The Runner’s Yoga Book. A Balanced Approach to Fitness

225 Pages·2006·15.71 MB·English

by  Jean Couch

THE RUNNER'S
YOGA BOOK

THE RUNNER'S
YOGA BOOK
A BALANCED APPROACH
TO FITNESS
Jean Couch
Berkeley, California
1990
The Runner's Yoga Book © 1990 by Jean Couch. All rights reserved.
Revised edition of Runner's World Yoga Book, world Publications. Inc.
© 1979 by Jean M. Couch
No part of this book may be used or reproduced in any manner
whatsoever without written permission from the publisher, except in the
case of brief quotations embodied in critical articles and reviews. For
information, address Rodmell Press, 2147 Blake St., Berkeley, CA
94704-2715; 510/841-3123; www.rodmellpress.com.
Library of Congress Catalog Cartalog Card Number: 90-70758
Printed in China
ISBN 10:0-9627138-1-3
ISBN 13:978-0-9627138-1-1
Linda Cogozzo Donald Moyer
Editors
Katherine L. Kaiser
Copy Editor
Andrea DuFlon
DuFlon Design Associates
Designer
Chris Orr
Production Artist
Fred Stimson
Cover Photographer
David Madison
Photographer
Ellen Sasaki
Illustrator
Kwong Fat Offset Printing Co., Ltd.
Lithographer
Text set in Adobe Stone Serif and ITC Avant Garde
10 09 17 18
Distributed by Publishers Group West
To Janie

CONTENTS
Acknowledgments ix
Preface xi
Preface to Revised Edition xii
Part One: The Basics
1 Eastern Yoga for the Western Athlete 3
2 Stretching vs. Yoga 7
3 Rationale and Results 9
4 Getting Started 15
Part Two: The Poses
5 Digging In 23
6 More Than Just Beginning: Preliminaries 27
7 Self-Reliance: The Standing Poses 37
8 Foundation: Poses for the Feet, Knees,
and Lower Legs 57
9 The Key to Posture: Hips and Thighs 69
10 The Screamers: Hamstring Stretches 79
11 Save the Psoas: Stomach Strengtheners 89
12 Relief: Back Stretches 95
13 Suspension: Standing Forward Bends 105
14 Don't Be Girdled: Poses for Shoulders
and Arms 113
15 Rejuvenate: Backbending 121
16 Topsy Turvy: Inverted Poses 131
17 Humility: Sitting Forward Bends 143
18 Revolve and Resolve: Twisting Poses 153
19 Wake Up: Sun Salutation 161
20 Resting Poses 169
Part Three: Organizing Your Practice
21 Basic Practice Guide 175
22 Core Program 183
23 Suggested Routine Before and After Running 185
24 Yoga and Sports 187
Appendix
Resources 195
Index 201

Acknowledgments
I wish to acknowledge
First, the Grace that gave me the opportunity to
write this book. I have enjoyed the experience enormously!
Second, the ultimate source of this information,
B.K.S. Iyengar of Pune, India. I have unlimited respect for
his genius and overflowing gratitude for his willingness to
share it.
In addition, Nell Weaver of Little Rock, Arkansas,
for her bountiful contributions, editorial and otherwise.
Behind this author is an excellent contributor. And Nell
wishes to thank her teacher, Janet Downs.
Also, my teachers: Ramanand Patel and the other
teachers at the Iyengar Yoga Institute (formerly the
Institute for Yoga Teacher Education) in San Francisco:
Felicity Hall, Mary Dunn, Larry Hatlett, Melinda Perlee,
Bonita Bradley, Toni Montez, Judith Lasater, and Bridget
Gleason.
And, all my students. Each person brings his or her
own mystery. Every person is an education.
Further, Dr. Gary Harper of Little Rock, Arkansas,
for reading the physiology section. Emily Stuart of Los
Altos, California, for reviewing Part One, "The Basics"
section.
Finally, my family. Whitney, age three, who helped
so much with her secretarial skills: sharpening pencils,
walking on chapters, stapling everything in sight. Matthew,
age six, who left a jar of worms on my desk and held
steadfast in his belief that indeed this would one day be
over so we could go to the park again. Michael, husband,
lover, friend, who pulled us all through with his even
disposition, good humor, and generosity. My Morn and
Dad, Iva and Bill McWilliams, who spent all those years
helping me prepare for such a satisfying project as this.
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