead to restorative sleep
• Powerful meditation techniques that help heal the body and balance energy
War leaves more than physical scars. Military servicemen and women bear invisible wounds―including PTS (Post-Traumatic Stress), TBI (Traumatic Brain Injury), MST (Military Sexual Trauma), anxiety, and depression―all just as real and painful. If you or someone you know are just entering military service, preparing for deployment, or returning home, Yoga for Warriors offers the tools for one of the most challenging of transitions.
Author(s): Beryl Bender Birch
Edition: 1
Publisher: Sounds True
Year: 2014
Language: English
Commentary: Yoga for Warriors, Basic Training in Strength, Resilience, and Peace of Mind
Pages: 288
Tags: Yoga for Warriors, Basic Training in Strength, Resilience, and Peace of Mind
List of Figures
Preface
Introduction
Warrior Awareness
How Yoga Can Help
Tips on Taking a Yoga Class
Special Tips for Warriors with Physical Limitation or Disability
Introducing the Warriors Photographed in this Book
CHAPTER ONE The Peaceful Warrior
Getting Your Attention in Present Time
Body and Mind Together
Mindful Awareness
Gaining Control through Observation
The Source of This Path
CHAPTER TWO Expand into Victory: Basic Breath Work
Stimulating or Relaxing the Nervous System
The Sound of the Ujjayi Breath
Practicing the Ujjayi Breath
CHAPTER THREE Build the Fire: Sun Salutations
Preparation for Asana Practice
Sun Salutation (Positions 1–9)
Closing Your Sun Salutation Practice
A Healing Flow
CHAPTER FOUR Develop Power and Balance: Standing Postures
Practice is Life-Changing
Preparation for the Standing Postures
The Standing Postures
Doing the Work
CHAPTER FIVE Find Strength in Letting Go: Forward and Backward Bending
Raising the Bar with the Bandhas
Forward and Backward Bending
Set 1: Forward Bending Postures
Set 2: Backward Bending Postures
Powerful Things Happen in Relaxation Posture
CHAPTER SIX Coming to Balance: Cooling Down
Turning Upside Down
The Three Closing Lotus Postures
Rest: At Ease
CHAPTER SEVEN Connect Body and Mind: Conscious Breathing
Where Attention Goes, Prana Follows
How Pranayama Builds on Your Asana Practice
Burning Out Samskaras to Remove Inner Obstacles
Preparation for Pranayama Practice
Overview of Pranayama Practice
Learning Acceptance
CHAPTER EIGHT Turn Inward: The Practice of Yoga Nidra, or Conscious Sleep
Relaxation: The First Step
Conscious Sleeping
Slowing the Brain Waves
Releasing Traumatic Samskaras (Imprints)
Recasting the Mind
Why Do Yoga Nidra?
Planting Seeds by Setting an Intention
Integrating Yoga Nidra: No Worries
CHAPTER NINE The Path to the True Self: Finding Peace in Meditation
From Concentration to Meditation
How Meditation Helps
Preparation for Meditation
Establishing a Daily Meditation Practice
CHAPTER TEN Seeking Higher Self: The Journey Within
Glossary—What Do Those Sanskrit Words Mean?
Acknowledgments
Selected Bibliography
About the Author
About Give Back Yoga
About Sounds True
Copyright
FIGURES
I.1
Seated Twist Posture
I.2
Thanks to Our Warrior Yoga Models
I.3
Thanks to Our Warrior Yoga Models
3.1
Mountain Posture
3.2
Sun Salutation, Position 1
3.3
Sun Salutation, Position 2
3.4
Sun Salutation, Position 2, Advanced
3.5
Sun Salutation, Position 2, Incorrect
3.6
Sun Salutation, Position 3
3.7
Sun Salutation, Position 4
3.8
Sun Salutation, Position 4, Advanced
3.9
Sun Salutation, Position 4, Modified
3.10
Sun Salutation, Position 5
3.11
Sun Salutation, Position 5, Modified
3.12
Sun Salutation, Position 6
3.13
Sun Salutation, Position 7
3.14
Sun Salutation, Position 8
3.15
Sun Salutation, Position 9
3.16
Mountain Posture
3.17
Sun Salutation Flow
3.18
Bridge Posture
3.19
Bridge Posture, Advanced
3.20
Supine Knees to Chest Posture
3.21
Supine Knees to Chest Twist Posture
3.22
Relaxation Posture
3.23
Relaxation Posture, Modified
4.1
Triangle Posture
4.2
Extended Side Angle Posture
4.3
Revolved Side Angle Posture
4.4
Expanded Leg Forward Bend A Posture
4.5
Expanded Leg Forward Bend B Posture
4.6
Expanded Leg Forward Bend B Posture, Modified
4.7
Standing Knee to Chest Posture, Position A
4.8
Standing Knee to Chest Posture, Position B
4.9
Standing Half Lotus Posture, Position A
4.10
Standing Half Lotus Posture, Position B
4.11
Fierce Posture
4.12
Warrior I Posture
4.13
Warrior II Posture
5.1
Stick Posture
5.2
Lying Down Hamstring Stretch Posture
5.3
Intense East Stretch Posture
5.4
Floor Vinyasa 1
5.5
Floor Vinyasa 2
5.6
Floor Vinyasa 3
5.7
Floor Vinyasa 4
5.8
Seated Half Lotus Posture
5.9
Hero Posture (rear view)
5.10
Hero Posture (on blocks)
5.11
Hero Posture (side view)
5.12
Seated Twist Posture
5.13
Bound Angle Posture
5.14
Bound Angle Posture (side view)
5.15
Seated Angle Posture
5.16
Seated Angle Posture, Modified (with assistance)
5.17
Reclining Mountain Posture
5.18
Reclining Angle Posture
5.19
Reclining Angle Posture, Advanced (with assistance)
5.20
Lying Down Hand to Leg Posture, Position A
5.21
Lying Down Hand to Leg Posture, Position B
5.22
Bridge Posture
5.23
Locust A Posture
5.24
Locust B Posture
5.25
Camel Posture
5.26
Horse Posture
5.27
Cow’s Face Posture, Position A
5.28
Cow’s Face Posture, Position B
5.29
Cow’s Face Posture, Position C
5.30
Cow’s Face Posture, Position C (with strap assist)
5.31
Cow’s Face Posture, Position D
5.32
Bridge Posture
5.33
Relaxation Posture
6.1
Right Angle Handstand Posture
6.2
Supported Right Angle Handstand Posture
6.3
Reclining Mountain Posture
6.4
Half Shoulderstand Posture, Modified (with block)
6.5
Half Shoulderstand Posture
6.6
Shoulderstand Posture
6.7
Shoulderstand Posture, Modified
6.8
Knees to Nose Posture
6.9
Fish Posture
6.10
Extended Leg Posture
6.11
Low Plank Posture
6.12
Forward Bend Easy Posture
6.13
Easy Posture
6.14
Full Lotus Posture
6.15
Lifted Lotus Posture
6.16
Lifted Easy Posture (not easy!)
6.17
Relaxation Posture
8.1
Brain Wave Activity
