If you can sit in a chair, you can enjoy the benefits of yoga!
Chair Yoga For Dummies is a guide to developing a yoga practice that you can do while seated in a chair. Traditional yoga poses can be replicated as sitting yoga poses and stretches, enjoyable and accessible for people at all levels of experience and mobility. There’s a reason yoga has been around for thousands of years. Practicing chair yoga regularly can decrease your blood pressure, anxiety, inflammation, and chronic pain. It also increases flexibility, balance, and strength. And it helps you sleep better, too. All you need to get started is yourself, a chair, and this book–couldn’t be simpler.
With this book on your desk, you can infuse a little namaste into your office routine or build a personalized home practice that fits your lifestyle and abilities. You’ll learn specific poses to target problem areas, and guidance on creating your own chair yoga workout plan. Practitioners can achieve meditation, flexibility goals, and more.
* Get guidance on creating your own custom chair yoga workout plan
* Reduce stress, get stronger, and feel healthier–without leaving your seat
* Enjoy the benefits of yoga adapted to office workers and those with decreased mobility
* Learn proper technique and alignment from clear illustrations and descriptions
Stay active while seated!
Spis treści
Foreword xiii
Introduction 1
Part 1: Yoga for Life 5
Chapter 1: Checking Out Chair Yoga 7
Chapter 2: Getting Ready for Chair Yoga 19
Chapter 3: Inhale, Exhale: Controlling Your Breath 29
Chapter 4: Adding Meditation to Chair Yoga 41
Part 2: Chair Yoga for the Body 51
Chapter 5: Relieving That Pain in Your Neck 53
Chapter 6: Stretching and Straightening the Shoulders 65
Chapter 7: Bringing Your Back to the Forefront 75
Chapter 8: Paying Attention to Your Abdominals 85
Chapter 9: The Hips Don’t Lie 95
Chapter 10: Getting a Leg Up 103
Chapter 11: Arming Yourself 111
Chapter 12: Ankles and Feet: Bearing All the Weight 123
Chapter 13: Don’t Forget the Fingers, Hands, and Wrists 133
Chapter 14: Adding a Chair to Popular Standing and Inversion Poses 145
Part 3: Creating Home Routines 159
Chapter 15: Moving Ahead with Chair Yoga 161
Chapter 16: Fifteen-Minute Routines for Home 167
Chapter 17: Focusing on a 30-Minute Routine 175
Chapter 18: Working in Yoga at Your Desk 193
Chapter 19: Chair Yoga in Transit 207
Chapter 20: Sit Up and Weight: Adding Weights to Your Chair Yoga 215
Part 4: The Part of Tens 229
Chapter 21: Ten Things to Remember about Chair Yoga 231
Chapter 22: Ten Things to Do When Creating a Home Chair Yoga Practice 235
Index 241
O autorze
Larry Payne, Ph D, is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of Yoga After 50 For Dummies. Don Henry is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer’s Guild of America.
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