Structural yoga therapy : adapting to the individual

438 Pages·2013·7.45 MB·English

by  Stiles

First published in 2000 by Red Wheel/Weiser, LLC
with offices at:
500 Third Street, Suite 230
San Francisco, CA 94107
www.redwheelweiser.com

This hardcover edition, 2005

Copyright © 2000 Mukunda Stiles All rights reserved. No part of this
publication may be reproduced or transmitted in any form or by any means,
electronic or mechanical, including photocopying, recording, or by any
information storage or retrieval system, without permission in writing from
Red Wheel/Weiser, LLC.
Reviewers may quote brief passages.

SYMPTOMS OF INNER PEACE appearing on page 315 is excerpted,
adapted, and reprinted by permission of Saskia Davis, LLC. All rights reserved
by Saskia Davis, LLC, 10640 Exeter Ave. N. E., Seattle, WA 98125 (206) 363-
8894 www.symptomsofinnerpeace.net

ISBN: 978-1-57863-177-3

Library of Congress Cataloging-in Publication Data
Stiles, Mukunda
Structural yoga therapy™ : adapting to the individual / Mukunda Stiles p.cm.
Includes bibliographical references and index.
ISBN 1-57863-177-7 (hardcover : alk. paper) ISBN 157863-209-9 (pbk. : alk.
paper) 1. Yoga, Hatha—Therapeutic use. I. Title.
RM727.Y64 S75 2000
613.7′046—dc21
00-033471
Typeset in 11/13 Adobe Garamond Cover and book design by Kathryn Sky-
Peck Illustration of Patanjali on part title pages used by permission of B. K. S.
Peck Illustration of Patanjali on part title pages used by permission of B. K. S.
Iyengar.
Cover photography © 2000 Photodisc, Inc.

PRINTED IN THE UNITED STATES OF AMERICA
MV
10 9 8
The paper used in this publication meets the minimum requirements of the
American National Standard for Information Sciences-Permanence of Paper for
Printed Library Materials Z39.48-1992 (R1997).
A Yogi's Prayer

May all who are mean return to good; May all who are good obtain true peace.
May all who are peaceful be freed from bonds; May all who are free set others
free.

Blessings upon all the earth;
May all the world's rulers uphold righteousness.
May only good fortune reach everyone; May all the world's creatures be happy.

May rain fall when the earth is thirsty; May all the storehouses be filled.
May everyone here be free from injury; May all who are good be free from
fear.

May everyone know a life of joy;
May everyone live a life of health.
May everyone see only good in the world; May everyone soon be released from
pain.
May everyone overcome all their woes; May everyone see only good in the
world.
May everyone realize all their desires; May everyone everywhere be glad.

May our mother and father be blessed; Blessings upon every creature on earth.
May our works flourish and aid everyone, And long may our eyes see the sun.

Om shanti, shanti, shanti (peace).
Contents
List of Figures
List of Tables
Acknowledgments
Introduction: The Evolution of Structural Yoga Therapy
PART ONE
ORIGINS AND THEORY OF YOGA PRACTICE
Introduction
Chapter 1: What is Yoga?
Chapter 2: What is Hatha Yoga?
Chapter 3: Signs of Progress in Yoga Practices
PART TWO
PREPARATION FOR PRACTICE
Introduction
Chapter 4: Guidelines for Practice
Chapter 5: How Do I Find a Yoga Teacher?
Chapter 6: Remembering the Big Picture
Chapter 7: Yoga Breathing
Chapter 8: Sun Salutation: Surya Namaskar
PART THREE
THE BENEFITS OF YOGA PRACTICE
Introduction
Chapter 9: Physical Transformation
Chapter 10: Clarifying Intentions and Setting Goals
Chapter 11: Body Reading
Chapter 12: Common Postural Misalignments
PART FOUR
ANATOMY AND YOGA
Introduction
Chapter 13: What Is Joint Freedom?
Chapter 14: How Is Movement Created?
Chapter 15: The Joint-Freeing Series: Pavanmuktasana
Chapter 16: Anatomy and Mobility Assessment
Chapter 17: Optimizing Mobility and Strength
Chapter 18: Muscle Strengthening Using the Joint-Freeing Series
Chapter 19: Personalizing Structural Yoga
PART FIVE
THE PRACTICE OF YOGA ASANAS
Introduction
Chapter 20: Structural Yoga Asanas
Chapter 21: Asana Kinesiology
PART SIX
YOGA FOR SPECIFIC GOALS
Introduction
Chapter 22: Improving Posture
Chapter 23: Enhancing Body Awareness
Chapter 24: Increasing Strength
Chapter 25: Increasing Joint Freedom and Flexibility
Chapter 26: Cardiovascular Fitness
Chapter 27: Digestive Health
Chapter 28: Relief from Pain
Chapter 29: Managing Stress
Chapter 30: Strengthening the Immune System
Chapter 31: Meditation Training to Develop a Spiritual Practice
Chapter 32: Yoga Therapy Secrets
Chapter 33: A Complete Classical Yoga Practice

Bibliography
Recommended Reading
Index
About the Author
List of Figures
Figure 1. Yogic view of multidimensional anatomy Figure 2. Cross section of
the diaphragm and deep pelvic musculature Figure 3. The action of the rib cage
in the breath cycle Figure 4. Internal and external intercostal muscles Figure 5.
Intercostal breathing
Figure 6. The Sun Salutation—Surya Namaskar Figure 7. The perfectly aligned
standing posture Figure 8. Naturally aligned centered posture Figure 9. Round
shoulders and forward head Figure 10. High shoulder
Figure 11. Flat back, no thoracic curve
Figure 12. Lateral curvature or scoliosis Figure 13. Kyphosis
Figure 14. Lordosis
Figure 15. Hyperextended knees, knock-knees, and bowed legs Figure 16.
Pronated ankles and normal ankle line Figure 17. The muscular system—
anterior view Figure 18. The muscular system—posterior view Figure 19.
Overview of the Joint-Freeing Series Figure 20. Structural Yoga™ Kinesiology