Yoga with Weights For Dummies

by Baptiste, Sherri; Scott, Megan

• ISBN13: 9780471749370
• ISBN10: 0471749370
• Edition: 1st
• Format: Paperback
• Copyright: 2012-03-27
• Publisher: For Dummies

Summary

An easy-to-follow guide to a hot new form of yoga Yoga with Weights is the latest breakthrough in mind-body exercise, integrating the mindfulness of yoga with the physical culture of body-building. Building on the strengths of both disciplines, this friendly guide shows readers how to safely combine yoga postures while simultaneously working out with lightweight hand-held free weights. It features customizable exercises that target specific areas of the body, each illustrated with multiple photos, and provides guidelines for combining healthy eating with workouts. Sherri Baptiste (Marin County, CA) is the founder of Baptiste Power of Yoga, a nationally recognized method of yoga offered throughout the United States. She teaches yoga classes throughout the United States and hosts retreats around the world.

Author Biography

Sherri Baptiste is an inspirational teacher at the forefront of yoga training in the United States. She was born into a rich heritage and family of pioneering teachers; her parents, Magaña and Walt Baptiste, established yoga on the West Coast in the mid-1950s. Her brother, Baron Baptiste, authored the book Journey into Power: How to Sculpt Your Ideal Body, Free Your True Self, and Transform Your Life With Yoga (Fireside). Sherri has been teaching yoga since her teens and is the founder of “Baptiste Power of Yoga,” a nationally recognized yoga method, as well as a yoga-with-weights teacher-training program and a yoga teacher certification and advancing studies program recognized by Yoga Alliance. Sherri presents classes and workshops throughout the United States; she’s a presenter for Western Athletics’ Bay Clubs, Gold’s Gym, Nautilus, Equinox, IDEA World Fitness, Body Mind Spirit, ECA; and she offers many yoga retreats, including retreats at Kripalu, Omega, Haramara, Green Gulch Zen Center, Rancho La Puerta Spa, and Feathered Pipe Ranch. A radio and television personality, she’s featured in video, DVD, and CD “Power of Yoga” and “Power of Meditation” programs. You can learn more about Sherri at the following Web sites: www.powerofyoga.com and www.yogawithweights.com.

Megan Scott, PhD, is a doctor of integrative medicine, sports rehabilitation, and clinical psychology specializing in advanced healing techniques. She has 20 years of training and practice in mind-body, self-regulation techniques. Dr. Scott combines her knowledge of science and self-healing in her clinical settings, highlighted by using the left/right brain neuro rebalancing technique for self-healing. She teaches at California Pacific Medical Center, the Institute for Health and Healing, and the University of the Pacific School of Dentistry. She’s also a founder, director, and contributing researcher at the Chronic Pain Institute. In her private practice, she teaches Anusara yoga and yoga therapy classes, biofeedback training, and alternative psychotherapy. Her mission is to assist her students in discovering their own greatness and to awaken her students’ passion for yoga and all its gifts.

