Hatha Yoga : Developing the Body, Mind and Inner Self

by Birkel, Dee Ann

• ISBN13: 9781578790135
• ISBN10: 1578790131
• Edition: 3rd
• Format: Paperback
• Copyright: 2000-11-01
• Publisher: Eddie Bowers Pub Co

Table of Contents

Preface	vii
Introduction: What is Yoga?	1	(10)
Yoga in the United States	1	(1)
International Yoga Scene	2	(1)
Potential for Self Growth	3	(2)
Research at Ball State University	3	(2)
Yoga in the Millenium	5	(1)
A Day Lived Healthfully Through Yoga	5	(1)
Summary	6	(1)
Resources	6	(5)
Yoga Basics	11	(6)
Self Assessment	11	(1)
Body Composition	12	(3)
Resting Pulse	12	(1)
Weight	12	(1)
Height	12	(1)
Girth Measurements	12	(1)
Hip to Waist Ratio	13	(1)
Flexibility	13	(1)
Sit and Reach	13	(1)
Hip Flexibility	14	(1)
Shoulder Flexibility	14	(1)
Trunk Lift	15	(1)
Hatha Yoga Practice Guidelines	15	(1)
Practical	15	(1)
Attitudinal	16	(1)
Summary	16	(1)
Resources	16	(1)
Asanas: Hatha Yoga Poses	17	(36)
The ``ABC'S'' of Hatha Yoga	17	(1)
Awareness & Concentration	17	(1)
Breath	17	(1)
Counterpose	17	(1)
Preparation Poses	18	(6)
Neck Stretch	18	(1)
Neck Turn	18	(1)
Body Rolls	18	(1)
Knee Thigh Stretch	19	(1)
One Knee to Chest	19	(1)
Diagonal Knee to Chest	19	(1)
Shoulder & Back Stretch at Wall or Ballet Barre	20	(1)
Thigh Toner	20	(1)
Head Lift & Turn	20	(1)
Feldenkrais Kneeovers	21	(1)
Toe-Hold Leg Lift	21	(1)
Reclining Leg Cradle	22	(1)
Alternate Leg Stretch	23	(1)
Asanas	24	(26)
Mountain Pose	24	(1)
Cobra	25	(1)
Cobra with Head Turn	25	(1)
Half Locust	26	(1)
Fetus	27	(1)
Knees to Chest	27	(1)
Puppy	28	(1)
Sitting Forward Bend	29	(1)
Head of Cow	30	(2)
Chest Expansion	32	(1)
Cat	33	(1)
Cat ``Push-Up and Down''	34	(1)
Dog	35	(1)
Yoga Sit Back & Up	36	(1)
Shoulderstand	37	(3)
Fish	40	(1)
Spinal Twist	41	(1)
Tree	42	(1)
Triangle	43	(1)
Triangle Twist	44	(1)
Abdominal Lift	45	(1)
Back Push-Up	46	(1)
Lion	47	(1)
Dolphin	48	(1)
Moon Salute Routine	48	(2)
Beginning Yoga Practice Session	50	(1)
Summary	51	(1)
Resources	51	(2)
Asanas: Intermediate Hatha Yoga Poses	53	(32)
Lunge	53	(1)
Plank	54	(1)
Flying Locust	54	(1)
Full Locust	55	(1)
Eagle Arms	56	(1)
Full Eagle	56	(1)
Headstand Hang	57	(1)
Headstand	58	(1)
Arrow Sit	59	(1)
Rishi	59	(1)
Dancers Posture	60	(1)
Camel	60	(1)
Bow	61	(1)
Half Boat	61	(1)
Standing Straddle Forward Bend	62	(1)
Warrior I	63	(1)
Warrior II	64	(1)
Warrior III	65	(1)
Half Moon	66	(1)
Half Lotus & Lotus	67	(1)
Plough	68	(1)
Routines or ``Postural Flows''	68	(7)
Yoga Stretches on the Bed	68	(4)
Salute to the Sun	72	(1)
Crocodile Routine	72	(2)
Vinyasa	74	(1)
Partner Yoga	75	(4)
Ashtanga Vinyasa Yoga - (Power Yoga)	79	(1)
22 Step Variation of Sun Salute	80	(2)
Power Yoga Routine	82	(1)
Intermediate Level Teachers	82	(1)
Iyengar Classes	82	(1)
Ganga White and Tracy Rich	82	(1)
Kalli Ray	82	(1)
Resources	83	(2)
Pranayama: Breathing Techniques	85	(8)
What is Pranayama	85	(1)
Benefits	85	(1)
Recommendations	86	(1)
Varieties of Yoga Breathing	87	(2)
Complete Breath with UJJAYI	87	(1)
Ha Breath with Abdominal Lift	87	(1)
