The Harvard Medical School Guide to Yoga: 8 Weeks to Strength, Awareness, and Flexibility

Description

An Easy, Accessible Yoga Program for Health & Wellness Are you looking for a new health practice to enhance your day-to-day routines? Have you been interested in trying out yoga, but are too intimidated by the seemingly fancy and challenging poses? The Harvard Medical School Guide to Yoga is your guide to the true healing heart of yoga, sharing the techniques that Marlynn Wei and James Groves have used to tremendous success with their clients. In this simple, science-based eight-week program, you'll learn about the countless benefits of this proven practice, including: Increased flexibility and balance Greater muscle and bone strength Improved sleep Better stress management and resilience Strengthened immune system Enriched brain health And much more! Complete with illustrations, dozens of yoga breathing and meditation techniques, adaptable sequences, and principles of yoga safety, The Harvard Medical School Guide to Yoga will guide you to health and wellness. Cover Title Page Copyright Dedication Disclaimer Cautions on Rapid or Forceful Yoga Breathing Cautions on Hot Yoga Reference List Part I: The Art and Science of Yoga Chapter 1 Why Do Yoga? Benefits of Yoga Our Stories How to Use This Book How Can I Figure Out the Right Style of Yoga for Me? How Do I Find a Yoga Teacher? Chapter 2 Historical Frameworks of Yoga Eight Paths of Classical Yoga Historical Approaches to the Human Body Chapter 3 The Modern Science of Yoga The Rapid Rise of Scientific Yoga Research The Problem of Stress The Mind-Body Connection and Relaxation Response Yoga Improves Flexibility and Balance Yoga Builds Muscle and Bone Strength Yoga Improves Heart Health Yoga Helps with Weight Management Yoga Helps You Sleep Better Yoga and Brain Health Yoga Changes Neurotransmitters Yoga Boosts Natural Antioxidants Yoga Reduces Inflammation, Strengthens Your Immune System Yoga Protects Our DNA Part II: Getting Started: Yoga Fundamentals Chapter 4 Build Your Foundation Awareness Nonjudgmental Attitude The Present Moment Self-Compassion A Beginner’s Mind Intentions Expectations Resilience Trust Self-Acceptance Your Personal Path Chapter 5 How to Prevent Yoga Injuries General Tips to Prevent Injuries How to Protect Your Joints What If I Have an Active Medical Condition? Rare but Serious Injuries Part III: Build Your Yoga Practice Chapter 6 Breathe More, Breathe Better: Yoga Breathing (Pranayama) Models of Yoga Breathing Yoga Breathing Components The Science of Breath Cautions for Yoga Breathing Seated Posture Yoga Breathing Techniques Common Problems with Yoga Breathing Chapter 7 Roll Out Your Mat: Yoga Poses (Asanas) Core Principles of Yoga Poses Equipment How to Get Started Starting Poses Warm-up Poses Arm Support Poses Forward Bend Poses Standing Poses Twisting Poses Balancing Poses Backbend Poses Hip Opener Poses Cool-Down Poses Chapter 8 Deepen Your Practice: Muscle Locks (Bandhas) and Hand Expressions (Mudras) Muscle Locks (Bandhas) Hand Mudras Chapter 9 Learn How to Meditate (Dhyana) What Is Meditation? Why Meditate? What’s the Science Behind Meditation? How Do I Get Started? What If I’m Too Busy to Meditate? Is Meditation for Everyone? Meditation Techniques Chapter 10 Putting It All Together: Our 8-Week Yoga Program General Structure of Yoga Pose Sequence Our 8-Week Yoga Program Week 1: Grounding Week 2: Compassion Week 3: Strength Week 4: Energy Week 5: Resilience Week 6: Balance Week 7: Stress Relief Week 8: Gratitude Beyond Our 8-Week Program Acknowledgments Praise for The Harvard Medical School Guide to Yoga Appendix A: Yoga for Specific Health Conditions Physical Conditions Psychological Conditions Appendix B: Yoga and Pregnancy Notes Index