Table of Contents

Introduction	1	(1)
About This Book	1	(1)
Conventions Used in This Book	2	(1)
Foolish Assumptions	3	(1)
How This Book Is Organized	4	(1)
Part I: Getting Started	4	(1)
Part II: Mastering the Basics	4	(1)
Part III: Refining Your Technique	4	(1)
Part IV: Personalizing Your Program	4	(1)
Part V: Addressing Special Situations	5	(1)
Part VI: The Part of Tens	5	(1)
Icons Used in This Book	5	(1)
Where to Go from Here	6	(1)
Part I: Getting Started	7	(44)
Introducing Yoga with Weights	9	(20)
In the Beginning, There Was Yoga	9	(3)
. . . And Now There's Yoga with Weights	12	(2)
Weighing the Benefits of Yoga with Weights	14	(6)
Making you stronger	14	(1)
Building your core strength	14	(1)
Toning your muscles	15	(1)
Being more beautiful	15	(1)
Addressing your flexibility and range of motion	16	(1)
Improving your circulation	17	(1)
Creating body awareness	17	(1)
Focusing on your balance and coordination	18	(1)
Building bone density	18	(1)
Finding out the correct way to breathe	19	(1)
Squeezing and soaking	19	(1)
Developing the quality of self-awareness	19	(1)
Evaluating Your Readiness	20	(4)
You haven't studied yoga	20	(1)
You haven't had weight training (or you lift weights on the regular)	21	(1)
You're really out of shape	21	(1)
You're stiff as a board	22	(1)
You're loose as a goose	22	(1)
You're pregnant or have a preexisting medical condition	23	(1)
What You Need to Get Started	24	(1)
Mastering Posture Alignment Techniques	24	(2)
Heeding the All-Important Safety Issues	26	(3)
Listen to your breathing	26	(1)
Be aware of your discomfort level	26	(2)
Be aware of any pain you feel	28	(1)
Practice at a slow but steady pace	28	(1)
Gearing Up	29	(8)
Weighing Your Hand- and Ankle-Weight Options	30	(3)
Investing in weights of different sizes	30	(1)
Knowing which size weight to use	31	(1)
Shopping for hand and ankle weights	32	(1)
Settling on the Right Yoga Mat	33	(1)
Assembling Your Workout Ensemble	34	(1)
Shopping for Shoes	35	(1)
Keeping Water on Hand to Stay Hydrated	36	(1)
Preparing for Your First Workout	37	(14)
Finding the Time to Exercise	37	(3)
Because minimal space (and equipment) is required	38	(1)
Because it's a quick workout	38	(1)
Because it replaces snacking	39	(1)
Creating Your Workout Sanctuary at Home	40	(6)
Setting aside some space	40	(1)
Exercising in front of a mirror	41	(2)
Turning up (or turning down) the heat	43	(1)
Jazzing up your workout with music	44	(2)
Working Out in a Group Setting	46	(5)
Getting help from an athletic trainer or yoga instructor	46	(1)
Finding the right instructor for you	47	(1)
Considering the cost of taking yoga classes	48	(1)
Brushing up on your yoga-with-weights etiquette	49	(2)
Part II: Mastering the Basics	51	(72)
A Breath of Fresh Air: Yoga Breathing Techniques	53	(12)
Exploring the Breath-Mind Connection	54	(1)
Considering the Health Benefits of Yoga Breathing	55	(1)
Practicing Yoga Breathing Techniques	56	(9)
Following a few guidelines	56	(1)
The Complete Breath	57	(1)
The Abdominal Breath	58	(2)
The Ocean Breath	60	(1)
The Balancing Breath	61	(1)
The Alternate Nostril Breath	62	(1)
The Cleansing Breath	63	(1)
The Vitality Breath	64	(1)
Making the Mind and Body Connection	65	(8)
Taming the Monkey Mind	65	(1)
Focusing on the Transitions	66	(1)
Exercising from the Inside Out	67	(1)
Letting Go of ``I Can't Do It''	67	(1)
Bringing Your Mind into the Present Moment	68	(5)
Visualizing a calmer mind	68	(1)
Releasing tension with a contract-and-release exercise	69	(4)
Warming Up and Cooling Down	73	(28)
