Yoga Therapy: A Personalized Approach for Your Active Lifestyle

249 Pages·2016·8.72 MB·English

by  Kristen Butera, Staffan Elgelid

Yoga Therapy
A Personalized Approach
for Your Active Lifestyle
Kristen Butera
Staffan Elgelid
Library of Congress Cataloging-in-Publication Data
Names: Butera, Kristen, 1974- author. | Elgelid, Staffan, author.
Title: Yoga therapy : a personalized approach for your active lifestyle /
Kristen Butera, Staffan Elgelid.
Description: Champaign, IL : Human Kinetics, 2017.
Identifiers: LCCN 2016049236 (print) | LCCN 2016051572 (ebook) (print) |
LCCN 2016051572 (ebook) | ISBN 9781492529200 (print) | ISBN 9781492531388
(ebook)
Subjects: LCSH: Hatha yoga--Therapeutic use.
Classification: LCC RM727.Y64 B888 2017 (print) | LCC RM727.Y64 (ebook) | DDC
613.7/046--dc23
LC record available at https://lccn.loc.gov/2016049236
ISBN: 978-1-4925-2920-0 (print)
Copyright © 2017 by Kristen Butera and Staffan Elgelid
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechan-
ical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information
storage and retrieval system, is forbidden without the written permission of the publisher.
This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented.
It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other
professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the
services of a competent professional person should be sought.
The web addresses cited in this text were current as of November 2016, unless otherwise noted.
Acquisitions Editor: Michelle Maloney; Developmental Editor: Tom Heine; Managing Editors: Tom Heine and Nicole Moore;
Copyeditor: Annette Pierce; Permissions Manager: Martha Gullo; Senior Graphic Designer: Nancy Rasmus; Cover Designer:
Keith Blomberg; Photograph (cover): es/Getty Images/iStockphoto; Photographs (interior): Neil Bernstein, unless otherwise
noted; Photo Asset Manager: Laura Fitch; Visual Production Assistant: Joyce Brumfield; Photo Production Manager: Jason
Allen; Senior Art Manager: Kelly Hendren; Illustrations: © Human Kinetics; Printer: Sheridan Books;
We thank the YogaLife Institute in Wayne, Pennsylvania, for assistance in providing the location for the photo shoot for this book.
Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to
specification. For details, contact the Special Sales Manager at Human Kinetics.
Printed in the United States of America 10 9 8 7 6 5 4 3 2 1
The paper in this book is certified under a sustainable forestry program.
Human Kinetics
Website: www.HumanKinetics.com
United States: Human Kinetics
P.O. Box 576
Champaign, IL 61825-5076
800-747-4457
e-mail:
Yoga Therapy
A Personalized Approach
for Your Active Lifestyle
contents
Acknowledgments vi
Introduction: A Story of Collaboration, Innovation, and Perspective xi
part I Fundamentals of Yoga Therapy
one What Is Yoga Therapy? 3
Understand the individualized nature of yoga therapy in creating
a distinctly personal yoga lifestyle plan that supports your health
and longevity.
two Training Movements 13
Improve movement efficiency and quality through explorations
and examples as you create more options in all of life’s activities.
three Connecting Brain to Body 37
Explore somatic education and the concepts of identification,
differentiation, and integration as the foundations for therapeutic
yoga movement practices.
four Developing Focus 51
Discover how breathing, sensory mastery, visualization, and
mindfulness enhance how you experience of all of your life
activities.
part II Foundations of Practice
five Basic Practices and Props 71
Learn foundational movement patterns for health and longevity
and explore props that will help you get the most out of your
practice.
six Breathing and Relaxation 87
Become aware of your breathing patterns as you learn to adapt
your breath to different yoga poses designed to help you relax
and meditate.
seven Preventing Injury 101
Reduce the risk of injury with safe yoga practices that help you
modify your movements and strengthen the body for endurance,
agility, and everyday activities.
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part III Poses for Lifelong Fitness
eight Intentions and Connections 125
Experiment with awareness and your intentions as a way to
differentiate your experience of yoga practice and the activities
of daily life.
nine Spinal Movement Poses 143
Learn basic poses and variations for the categories of forward
fold, backbend, side bend, and twist.
ten Variations on Traditional Poses 173
Explore poses and variations related to the core, standing,
balance, and hips.
eleven Maintaining Fitness and Activity Levels 223
Refresh and renew your practice while you continue to learn and
adapt your movements through setting goals, focusing on
transitions, and maintaining agility and balance of body and
mind.
References 23
About the Authors 234
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acknowledgments
From Kristen
Writing a book is no joke. I first witnessed and participated in the process years
ago when I edited my husband’s books, The Pure Heart of Yoga and Meditation
for Your Life. In general, writing takes a serious willingness to explore yourself
and your ideas. Then it takes time, patience, prayer, revisions, and more time. It
also takes a village of support and love, which I had in spades. That means that I
have a lot of gratitude to express!
My Family and Friends
Writing a book can sometimes be an exercise in being alone. For the grace that they
gave me in terms of extra time, I have to thank my family and friends for being
loving and supportive forces in my life, giving me the space that I needed to work
on the project, patiently missing me, and listening to my challenges as I sorted
through the process of writing. I especially want thank my husband, Bob Butera,
for his ongoing kindness, patience, and encouragement.
My Colleagues
Thank you to my writing colleague, Staffan Elgelid, for the incredible experiences we
had together collaborating on this work over the last 5 years. Our paths intersected
at just the right time, and our interactions have changed the way I think about and
see the world. I look forward to continued collaborations and explorations in the
years to come.
Thank you to my colleague and friend Erin Byron, who worked as a content
editor. Her enthusiasm and tireless championing of the work has been an ongoing
source of inspiration to me. The guidance and insights she brought to the writing
process were invaluable, and the final product was very much improved as a result
of all of her contributions.
The Team at Human Kinetics
My thanks to the team at Human Kinetics. Acquisitions editor Michelle Maloney
asked for a manuscript proposal at just the right time. Her willingness to discuss
