Stay Flexible and Fit for Life—Practical Yoga for Any Age
Now, you don’t have to take a yoga class to learn how to relieve pain, improve posture, and feel healthy. Yoga to Stay Young is the perfect, practical guide for active seniors who want to start from square one to build strength and gain flexibility for a lifetime.
From simple neck stretches to more advanced moves like the downward-facing dog and the tree pose, you’ll explore beginner-friendly poses guided by clear, color illustrations. You’ll perfect your form, find balance, get stronger, and manage pain. Yoga to Stay Young can help you get the most out of your new yoga journey. Yoga is a practice that can be tailored to everybody—all ages and physical ability levels. It’s never too late to learn these helpful poses and embrace a healthier lifestyle.
This essential yoga book includes:
Get the facts—Discover the science behind yoga and learn how different poses can help with nagging pain and injuries.
Master more than 40 poses—Follow step-by-step instructions for fundamental yoga poses—including low-impact chair yoga—organized by the parts of the body you’ll be isolating.
Step up to sequences—Combine multiple poses into a simple series that can train your body for specific tasks and types of yoga movement.
Balance your way to healing and body bliss with this complete yoga guide for seniors.
Author(s): Rachel Scott
Edition: Kindle
Publisher: Rockridge Press
Year: 2020
Language: English
Pages: 251
Tags: Stay Flexible and Fit for Life—Practical Yoga for Any Age, Flexible, Strong and Pain-Free
CONTENTS
INTRODUCTION
PART I: The Science
CHAPTER 1:WHY YOGA WORKS
CHAPTER 2:PROPER YOGA TECHNIQUES
CHAPTER 3:MAKING IT A PERSONAL PRACTICE
PART II: The Poses
CHAPTER 4:NECK AND SHOULDERS
SIMPLE NECK STRETCHES
GOMUKHASANA ARMS (COW FACE POSE, ARMS ONLY)
GARUDASANA ARMS (EAGLE POSE, ARMS ONLY)
YOGA MUDRA (SEAL POSE)
URDHVA HASTASANA (UPWARD HANDS POSE)
CHAPTER 5:CHEST, BACK, AND TORSO
TADASANA (MOUNTAIN POSE)
SAVASANA (CORPSE POSE)
SPINAL STRETCH AT THE WALL
BALASANA (CHILD’S POSE)
BHUJANGASANA (COBRA POSE)
SALABHASANA (LOCUST POSE)
SPHINX POSE
USTRASANA (CAMEL POSE)
CAT/COW POSE
SETU BANDHA SARVANGASANA (BRIDGE POSE)
ARDHA MATSYENDRASANA (SEATED TWIST)
PARIVRTTA PARSVAKONASANA (REVOLVED LOW OR HIGH LUNGE)
PARIVRTTA UTKATASANA (REVOLVED CHAIR POSE)
CHAPTER 6:ARMS, WRISTS, AND HANDS
PHALAKASANA (PLANK POSE)
VASISTHASANA (SIDE PLANK POSE)
WRIST STRETCH
CHAPTER 7:HIPS, BUTTOCKS, THIGHS, AND HAMSTRINGS
UTTANASANA (FORWARD FOLD)
ADHO MUKHA SVANASANA (DOWNWARD FACING DOG)
VIRABHADRASANA TWO (WARRIOR TWO POSE)
PARSVAKONASANA (SIDE ANGLE POSE)
TRIKONASANA (TRIANGLE POSE)
LOW LUNGE AND HIGH LUNGE
UTKATASANA (CHAIR POSE)
PRASARITA PADOTTANASANA (WIDE-LEGGED FORWARD FOLD)
SUPTA HASTA PADANGUSTHASANA (RECLINED LEG STRETCHES)
EKA PADA KAPOTASANA (PIGEON OR “SLEEPING SWAN” POSE)
THREAD THE NEEDLE (FIGURE FOUR POSE)
ANANDA BALASANA (HAPPY BABY POSE)
SUKHASANA (EASY SEAT POSE)
CHAPTER 8:KNEES, CALVES, AND SHINS
UTKATASANA WITH HEEL LIFT
VIRASANA (HERO POSE)
MODIFIED VIRABHADRASANA ONE (WARRIOR ONE POSE)
MALASANA (SQUAT OR GARLAND POSE)
CHAPTER 9:ANKLES, FEET, AND TOES
VAJRASANA (TOE STRETCH)
VRKSASANA (TREE POSE)
GARUDASANA (EAGLE POSE)
YOGI TOE MASSAGE
VIPARITA KARANI (LEGS-UP-THE-WALL POSE)
PART III: The Sequences
CHAPTER 10:SUPPORT FOR EVERYDAY ACTIVITIES
YOGA FOR WALKING
YOGA FOR SITTING
YOGA FOR GARDENING
YOGA FOR LIFTING HEAVY THINGS
YOGA FOR SHOVELING SNOW
YOGA FOR YARD WORK
YOGA FOR NEEDLEPOINT, READING, KNITTING, OR CRAFTS
YOGA FOR PLAYING CARDS OR GAMES
YOGA FOR WAKING UP
YOGA FOR BEDTIME
CHAPTER 11:ACTIVE LIVING
YOGA FOR RUNNING
YOGA FOR SWIMMING
YOGA FOR BIKING: LONG
YOGA FOR BIKING: SHORT
YOGA FOR GOLF
YOGA FOR TENNIS
YOGA FOR SOFTBALL OR BASEBALL
YOGA FOR DANCING
YOGA FOR SKIING
YOGA FOR GENERAL EXERCISE RECOVERY
CHAPTER 12:INJURY RECOVERY
YOGA FOR A SPRAINED ANKLE
YOGA FOR A ROTATOR CUFF INJURY
YOGA FOR A TORN HAMSTRING
YOGA FOR AN INJURED ACHILLES TENDON
YOGA FOR WRIST ARTHRITIS OR CARPAL TUNNEL SYNDROME
HANDS-FREE YOGA
CHAIR YOGA
YOGA FOR SPINAL ISSUES
YOGA FOR DISC ISSUES
YOGA FOR A KNEE REPLACEMENT
CHAPTER 13:ACHES AND PAINS
YOGA FOR HEADACHES
YOGA FOR A STIFF NECK
YOGA FOR TIGHT SHOULDERS
YOGA FOR A TIGHT UPPER BACK
YOGA FOR A SORE LOW BACK
YOGA FOR TIGHT HIPS
YOGA FOR SORE LEGS
YOGA FOR SORE HANDS
YOGA FOR POOR POSTURE
YOGA FOR GENERAL FLEXIBILITY
CHAPTER 14:CUSTOMIZE YOUR YOGA PRACTICE
RESOURCES
REFERENCES
ABOUT THE AUTHOR
