Yoga for 50+ Modified Poses and Techniques for a Safe Practice

by Rosen, Richard

• ISBN13: 9781569754139
• ISBN10: 1569754136
• Format: Paperback
• Copyright: 2004-08-23
• Publisher: Ulysses Pr

Summary

Increasingly, baby boomers are discovering the health and relaxation benefits of yoga. 50+ Yoga offers a straightforward approach to learning yoga at any age. The book's adaptable program allows the 50-plus beginner in good shape to experience a challenging workout and allows those with physical limitations-including problems with knees, ankles and backs-to benefit from gentler postures, breathing exercises and meditations.

Author Biography

A graduate of the Iyengar Institute of San Francisco, Richard Rosen has been teaching yoga since 1987. He is deputy director of the Yoga Research and Education Center in Santa Rosa, CA, and the senior editor of the center's International Journal of Yoga Therapy. A contributing editor at Yoga Journal and the author of The Yoga of Breath, he lives in Berkeley, CA.

Table of Contents

Part I Yoga Basics
Introduction	7	(2)
What Is Yoga?	9	(1)
General Benefits of Yoga	10	(1)
The ABCs of Practice	11	(2)
Miscellaneous Practice Tips	13	(1)
Props	14	(3)
Part II Preliminary Exercises
Pieces of the Puzzle	17	(11)
Part III The Poses
Bent-Knee Lunge	28	(2)
Sun Salute	30	(101)
Standing Poses
Tree [Vrkshasana]	36	(2)
Triangle [Trikonasana]	38	(2)
Revolved Triangle [Parivrtta Trikonasana]	40	(2)
Extended Side Angle [Utthita Parshvakonasana]	42	(2)
Virabhadra's Pose I [Warrior 1]	44	(2)
Virabhadra's Pose II [Warrior 2]	46	(2)
Half Moon [Ardha Chandrasana]	48	(2)
Intense Wide-Leg Forward Bend [Prasarita Padottanasana]	50	(2)
Intense Stretch [Uttanasana]	52	(2)
Intense Side Stretch [Parshvottanasana]	54	(2)
Powerful [Utkatasana]	56	(4)
Belly Poses
Half Boat [Ardha Navasana]	60	(2)
Twist-around-the-Belly [Jathara Parivartanasana]	62	(2)
Upward Extended Legs [Urdhva Prasarita Padasana]	64	(4)
Arm Strength Poses
Four-Limb Staff [Chaturanga Dandasana]	68	(2)
Vashishtha's Pose	70	(4)
Sitting Poses and Forward Bends
Staff [Dandasana]	74	(2)
Hero [Virasana]	76	(2)
Cow Face [Gomukhasana]	78	(2)
Bound Angle [Baddha Konasana]	80	(2)
Reclining Big Toe [Supta Padangushtasana]	82	(2)
Head-to-Knee [Janu Shirshasana]	84	(2)
Seated Wide-Leg [Upavishta Konasana]	86	(2)
Intense Stretch-of-the-West [Paschimottanasana]	88	(4)
Sitting Twists
Bharadvaja's Pose [Bharadvajasana]	92	(2)
Marichi's Pose [Marichyasana]	94	(2)
Lord-of-the-Fishes [Matsyendrasana]	96	(4)
Back Bends
Locust [Shalabhasana]	100	(2)
Intense Stretch-of-the-East [Purvottanasana]	102	(2)
Bow [Dhanurasana]	104	(2)
Serpent [Bhujangasana]	106	(2)
Camel [Ustrasana]	108	(2)
Upward Facing Dog [Urdhva Mukha Shvanasana]	110	(4)
Shoulder Stand and Plow
Bridge [Setu Bandha]	114	(2)
All-Limb [Sarvangasana]	116	(2)
Plow [Halasana]	118	(2)
Modified Shoulder Stand	120	(4)
Restoratives
Inverted Action [Viparita Karani]	124	(2)
Child's [Balasana]	126	(2)
Corpse [Shavasana]	128	(3)
Part IV Conscious Breathing [pranayama]
Why Practice Pranayama?	131	(6)
Part V Appendix
Sequencing Synopsis	137	(1)
A General How-To of Sequencing	138	(2)
How to Keep the Yoga Fire Burning	140	(1)
How to Find a Teacher	141	(1)
Resources	142	(1)
Index	142	(2)
About the Author	144