Yoga for Warriors

Description

Here is a book for finding your way as a warrior and adapting to a peaceful life at home. The techniques of yoga and meditation have extensive scientific support for their effectiveness in relaxing the stress response, sharpening mental acuity, boosting immunity and recovery time, and promoting a general sense of health and psychological well-being. In Yoga for Warriors, acclaimed teacher Beryl Bender Birch presents a beginner-friendly approach that she originally developed while working with civilians and first-responders in the aftermath of the 9/11 attacks. Adaptable for readers' individual needs, these step-by-step practices include: • Basic Breathwork―learn the foundational skill of ujjayi breathing to get grounded, present, and in control • Build Your Fire―yoga's traditional "sun salutations" to warm up the body while quieting the mind • Power and Balance―standing postures to open up, stretch, and strengthen the joints and muscles • Turning Inward―the practice of yoga nidra for a highly alert yet deeply peaceful state of mind that can lead to restorative sleep • Powerful meditation techniques that help heal the body and balance energy War leaves more than physical scars. Military servicemen and women bear invisible wounds―including PTS (Post-Traumatic Stress), TBI (Traumatic Brain Injury), MST (Military Sexual Trauma), anxiety, and depression―all just as real and painful. If you or someone you know are just entering military service, preparing for deployment, or returning home, Yoga for Warriors offers the tools for one of the most challenging of transitions. List of Figures Preface Introduction Warrior Awareness How Yoga Can Help Tips on Taking a Yoga Class Special Tips for Warriors with Physical Limitation or Disability Introducing the Warriors Photographed in this Book CHAPTER ONE The Peaceful Warrior Getting Your Attention in Present Time Body and Mind Together Mindful Awareness Gaining Control through Observation The Source of This Path CHAPTER TWO Expand into Victory: Basic Breath Work Stimulating or Relaxing the Nervous System The Sound of the Ujjayi Breath Practicing the Ujjayi Breath CHAPTER THREE Build the Fire: Sun Salutations Preparation for Asana Practice Sun Salutation (Positions 1–9) Closing Your Sun Salutation Practice A Healing Flow CHAPTER FOUR Develop Power and Balance: Standing Postures Practice is Life-Changing Preparation for the Standing Postures The Standing Postures Doing the Work CHAPTER FIVE Find Strength in Letting Go: Forward and Backward Bending Raising the Bar with the Bandhas Forward and Backward Bending Set 1: Forward Bending Postures Set 2: Backward Bending Postures Powerful Things Happen in Relaxation Posture CHAPTER SIX Coming to Balance: Cooling Down Turning Upside Down The Three Closing Lotus Postures Rest: At Ease CHAPTER SEVEN Connect Body and Mind: Conscious Breathing Where Attention Goes, Prana Follows How Pranayama Builds on Your Asana Practice Burning Out Samskaras to Remove Inner Obstacles Preparation for Pranayama Practice Overview of Pranayama Practice Learning Acceptance CHAPTER EIGHT Turn Inward: The Practice of Yoga Nidra, or Conscious Sleep Relaxation: The First Step Conscious Sleeping Slowing the Brain Waves Releasing Traumatic Samskaras (Imprints) Recasting the Mind Why Do Yoga Nidra? Planting Seeds by Setting an Intention Integrating Yoga Nidra: No Worries CHAPTER NINE The Path to the True Self: Finding Peace in Meditation From Concentration to Meditation How Meditation Helps Preparation for Meditation Establishing a Daily Meditation Practice CHAPTER TEN Seeking Higher Self: The Journey Within Glossary—What Do Those Sanskrit Words Mean? Acknowledgments Selected Bibliography About the Author About Give Back Yoga About Sounds True Copyright FIGURES I.1      Seated Twist Posture I.2    Thanks to Our Warrior Yoga Models I.3    Thanks to Our Warrior Yoga Models 3.1    Mountain Posture 3.2    Sun Salutation, Position 1 3.3    Sun Salutation, Position 2 3.4    Sun Salutation, Position 2, Advanced 3.5    Sun Salutation, Position 2, Incorrect 3.6    Sun Salutation, Position 3 3.7    Sun Salutation, Position 4 3.8    Sun Salutation, Position 4, Advanced 3.9    Sun Salutation, Position 4, Modified 3.10    Sun Salutation, Position 5 3.11    Sun Salutation, Position 5, Modified 3.12    Sun Salutation, Position 6 3.13    Sun Salutation, Position 7 3.14    Sun Salutation, Position 8 3.15    Sun Salutation, Position 9 3.16    Mountain Posture 3.17    Sun Salutation Flow 3.18    Bridge Posture 3.19    Bridge Posture, Advanced 3.20    Supine Knees to Chest Posture 3.21    Supine Knees to Chest Twist Posture 3.22    Relaxation Posture 3.23    Relaxation Posture, Modified 4.1    Triangle Posture 4.2    Extended Side Angle Posture 4.3    Revolved Side Angle Posture 4.4    Expanded Leg Forward Bend A Posture 4.5    Expanded Leg Forward Bend B Posture 4.6    Expanded Leg Forward Bend B Posture, Modified 4.7    Standing Knee to Chest Posture, Position A 4.8    Standing Knee to Chest Posture, Position B 4.9    Standing Half Lotus Posture, Position A 4.10    Standing Half Lotus Posture, Position B 4.11    Fierce Posture 4.12    Warrior I Posture 4.13    Warrior II Posture 5.1    Stick Posture 5.2    Lying Down Hamstring Stretch Posture 5.3    Intense East Stretch Posture 5.4    Floor Vinyasa 1 5.5    Floor Vinyasa 2 5.6    Floor Vinyasa 3 5.7    Floor Vinyasa 4 5.8    Seated Half Lotus Posture 5.9    Hero Posture (rear view) 5.10    Hero Posture (on blocks) 5.11    Hero Posture (side view) 5.12    Seated Twist Posture 5.13    Bound Angle Posture 5.14    Bound Angle Posture (side view) 5.15    Seated Angle Posture 5.16    Seated Angle Posture, Modified (with assistance) 5.17    Reclining Mountain Posture 5.18    Reclining Angle Posture 5.19    Reclining Angle Posture, Advanced (with assistance) 5.20    Lying Down Hand to Leg Posture, Position A 5.21    Lying Down Hand to Leg Posture, Position B 5.22    Bridge Posture 5.23    Locust A Posture 5.24    Locust B Posture 5.25    Camel Posture 5.26    Horse Posture 5.27    Cow’s Face Posture, Position A 5.28    Cow’s Face Posture, Position B 5.29    Cow’s Face Posture, Position C 5.30    Cow’s Face Posture, Position C (with strap assist) 5.31    Cow’s Face Posture, Position D 5.32    Bridge Posture 5.33    Relaxation Posture 6.1    Right Angle Handstand Posture 6.2    Supported Right Angle Handstand Posture 6.3    Reclining Mountain Posture 6.4    Half Shoulderstand Posture, Modified (with block) 6.5    Half Shoulderstand Posture 6.6    Shoulderstand Posture 6.7    Shoulderstand Posture, Modified 6.8    Knees to Nose Posture 6.9    Fish Posture 6.10    Extended Leg Posture 6.11    Low Plank Posture 6.12    Forward Bend Easy Posture 6.13    Easy Posture 6.14    Full Lotus Posture 6.15    Lifted Lotus Posture 6.16    Lifted Easy Posture (not easy!) 6.17    Relaxation Posture 8.1    Brain Wave Activity