Reaping the Benefits of Warming Up	73	(2)
Walking to Warm Up	75	(1)
Improving your mindfulness	75	(1)
Preparing for a workout	76	(1)
Adding a Handful of Warm-Up Exercises to Your Walk	76	(20)
Chin-Chest Tuck	77	(1)
Head Turner	78	(1)
Lateral Neck Release	79	(1)
Backward Shoulder Roll	80	(1)
Forward Shoulder Roll	81	(2)
Side Bender	83	(1)
Body Twister	84	(1)
Wrist Rotator	85	(1)
Big Shoulder Release	86	(1)
Y Shoulder Release	87	(1)
Quad Stretcher	88	(1)
Back and Hamstring Stretcher	89	(1)
All-Out Hamstring Stretcher	90	(1)
The Big Stretcher	91	(2)
Marching Legs	93	(1)
Hip Opener	94	(1)
Lower Back Release	95	(1)
Knowing the Benefits of Meditation	96	(1)
Cooling Down: Ending Your Workout with Meditation	97	(4)
Looking at some meditation techniques	97	(3)
Ending your meditation	100	(1)
From Head to Toe: The Balanced Workout	101	(22)
The Mountain	102	(1)
Heaven and Earth	103	(2)
The Rag Doll	105	(1)
The Airplane	106	(1)
The Triangle	107	(2)
The Exalted Warrior	109	(1)
The Warrior II	110	(1)
The Camel	111	(2)
The Table	113	(1)
The Cat	114	(2)
The Dog	116	(1)
The Bridge	117	(1)
The Frog	118	(2)
The Zen	120	(1)
Ending Meditation	121	(2)
Part III: Refining Your Technique	123	(84)
Waking Up Your Mind and Body: The Energy Workout	125	(16)
The Chair	126	(1)
The Skater	127	(2)
The Crow	129	(1)
The Runner	130	(1)
The Eye of the Needle	131	(2)
The Dog to Plank	133	(1)
The Twisted Triangle	134	(2)
The Warrior I	136	(1)
The Rise and Shine	137	(2)
Ending Meditation	139	(2)
Taking It Easy: The Restorative Workout	141	(16)
The Child's Pose	142	(1)
The Lion	143	(2)
The Pigeon	145	(1)
The Sphinx	146	(2)
The Big Ease	148	(1)
The Gauge	149	(2)
The Twister	151	(1)
The Plow	152	(2)
The Serenity	154	(1)
Ending Meditation	155	(2)
Pumping You Up: The Strengthening Workout	157	(14)
The Lightning Bolt	158	(1)
The Crescent Moon	159	(2)
The Dog to Plank	161	(1)
The Side Plank	162	(2)
The Half Moon	164	(1)
The Swimmer	165	(1)
The Rabbit	166	(2)
The Dolphin	168	(1)
The Lift	169	(1)
Ending Meditation	170	(1)
Releasing Your Athlete Within: The Endurance Workout	171	(20)
The Tree	172	(1)
The Dancer	173	(2)
The Eagle	175	(1)
The Russian Dancer	176	(2)
The Road Runner	178	(1)
The Side Bow	179	(2)
The Horse	181	(1)
The Ball	182	(2)
The Press	184	(1)
The Straddle	185	(3)
The Recharge	188	(1)
Ending Meditation	189	(2)
Iron Abs: The Belly-Burner Workout	191	(16)
The Cow to Cat	192	(1)
The Flying Locust	193	(2)
The Locust	195	(1)
The Love Handler	196	(2)
The Staff	198	(1)
The Burning Boat	199	(2)
The Archer	201	(1)
The Pearl	202	(2)
The Belly Crunch	204	(1)
The Belly Dancer	205	(1)
Ending Meditation	206	(1)
Part IV: Personalizing Your Program	207	(48)
Eating to Enhance Your Yoga-with-Weights Workout	209	(10)
Listening to the Wisdom of Your Body	210	(1)
Improving Your Diet through Yoga with Weights	211	(1)
Following Guidelines for Healthy Eating	211	(5)
Discovering the value of whole foods	212	(1)
Including dairy products in your diet	213	(1)
Supplying your body with proteins	213	(1)
Consuming healthy fats and essential fatty acids	214	(1)
Using antioxidants as anti-aging agents	215	(1)
Developing Good Eating Habits	216	(3)
Addressing Body Aches and Pains	219	(16)
What Causes Chronic Muscle Pain Anyway?	220	(1)
Managing the Pain in Your Neck	221	(1)
Loosening Your Stiff Shoulders	222	(2)
Relieving Back Discomfort and Pain	224	(4)
Stretching back stiffness	224	(2)
Easing lower back pain	226	(1)
Targeting your lumbar region	227	(1)
Alleviating Hip Pain	228	(1)
