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Yoga for Dummies (ISBN - 0470502029) PDF

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Georg Feuerstein, PhD Author of more than 40 books, including The Yoga Tradition Larry Payne, PhD Internationally renowned Yoga teacher, author, and Yoga therapy pioneer Learn to: • Design and follow your own personal Yoga program • Choose specialized instruction by age — from children to teens to seniors • Integrate the health benefits of Yoga into a complete wellness and exercise program • Practice Yoga during pregnancy Yoga 2nd Edition Making Everything Easier!™ Open the book and find: • Info on the primary branches and styles of Yoga • How Yoga helps maintain health and happiness • Advice on how to practice Yoga safely • Techniques for breathing properly • Step-by-step instructions and photos for Yoga poses • How to design your own Yoga program • The use of props in your Yoga routine Georg Feuerstein, PhD, offers distance-learning courses on Yoga philosophy and history through Traditional Yoga Studies. Larry Payne, PhD, is founding director of the Yoga Therapy Rx curriculum at Loyola Marymount University and was named one of America’s most respected Yoga teachers by the Los Angeles Times. $19.99 US / $23.99 CN / £14.99 UK ISBN 978-0-470-50202-0 Health & Fitness/Exercise/Yoga Go to Dummies.com® for videos, step-by-step photos, how-to articles, or to shop! The safe and easy way to benefit from the practice of Yoga Yoga has been bringing health and peace of mind to millions of people for five millennia — and it can do the same for you. Whether you’re a beginner or a Yoga teacher, turn to Yoga For Dummies, 2nd Edition to find out how to unlock your body’s extraordinary potential, while strengthening your mind as well. • Yoga 101 — get up to speed on the fundamentals of Yoga, whether you’ll be participating in a class or practicing it on your own • Learn the basic postures — follow along with helpful photos and illustrations to learn the proper sitting postures, standing pos- tures, balancing exercises, bends, twists, and more • The art (and exercise) of R&R — get relaxation techniques that work and discover how having a healthy attitude and practicing Yoga safely can relieve stress • Yoga through the ages — bring balance to kids and teens, find user-friendly routines for midlifers, and adapt Yoga for the prime of life • Yoga and pregnancy — equip yourself with the latest (and safest) techniques for Yoga during and after pregnancy Yoga Feuerstein Payne 2nd Edition spine=.8160” Start with FREE Cheat Sheets Cheat Sheets include • Checklists • Charts • Common Instructions • And Other Good Stuff! Get Smart at Dummies.com Dummies.com makes your life easier with 1,000s of answers on everything from removing wallpaper to using the latest version of Windows. Check out our • Videos • Illustrated Articles • Step-by-Step Instructions Plus, each month you can win valuable prizes by entering our Dummies.com sweepstakes. * Want a weekly dose of Dummies? Sign up for Newsletters on • Digital Photography • Microsoft Windows & Office • Personal Finance & Investing • Health & Wellness • Computing, iPods & Cell Phones • eBay • Internet • Food, Home & Garden Find out “HOW” at Dummies.com *Sweepstakes not currently available in all countries; visit Dummies.com for official rules. Get More and Do More at Dummies.com® To access the Cheat Sheet created specifically for this book, go to www.dummies.com/cheatsheet/yoga spine=.8160” by Georg Feuerstein, PhD and Larry Payne, PhD Yoga FOR DUMmIES ‰ 2ND EDITION 01_502020-ffirs.indd i 01_502020-ffirs.indd i 2/26/10 2:27 PM 2/26/10 2:27 PM Yoga For Dummies,® 2nd Edition Published by Wiley Publishing, Inc. 111 River St. Hoboken, NJ 07030-5774 www.wiley.com Copyright © 2010 by Wiley Publishing, Inc., Indianapolis, Indiana Published simultaneously in Canada No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permit- ted under Sections 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http:// www.wiley.com/go/permissions. Trademarks: Wiley, the Wiley Publishing logo, For Dummies, the Dummies Man logo, A Reference for the Rest of Us!, The Dummies Way, Dummies Daily, The Fun and Easy Way, Dummies.com, Making Everything Easier, and related trade dress are trademarks or registered trademarks of John Wiley & Sons, Inc. and/ or its affi liates in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Wiley Publishing, Inc., is not associated with any product or vendor mentioned in this book. LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: THE PUBLISHER AND THE AUTHOR MAKE NO REPRESENTATIONS OR WARRANTIES WITH RESPECT TO THE ACCURACY OR COMPLETENESS OF THE CONTENTS OF THIS WORK AND SPECIFICALLY DISCLAIM ALL WARRANTIES, INCLUDING WITH- OUT LIMITATION WARRANTIES OF FITNESS FOR A PARTICULAR PURPOSE. NO WARRANTY MAY BE CREATED OR EXTENDED BY SALES OR PROMOTIONAL MATERIALS. THE ADVICE AND STRATEGIES CONTAINED HEREIN MAY NOT BE SUITABLE FOR EVERY SITUATION. THIS WORK IS SOLD WITH THE