ExTension The 20-Minute-a-Day, Yoga-Based Program to Relax, Release & Rejuvenate the Average Stressed-Out Over-35-Year-Old Body

by Dworkis, Sam; Moline, Peg

• ISBN13: 9780671866808
• ISBN10: 067186680X
• Format: Paperback
• Copyright: 1994-04-05
• Publisher: Touchstone

Summary

The gentle yet rigorous discipline of yoga has been used for thousands of years to condition the body and relax the mind. In adapting this ancient system to the Western body and lifestyle, Sam Dworkis has created ExTension, an easy-to-follow sequence of exercises that will enhance every facet of your physical and emotional fitness without injury. Practiced slowly, the ExTension system will relax you; practiced aerobically, it will burn fat. Book jacket.

Author Biography

Sam Dworkis founded the world-renowned Yoga Institute of Miami and Yoga Institute of Orlando. A student of Natha-Yoga Master BKS lyengar, he teaches around the world, and lives in Orlando, Florida. Peg Moline is a senior editor at Shape Magazine. She lives in Los Angeles.

Table of Contents

Introduction: ExTension Is For You If	p. 15
ExTension: Introducing a Program That Works Yoga for the Western Body	p. 19
How to Use This Book: Read This First	p. 21
The History Behind ExTension	p. 23
Why Yoga Works	p. 24
The ExTension Principles	p. 25
Hilton's Law	p. 25
Pain	p. 26
Less Gets You More	p. 26
Proper Stretching	p. 26
ExTension Releases Tension	p. 27
Lengthening the Spine Increases Action	p. 28
The Importance of Breath	p. 28
Active Relaxation	p. 29
The Tests: Know Your Body
Test Your Flexibility and Your Personality	p. 30
Assess Your Flexibility	p. 31
The Lying Down Hamstring Stretch Test	p. 32
Arms Overhead Test	p. 34
The Standing Hamstring Stretch Test	p. 36
Assess Your Personality	p. 41
Arrows Indicate Movement	p. 43
The ExTension Program	p. 47
Before You Start	p. 48
What You'll Need	p. 49
The Three-Part Breath	p. 50
Standing	p. 55
The Mountain Pose: A New Way of Standing	p. 56
Sun Salutations: The Foundation of ExTension	p. 61
The Arm Flap	p. 62
Preparation and Proofs: A Little Anatomy	p. 62
The ExTension Arm Flap	p. 63
The Forward Bend	p. 66
Preparation and Proofs: A Little Anatomy	p. 66
The ExTension Forward Bend	p. 68
Forward Bend Checklist	p. 70
Lunge	p. 72
Plank Position	p. 76
Pose of the Child	p. 80
Cobra	p. 84
Cat/Cow Stretch	p. 90
Downward Facing Dog	p. 92
Lunge (Again)	p. 100
Alternate Hamstring Stretch from the Lunge	p. 102
Completing the Sun Salutation	p. 104
The Sun Salutation Routine	p. 108
Practice Tip: Notes on an Extended Practice	p. 120
Standing Postures	p. 121
Before You Start	p. 121
Triangle Pose	p. 124
The Warrior	p. 130
Extended Angle Pose	p. 134
Floor Exercises	p. 139
Before You Start	p. 139
Shoulder Stand Against the Wall	p. 140
Shoulder Stand Variation for Menstruating Women	p. 148
Bridge	p. 150
Gluteal Rolling	p. 154
ExTension Side Twist	p. 156
Relaxation	p. 160
Conclusion	p. 167
To Learn More	p. 168
Relax, Release, and Rejuvenate for the Rest of Your Life	p. 169
Why ExTension Works	p. 170
The Skeleton and the Plumb Line	p. 170
Muscle	p. 171
Tendon	p. 171
Ligament	p. 172
The All Important Fascia	p. 172
Hilton's Law: Understanding Fascia Is Important to Understanding ExTension	p. 173
Test the Traditional Way of Doing the Exercises	p. 175
Before You Begin	p. 175
Lunge	p. 175
Pose of the Child	p. 176
Cobra	p. 176
Downward Facing Dog	p. 177
Triangle	p. 177
Warrior	p. 178
Shoulder Stand	p. 178
Bridge	p. 179
Side Twist	p. 180
Variation for Hamstring Stretching: When You Cannot Feel Your Hamstrings Stretch	p. 181
Progressive Relaxation (In Detail)	p. 18
Who Will Stop the Pain?	p. 187
Bachin Charts
The Muscular System	p. 188
The Skeletal System	p. 189
Clemente's Anatomy Showing Fascia	p. 190
Resources	p. 192
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