Yoga Abs Moving from Your Core

by Lasater, Judith Hanson

• ISBN13: 9781930485099
• ISBN10: 1930485093
• Format: Paperback
• Copyright: 2011-03-10
• Publisher: Rodmell Press

Summary

The beloved teacher behind Living Your Yoga shares core exercises, yoga poses, and breathing techniques for achieving optimal abdominal health

We have unique ways of ascribing a variety of emotions to the belly: “My guts are in a knot,” “I knew it in my gut,” “gut-wrenching,” and, “No guts, no glory.” Yet, too often, we place more emphasis on the way the abdomen looks rather than how it feels and functions.

Yoga Abs outlines a series of exercises, yoga poses (asana), and breathing practices (pranayama), designed to achieve optimal health for this crucial area, which houses the organs of both digestion and procreation.

Drawing on her experience as a yoga instructor and physical therapist, Judith Hanson Lasater, PhD, discusses the anatomical and philosophical aspects of the abdomen, and offers a set of movements that create awareness of these important muscles, and develop and maintain abdominal strength. Each exercise and asana lists:

   • the props or supports needed
   • safety guidelines
   • practice instructions

In addition, she has created a special section called “Everyday Abs,” where you will experiment with moving mindfully through your everyday activities, such as driving, cooking, sweeping the floor, and more.

Author Biography

JUDITH HANSON LASATER has taught yoga since 1971. She holds a doctorate in East-West psychology and is a physical therapist. Dr. Lasater is the president emeritus of the California Yoga Teachers Association, and is one of the founders of Yoga Journal magazine.

She trains yoga teachers in asana, kinesiology, yoga therapeutics, and the Yoga Sutras, and she leads workshops and retreats throughout the US and abroad. She is a pioneer in the teaching and practice of Restorative yoga.

Dr. Lasater writes extensively about yoga. Her feature articles, columns, and essays appear in numerous books, magazines, and anthologies. She is the author of ten books on yoga, including Relax and Renew, Restore and Rebalance, Yogabody, 30 Essential Yoga Poses, Living Your Yoga, among others.

Table of Contents

Acknowledgments	12	(4)
Part One: A Gut Feeling
The Western Belly	16	(2)
The Eastern Belly	18	(2)
Blending West and East	20	(1)
How to Use This Book	20	(3)
Part Two: The Abdominals: A Woven Set of Muscles
Rectus Abdominis	23	(1)
External and Internal Obliques	23	(1)
Transversus Abdominis	24	(1)
Muscle Function	25	(4)
Part Three: Moving from Your Core
Experiencing the Abdominals as Stabilizers	29	(12)
Lifting the Head	30	(3)
Lifting One Leg	33	(3)
Pelvis on a Bolster, One Leg Extended	36	(2)
Moving from the Floor to Sitting	38	(3)
The Bad News About Sit-Ups	41	(6)
Moving the Arms from Overhead to the Sides	43	(2)
Standing, with One Leg Turned Out	45	(2)
Strong Abs	47	(7)
On All Fours, with One Arm Raised	48	(2)
Sitting on the Ball, with Your Feet Raised	50	(2)
Piking on the Ball	52	(2)
Asana as Strengtheners	54	(14)
Downward-Facing Dog Pose	55	(3)
Up-Plank Pose	58	(2)
Up-Plank Pose, Variation	60	(2)
Downward-Facing Dog Pose to Upward-Facing Dog Pose	62	(3)
Boat Pose	65	(3)
The Abdominals on Their Own	68	(6)
Reclining Knee-to-Chest	69	(2)
Pelvic Clock	71	(3)
Freedom in Back Bending: Opening from the Belly	74	(9)
Supported Back Bend	75	(2)
Cobra Pose	77	(2)
Camel Pose	79	(2)
Upward-Facing Bow Pose	81	(2)
The Belly and Breathing	83	(9)
Even Inhalation, Even Exhalation	84	(3)
Relaxation Pose	87	(5)
Part Four: Putting It Together
Starting to Strengthen/Postpartum	92	(1)
Making It a Little Harder	93	(1)
Challenging Yourself	94	(3)
Part Five: Everyday Abs
Rolling over in Bed	97	(1)
Going Upstairs and Downstairs	97	(1)
Twisting at Stoplights	97	(1)
Sweeping the Floor	98	(1)
Cooking	98	(3)
Part Six: Resources
Yoga with Judith Hanson Lasater	101	(1)
Books	101	(1)
Props Photographed in Yoga Abs	101	(1)
Other Recommended Resources	102	(2)
About the Model	104	(1)
About the Author	105	(2)
From the Publisher	107	(2)
Index	109