Lengthening Your Hamstrings with a Stretch	229	(2)
Stretching Out Your Quads	231	(4)
Standing quad stretcher	231	(1)
Sitting quad stretcher	232	(3)
Toning and Focusing on Different Body Areas	235	(20)
Creating Your Own Workout	236	(3)
Warming up	236	(1)
Breathing	236	(1)
Sequencing	237	(1)
Transitioning between exercises	238	(1)
Ending with meditation	238	(1)
Choosing how and when to work out	239	(1)
Targeting Parts of Your Body	239	(16)
Developing your shoulders	242	(1)
Working on your chest	243	(2)
Toning and strengthening your arms	245	(1)
Focusing on the back of the torso and spine	246	(2)
Engaging your belly muscles	248	(1)
Toning your buttocks and hips	249	(3)
Strengthening your legs	252	(3)
Part V: Addressing Special Situations	255	(62)
Improving Your Game	257	(30)
Swimming	258	(1)
Running	259	(3)
Cycling	262	(2)
Basketball	264	(2)
Volleyball	266	(2)
Power Walking (and Power Breathing)	268	(3)
Racket Sports	271	(2)
Golf	273	(4)
Skiing	277	(2)
Football and Soccer	279	(2)
Baseball and Softball	281	(2)
Cross-Training	283	(4)
Girl Talk	287	(10)
Addressing Women's Health Issues through Yoga with Weights	287	(2)
Increasing bone density	287	(1)
Fighting depression	288	(1)
Handling premenstrual syndrome	289	(1)
A Special Workout for Expecting Mothers	289	(8)
Courage and Strength	290	(2)
Opening the Way	292	(1)
The Mother Goddess	293	(1)
Ending meditation: Divine Mother Affirmation	294	(3)
Exercises for Seniors	297	(20)
Reaping the Rewards of the Senior Workout	298	(1)
Candle Blowing	299	(1)
The Mirror	300	(1)
The Ticking Clock	301	(2)
The Wave	303	(1)
The Egyptian	304	(1)
The Pigeon	305	(2)
The Heart Lift	307	(1)
The Hacker	308	(1)
The Champion	309	(1)
The Body Builder	310	(1)
The Triangle	311	(1)
The Lift	312	(2)
The Seated Twist	314	(1)
Ending Meditation	315	(2)
Part VI: The Part of Tens	317	(20)
Ten Ways to Stay Motivated	319	(6)
Take a Deep Breath	319	(1)
Make the Commitment to Exercise	320	(1)
Take Care of Yourself	321	(1)
Celebrate the Benefits to Your Sex Life	321	(1)
Reward Yourself	322	(1)
Consider How Well You're Sleeping	322	(1)
Set Your Sights on a Goal	323	(1)
Find a Workout Partner	323	(1)
Talk to Yourself	323	(1)
Create a Workout Routine You Enjoy	324	(1)
Ten Myths about Yoga with Weights	325	(6)
You Must Be Flexible	325	(1)
You Can't Balance While Holding Weights	326	(1)
Yoga Is a Religion	327	(1)
You Must Be a Vegetarian	327	(1)
Yoga with Weights Is for Super-Trendy Health Freaks	328	(1)
Yoga Makes You Wimpy	328	(1)
You Have to Be Very Coordinated	329	(1)
You Have to Go Away to Do It	330	(1)
You Must Have a Certain Body Type	330	(1)
You Must Be Fit and Young	330	(1)
Ten Ways to Chart Your Progress	331	(6)
Monitor Your Weight	331	(1)
Keep Tabs on Your Physical Energy	332	(1)
Look in the Mirror	332	(1)
Check Your Clothes for Comfort	332	(1)
Take Notice of What People Say	333	(1)
Observe Your Mental Alertness	333	(1)
Use a Training Diary	333	(1)
Recognize Your Feelings of Gratitude and Peace of Mind	334	(1)
Reap the Benefits of Proper Breathing	335	(1)
Feel Your Increased Endurance and Stamina	335	(2)
Appendix: Resources	337	(6)
Yoga-with-Weights Web Sites	337	(1)
Yoga Mats and Clothing	337	(1)
Hand and Ankle Weights	338	(1)
Yoga and Health Magazines	338	(1)
Books about Yoga, Fitness, and Diet	339	(1)
Videos about Yoga	340	(1)
Directories and Web Sites for Yoga, Health, and Fitness	340	(1)
Yoga Retreats and Spas	340	(1)
Fitness Centers That Offer Yoga Classes	341	(1)
Yoga Study Centers	341	(1)
Health, Yoga, and Fitness Organizations	342	(1)
Index	343