Yoga After 50 For Dummies

Description

Title Page Copyright Page Table of Contents Introduction About This Book Foolish Assumptions Icons Used in This Book Beyond the Book Where to Go from Here Part 1 The Age of Yoga Chapter 1 Yoga Over 50 Is Just Smart Understanding the Benefits of Yoga Yoga at 50-plus Yoga reduces stress Yoga helps you breathe easier Yoga helps your body Yoga for meditation Yoga improves your mental health Check with your healthcare provider before you start Finding Your Place in the World of Yoga Selecting the Right Place and the Right Teacher for You Selecting classes wisely Home Gym Houses of worship, community centers, and libraries Practicing without Injury Playing It Safe Warming up Preparing the joints Performing magic with PNF Modifications Chapter 2 Preparing to Practice You Don’t Need a Lot of Equipment to Practice Yoga Comfortable clothes Mats Blocks Blankets Bolsters, cushions, and pillows Straps and other accessories Proper Sequencing Before You Begin Chapter 3 Breathing through Your Yoga Poses Benefiting from Breathing in Yoga Leveraging Your Breathing Breathing through the nose Extending the exhalation Four-part breathing Breath surrounds movement Three Ways to Breathe When Moving Advanced Breath Work Preparing for breath work Bellows variation routine Left nostril breathing Alternate nostril breathing Bee breath Part 2 Yoga on the Mat Chapter 4 Twenty Great Postures for the 50-Plus Yogi Remembering Function over Form Listening to your body To modify or not to modify Focusing on the spine Forgiving limbs Fascia (or as I like to call it, your leotard) Yoga is not a competition Asymmetrical Forward Bend Bent Leg Supine Twist Boat Pose Bridge Pose Child’s Pose Cobra Pose Corpse Pose Downward Facing Dog Easy Pose Great Seal Half Chair Pose Half-Standing Forward Bend Knees-to-Chest Locust Pose Mountain Pose Revolved Triangle Seated Forward Bend Standing Forward Bend Supported Shoulder Stand Warrior I Chapter 5 Meditation for the 50-Plus Mind Benefiting from Meditation Steady the Mind Types of Meditation Yoga postures Mindfulness meditation Transcendental meditation Loving-kindness meditation (metta meditation) Guided meditation Kirtan Kriya Meditation Routines for Home Mindful meditation routine Loving-kindness meditation Kirtan Kriya routine Part 3 Yoga in Your Everyday Life Chapter 6 Yoga, Your Food, and Your Weight Reaping the Benefits of a Balanced Diet You do not need to be a vegetarian One food plan does not fit all Stress eating Smartphone apps Don’t Forget the Cardio Practicing Yoga while Seated Fifteen-minute routine Five-minute routine Chapter 7 Connecting Yoga and the Power of the Mind The Mind/Body Connection Is Real Mind/Body Activities Yoga without the Postures Yoga and the Power of Imagination Visualization Affirmation Goal setting Stress as the great saboteur Spending time with your family Laughing Chapter 8 Bedtime Yoga Your Mind and Sleep Yoga and Sleep Blue light versus Yoga Rose-colored glasses Don’t Forget Your Vitamin G Things to Think About Yoga Sleep Yoga sleep scripts Developing an intention or resolve Yoga Sleep at Home Yoga and Intimate Matters How yoga can support intimacy in physical expressions Yoga and sex Yoga and optimal pelvic floor health Yoga after medical procedures Celebrating what we share Part 4 Adapting Your Practice to Common 50-Plus Conditions Chapter 9 Keeping Your Balance Proprioception: The Key to All Yoga Poses Practicing Poses: Pointers to Keep in Mind Practice up against the wall Keep your eyes steady Remember breathing is everything Alignment and Balancing Poses Balancing cat Karate kid Tree Warrior III at the wall Chapter 10 Love Your Lower Back Back Pain Is a Common Problem It Hurts When I Bend Forward Yoga postures to avoid Yoga postures that may bring relief It Hurts When I Bend Backwards Yoga postures to avoid Yoga postures that may bring relief At-Home Routine Chapter 11 Tending to Headaches, Asthma, and Your Upper Back Age of Rounding Tension and Stress Tension Headaches Breathing for Better Health Diaphragmatic breathing Belly breathing routine At-Home Routine for Upper Back Chapter 12 Dealing with Needy Knees Are Your Knees Making a Crackling Noise? Yoga can help your knees stay healthy Smarter, not tougher Getting to Know Your Knees Yoga Routine for Your Knees Chapter 13 Handling Hopeful Hips and Hamstrings It’s All in the Hips Bearing the Weight Hamstrings A Hips and Hamstrings Sequence for Home Chapter 14 Dealing with Joint Replacements Refining Your Yoga Practice Hip Replacements Anterior replacements Posterior replacements Knee Replacements Types of knee replacements Yoga and knee replacements Poses to make you wary Chapter 15 Boning Up on Osteoporosis Who Gets Osteoporosis Osteoporosis Symptoms Yoga and Osteoporosis Hinging from the hips versus bending from the waist Yoga routine for bone health Chapter 16 Handling Arthritis What Is Arthritis? Common symptoms Contributing factors Osteoarthritis and Rheumatoid Arthritis Discovering How Yoga Can Help A Joint-Freeing Routine for Home Chapter 17 Understanding Menopause and Andropause Hormonal Changes in Women and Men Menopause Post-menopause Andropause Breath Work at Home: Cooling Breath Yoga at Home Chapter 18 Helping the Pelvic Floor Both Women and Men Have Pelvic Floors Making a Move Knowing When to See a Doctor Yoga and the Pelvic Floor Home Yoga Routine for the Pelvic Floor Part 5 Routines for Home Chapter 19 Five-Minute Routines for Home What You Need to Know Routine 1 Routine 2 Routine 3 Chapter 20 Fifteen-Minute Routines for Home Routine 1 Routine 2 Routine 3 Chapter 21 Thirty-Minute Routines for Home Routine 1 Routine 2 Routine 3 Part 6 The Part of Tens Chapter 22 Ten Tips for Your Yoga Practice: On the Mat Avoid Pain at All Cost It’s Okay to Change Your Mind Modify when Necessary Choose Forgiving Limbs Prepare the Muscles and Joints Use the Power of Your Breath Selecting a Studio Assessing Yoga Online Be Realistic about Your Time Include Meditation Chapter 23 Ten Tips for Your Yoga Practice: Off the Mat Take Your Vitamin G Eat Well Find a Cardio Workout You Like Get a Good Night’s Sleep Avoid the Blue Light before Bedtime Communicate to Enhance Intimacy Find Time to Meditate Off the Mat Say Goodbye to Your Ego Invite Others to Join In Start Today Index EULA