UNDERSTANDING THAT THE PUBLISHER IS NOT ENGAGED IN RENDERING LEGAL, ACCOUNTING, OR OTHER PROFESSIONAL SERVICES. IF PROFESSIONAL ASSISTANCE IS REQUIRED, THE SERVICES OF A COMPETENT PROFESSIONAL PERSON SHOULD BE SOUGHT. NEITHER THE PUBLISHER NOR THE AUTHOR SHALL BE LIABLE FOR DAMAGES ARISING HEREFROM. THE FACT THAT AN ORGANIZA- TION OR WEBSITE IS REFERRED TO IN THIS WORK AS A CITATION AND/OR A POTENTIAL SOURCE OF FURTHER INFORMATION DOES NOT MEAN THAT THE AUTHOR OR THE PUBLISHER ENDORSES THE INFORMATION THE ORGANIZATION OR WEBSITE MAY PROVIDE OR RECOMMENDATIONS IT MAY MAKE. FURTHER, READERS SHOULD BE AWARE THAT INTERNET WEBSITES LISTED IN THIS WORK MAY HAVE CHANGED OR DISAPPEARED BETWEEN WHEN THIS WORK WAS WRITTEN AND WHEN IT IS READ. SOME OF THE EXERCISES AND DIETARY SUGGESTIONS CONTAINED IN THIS WORK MAY NOT BE APPROPRIATE FOR ALL INDIVIDUALS, AND READERS SHOULD CONSULT WITH A PHYSICIAN BEFORE COMMENCING ANY EXERCISE OR DIETARY PROGRAM. For general information on our other products and services, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002. For technical support, please visit www.wiley.com/techsupport. Wiley also publishes its books in a variety of electronic formats. Some content that appears in print may not be available in electronic books. Library of Congress Control Number: 2010921241 ISBN: 978-0-470-50202-0 Manufactured in the United States of America 10 9 8 7 6 5 4 3 2 1 01_502020-ffirs.indd ii 01_502020-ffirs.indd ii 2/26/10 2:27 PM 2/26/10 2:27 PM About the Authors Georg Feuerstein, PhD, has been studying and practicing Yoga since his early teens and is a practitioner of Buddhist Yoga. He is internationally respected for his contribution to Yoga research and the history of conscious- ness and has been featured in many national magazines both in the United States and abroad. He has authored over 40 books, including The Yoga Tradition, The Shambhala Encyclopedia of Yoga, and Yoga Morality, which have been translated into eight languages. Since his retirement in 2004, he has designed and tutored several distance-learning courses on Yoga philoso- phy for Traditional Yoga Studies, a Canadian company founded and directed by his wife, Brenda (see www.traditionalyogastudies.com). Larry Payne, PhD, is an internationally prominent Yoga teacher, author, workshop leader, and pioneer in the fi eld of Yoga therapy since 1980. He dis- covered Yoga when he was challenged by his own serious back problems and injuries from numerous competitive sports played in his youth. Larry is co-founder of the Yoga curriculum at the UCLA School of Medicine. He was named “One of America’s most respected Yoga teachers” by the Los Angeles Times, and was selected as a leading Yoga expert by Dr. Mehmet Oz, Reader’s Digest, Web-MD, Rodale Press, and the Yoga Journal. In Los Angeles, Larry is founding director of the Yoga Therapy Rx and Prime of Life Yoga certifi cation programs at Loyola Marymount University and has a thriving private practice in Yoga therapy as a back specialist. He is coauthor of fi ve books and is featured in the DVD series Yoga Therapy Rx and Prime of Life Yoga. His Web site is www.samata.com. 01_502020-ffirs.indd iii 01_502020-ffirs.indd iii 2/26/10 2:27 PM 2/26/10 2:27 PM 01_502020-ffirs.indd iv 01_502020-ffirs.indd iv 2/26/10 2:27 PM 2/26/10 2:27 PM Dedication From Larry: My contribution to this book is dedicated to the love of my life Merry Aronson, my beloved family, Dolly, Harry in heaven, Chris, Harold, Susan, Lisa, Natale, Maria, and my students who have been my greatest teachers. Authors’ Acknowledgments From Georg: I would like to cordially thank Larry for graciously shouldering the main burden of preparing this new edition for the press. My thanks also go to the For Dummies staff for their essential behind-the-scenes work done. From Larry: Unless you are truly gifted like my coauthor Georg, writing a book takes a village, and I have many people to thank in mine. Merry of MerryMedia fi rst encouraged me to do this revision. Sri TKV Desikachar and his family have inspired my Yoga path since 1980. My editor, Deborah Myers, was simply grand. My council of advisors is always there for me: Prof. Zhuo-Yi Qiu, OMD; David Allen, MD; Richard Usatine, MD; Rick Morris, DC; Richard Miller, PhD; Art Brownstein, MD; Mike Sinel, MD; Prof. Sasi Velupillai, Steve Ostrow, JD; and my personal assistant, Jenna Entwistle. Michael Lewis at Wiley initiated this revision project, and his patience and persistence made it happen. Thanks also go to Carol Susan Roth, our book agent, and our editorial team at Wiley, led by Chrissy Guthrie and Megan Knoll who are both talented and compassionate. I am very grateful to our photographer, Adam Latham, and our 21 models starring Jeffrey Aronson, Michael Aronson, Deborah Barry, Holly Beaty, Anna Brown, Chauncey Dennis, Lili Foster, Mia Foster, Terra Gold, Eden Goldman, Anna Inferrera, Marvin Jordana, Chris Joseph, the Ketterhagen family: Kourtney, Luke, Mangala, and Prakash, Dolly Payne, Tony Ransdell, Heidi Rayden, and Vivian Richman. 