Alternate Nostril Breath	88	(1)
Yoga Nasal Cleansing Process: NETI	89	(1)
Kapalabhati	90	(1)
Bellows Breath	90	(1)
Yoga Breathing for Asthmatics and Other Lung Conditions	90	(1)
Summary	91	(1)
Resources	91	(2)
Coping with Stress: Yoga Style	93	(16)
Stress	93	(1)
What is It?	93	(1)
What Can I do to Help Cope with Stress?	94	(11)
Physical Activity Combined with Relaxation	94	(1)
Savasana	94	(1)
Pranayama	95	(1)
Meditation	95	(1)
Biofeedback	96	(1)
Music	96	(2)
Imagery and Visualization	98	(1)
Chakras	99	(1)
Flotation Tanks	99	(3)
Crocodile Routine	102	(2)
Laughter	104	(1)
Summary	105	(1)
Resources	105	(4)
Yoga: Nutrition and Weight Management	109	(12)
National Dietary Guidelines	109	(1)
Food Pyramid + Water	110	(1)
Center for Science in the Public Interest	110	(1)
Supplements to Food Intake	110	(3)
Commercial Diet Centers and Eating Plans	110	(1)
Vitamins and Mineral Supplements	110	(2)
Garlic	112	(1)
Three Approaches to Eating	113	(4)
Vegetarianism	113	(1)
Sprouting and Green Tea	114	(1)
Anti-Cancer Diet	115	(1)
Longevity Diet	116	(1)
Weight Management	117	(1)
Overweight	117	(1)
Summary	118	(1)
Resources	119	(2)
Yoga for Special Populations	121	(14)
Menstrual Disorders	121	(1)
Pregnancy	122	(2)
Visual Concerns	124	(1)
Eye Exercises	125	(1)
Yoga Eye Exercises	125	(1)
Chinese Eye Exercises	126	(1)
Wheel Chair Yoga	126	(1)
Recommended Asanas for Those in Wheelchairs	127	(1)
Yoga for Young People	127	(2)
Yoga Session for Young People	129	(1)
Yoga for Older Adults	129	(4)
Resources	133	(2)
Therapeutic Use of Yoga	135	(16)
Addictions	136	(1)
Alcohol	137	(1)
Tobacco	137	(1)
Illegal Drugs	137	(1)
Arthritis	137	(2)
Asthma	139	(1)
Anxiety and Depression	140	(1)
Back Problems	140	(1)
Scoliosis	141	(1)
Neck Injury	142	(1)
Cancer	143	(1)
Heart Disease	144	(2)
Pain	146	(1)
Humor	147	(1)
Summary	147	(1)
Resources	147	(4)
Yoga: Sports and Dance	151	(8)
Muscular/Breathing Benefits	151	(1)
Relaxation Benefits	152	(1)
Mental Benefits	152	(1)
General Sports Warm-Up and Cool-Down	153	(4)
Racket Sports	154	(1)
Golf	154	(1)
Running/Walking	154	(1)
Volleyball	154	(1)
Basketball	155	(1)
Swimming & Diving	155	(1)
Football	156	(1)
Weight Training	156	(1)
Dance	156	(1)
Summary	157	(1)
Resources	158	(1)
Other Ways to Body - Mind Awareness	159	(42)
``I Can'' Tips to Simplify My Life	159	(1)
Acupuncture and Acupressure	159	(5)
Alexander Technique	164	(1)
Ayurveda	164	(1)
Chiropractic	165	(1)
Feldenkrais Method	165	(1)
Massage Therapy	166	(1)
Rolfing	166	(1)
Trager Work	167	(1)
Tai Ji Chuan/Qi Gong	168	(1)
Further Study	168	(1)
Summary	169	(1)
Resources	169	(6)
Appendices
A. Stress Releases and Safety Valves	175	(2)
B. Health History Questionnaire	177	(2)
C. Body Analysis Record Form	179	(2)
D. Letter	181	(2)
E. Skeleton Front View	183	(4)
Skeleton Back View	185	(2)
F. Muscles Front View	187	(4)
Muscles Back View	189	(2)
G. Recipes	191	(4)
H. Videos	195	(2)
I. A Day Lived Healthfully Through Yoga	197	(2)
J. Hatha Yoga: Improved Vital Capacity of College Students	199	(2)
Index	201