and explore our interests ignited the potential themes of the book, and her belief in
the value of our work made the book possible. Developmental editor Tom Heine’s
insightful comments and attention to all of the details shaped the structure of the
work. Photographer Neil Bernstein’s keen eye brought it all to life in pictures. I
know that there are even more people behind the scenes who came together to help
bring our vision into reality, and I thank you all.
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stnemgdelwonkca
To My Significant Teachers
When you accumulate the amount of yoga education that I have over the years,
you owe a debt of gratitude to all who forged that path of expansion of yoga in the
West. There have been many teachers over the years to whom I am grateful, but a
few stand out as having helped me become who I am today. Darlene DePasquale
helped me create the foundations of my practice and inspired me to become a
teacher. Trailblazer Paul Grilley introduced me to the concept of structural variety
and changed my approach early on in my teaching journey. Gil Hedley helped me
to connect the study of anatomy to a sense of sacred inner knowing. Movement
maven Jill Miller profoundly inspired my leadership and movement skills at a
crucial time in my personal and professional development. Bill Harvey guided my
somatic journey and helped me to integrate my experience of self. My extraordi-
nary husband, Bob Butera, continues to be my greatest teacher. His commitment
to our marriage and the work that we do together in the world has given me a true
partner on the path of enlightenment.
The YogaLife Institute Community
As the book was being written, we moved our beloved YogaLife Institute studio.
So many people helped us clean, pack, move, unpack, and pull the new location
together. The contribution of the YogaLife community offered support during a
time of tremendous transition for me. The work they do keeps YogaLife a thriving
hub of consciousness and transformation, and for that I am eternally grateful.
In particular, senior teachers Libby Piper, Erika Tenenbaum, and Jennifer Hilbert
were early readers of the manuscript as well as early adopters and contributors to
the developing methodology. Collaborating with them is one of the great joys of my
life. The YogaLife studio manager, Erica Saellam, helps keep all of the trains running
on time, and her hard work and dedication improve everything that she touches.
Asana models Erin Byron, Al Cochrane, Derek Hopkins, and Libby Piper brought
a tremendous amount of positive energy into the photo shoot sessions. Working
with them was a joy, and the quality of the photos in the book was expanded by
their clear intentions and contributions.
And finally, a huge offering of gratitude goes out to anyone and everyone who
has participated in my classes, trainings, seminars, and asana labs over the years.
Your dedication and willingness to learn and explore continually inspires, uplifts,
and drives me forward. Seeing you discover your potential, and then share it with
others, makes me feel like I am on the side of the angels. Many blessings to you all!
From Staffan
I doubt that anyone who has written a book can thank all of the people who have
helped in various ways. There simply isn’t enough space to thank everyone. The
people I will mention are just a fraction of all who have supported me.
First, I want to thank my coauthor, Kristen Butera. It was a pleasure seeing our
ideas move from the yoga studio to the page, back to the studio for refinement,
and then back to the page in refined form. What a joy to muck around with the
concepts until we felt that they were ready to be written down. I am looking for-
ward to continued mucking around with you and bringing these concepts to a
bigger audience.
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To the people at Human Kinetics, you have all given us amazing support. Thanks,
Michelle Maloney, for contacting Kristen and getting the book off the ground.
Thanks to Tom Heine for editing and editing and editing. You did a phenomenal
job. Thanks to Neil Bernstein for showing us how a real professional photographer
works. It was an eye-opening experience to work with you.
A huge thanks to Erin Byron for editing the first drafts. I am sure that Tom also
thanks you since it made his job easier. Thank you to Erin Byron, Al Cochrane,
Derek Hopkins, and Libby Piper for volunteering your time. It was an absolute
treat working with you all. I wish I could make the asana look as easy and elegant
as you guys do.
I have been fortunate to have many phenomenal teachers throughout the years.
I especially want to thank some of my Feldenkrais teachers whose work, insights,
and encouragement have inspired me on my journey. Thanks to Larry Goldfarb
for giving me a Feldenkrais lesson in Wisconsin a couple of decades ago. It really
changed the way I looked at myself. I also want to thank you, Larry, for all the
great writing that you freely share with all of us. Thanks to Jeff Haller for creating
workshops and then putting the workshops on DVDs for those of us who can’t
make it to Seattle. Your insights about movement and strength are second to none.
As always, I have to thank my mentor, Yvan Joly. Thanks for always taking time
to answer my e-mails and meeting with me when I am in Montreal. Without your
guidance, Yvan, I would have been lost a long time ago. All three of you have made
an impact on how I look at movement and the development of movement. If you
had not freely shared your work with me, I could not have written this book.
To Matt and Michael my “On Your Authority” buddies, chatting with you guys
and creating the podcast every other week is a true source of inspiration. Hopefully
one day we will even get people to listen to our podcast… Oh well, we have so
much fun chatting that we would do it even without an audience!
As always, thanks to all the students I have worked with; you have taught me
much more than I have taught you.
To Helena, thanks for putting up with my crazy ideas, traveling with me to
Springsteen concerts, putting up with me teaching on weekends way too frequently,
and giving me the space to write this book. (I hope I remembered to tell you that
I have signed a contract for my next book.)
Last, but not least, thank you to everyone I didn’t mention. Thank you for
supporting me as I fumble my way through life while creating my own path. As I
look back on the path, it looks winding and hilly, and there are dead ends here and
there, but it is full of all the many good memories that you all have contributed.
Much love to all of you!
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