01_502020-ffirs.indd v 01_502020-ffirs.indd v 2/26/10 2:27 PM 2/26/10 2:27 PM Publisher’s Acknowledgments We’re proud of this book; please send us your comments at http://dummies.custhelp.com. For other comments, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002. Some of the people who helped bring this book to market include the following: Acquisitions, Editorial, and Media Development Senior Project Editor: Christina Guthrie (Previous Edition: Jennifer Ehrlich) Acquisitions Editor: Michael Lewis Copy Editor: Megan Knoll Assistant Editor: Erin Calligan Mooney Editorial Program Coordinator: Joe Niesen Technical Editor: Jen Xanders Editorial Manager: Christine Meloy Beck Editorial Assistant: Jennette ElNaggar Art Coordinator: Alicia B. South Cartoons: Rich Tennant (www.the5thwave.com) Composition Services Project Coordinator: Katherine Crocker Layout and Graphics: Carl Byers, Joyce Haughey, Brent Savage, Christine Williams Proofreaders: John Greenough, Betty Kish Indexer: Cheryl Duksta Special Art: Interior photos by Adam Latham Publishing and Editorial for Consumer Dummies Diane Graves Steele, Vice President and Publisher, Consumer Dummies Kristin Ferguson-Wagstaffe, Product Development Director, Consumer Dummies Ensley Eikenburg, Associate Publisher, Travel Kelly Regan, Editorial Director, Travel Publishing for Technology Dummies Andy Cummings, Vice President and Publisher, Dummies Technology/General User Composition Services Debbie Stailey, Director of Composition Services 01_502020-ffirs.indd vi 01_502020-ffirs.indd vi 2/26/10 2:27 PM 2/26/10 2:27 PM Contents at a Glance Introduction ................................................................ 1 Part I: Off to a Good Start with Yoga ............................ 7 Chapter 1: Yoga 101: What You Need to Know ..............................................................9 Chapter 2: Ready, Set, Yoga! ...........................................................................................27 Chapter 3: Prep Before Pep: Ensuring a Fruitful Yoga Practice .................................39 Chapter 4: Relaxed Like a Noodle: The Fine Art of Letting Go of Stress ..................47 Chapter 5: Breath and Movement Simplifi ed ...............................................................61 Part II: Postures for Health Maintenance and Restoration ......................................................... 83 Chapter 6: Please Be Seated ...........................................................................................85 Chapter 7: Standing Tall ..................................................................................................95 Chapter 8: Steady as a Tree: Mastering Balance ........................................................113 Chapter 9: Absolutely Abs ............................................................................................121 Chapter 10: Looking at the World Upside Down ........................................................129 Chapter 11: Easy ’round the Bends .............................................................................139 Chapter 12: Several Twists on the Yoga Twist ...........................................................157 Chapter 13: Dynamic Posture: The Rejuvenation Sequence and Sun Salutation ....167 Chapter 14: A Recommended Beginners’ Routine for Men and Women ................175 Part III: Creative Yoga ............................................. 185 Chapter 15: Designing Your Own Yoga Program .......................................................187 Chapter 16: It’s Never Too Soon: Pre- and Postnatal Yoga.......................................223 Chapter 17: Yoga for Kids and Teens ..........................................................................235 Chapter 18: It’s Never Too Late: Yoga for Midlifers and Older Adults ...................257 Chapter 19: Prop Art: The Why and How of Simple Props .......................................279 Part IV: Yoga as a Lifestyle ...................................... 287 Chapter 20: Yoga Throughout the Day .......................................................................289 Chapter 21: Meditation and the Higher Reaches of Yoga .........................................307 Chapter 22: Yoga Therapy: The (Yoga) Doctor Will See You Now..........................321 02_502020-ftoc.indd vii 02_502020-ftoc.indd vii 2/26/10 2:28 PM 2/26/10 2:28 PM Part V: The Part of Tens ........................................... 351 Chapter 23: Ten Tips for a Great Yoga Practice ........................................................353 Chapter 24: Ten Good Reasons to Practice Yoga ......................................................357 Appendix: Additional Yoga Resources ........................................................................361 Index ...................................................................... 373 02_502020-ftoc.indd viii 02_502020-ftoc.indd viii 2/26/10 2:28 PM 2/26/10 2:28 PM

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