Yoga on the Ball: Toward a New Global Responsibility
Autor Carol Mitchellen Limba Engleză Paperback – 31 mai 2003
- A unique combination of Hatha Yoga asanas and ball work that builds lean muscles while providing natural stress relief.
- Includes a comprehensive workout adaptable to the needs of the beginner and those with a more advanced practice.
Written by Certified Medical Exercise Specialist Carol Mitchell, "Yoga on the Ball" combines the science of yoga with the technology of the exercise ball to create a workout that can be tailored to all fitness levels. Moving through yoga postures while using the exercise ball is meditation in motion. It allows you to engage several muscle groups simultaneously to create a total body workout and to lose weight naturally as your metabolism increases with special breathing techniques. The exercise ball provides a soft and cushioning base for the strong stretches and graceful movements of the yoga exercises, and with only a slight roll of the ball, the deep stretches can be altered to target different areas of the muscles.
The complete workout lets you choose between sculpting your muscles with cardiovascular and muscle-toning exercises or relaxing your body and mind with stretching and breathing exercises. "Yoga on the Ball" pairs breathing and movement to create a rejuvenating flow of energy that will realign your mind and body, leaving you feeling calm, strong, and centered.
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Specificații
ISBN-13: 9780892819997
ISBN-10: 0892819995
Pagini: 192
Dimensiuni: 203 x 257 x 11 mm
Greutate: 0.49 kg
Ediția:Original
Editura: Healing Arts Press
Locul publicării:United States
ISBN-10: 0892819995
Pagini: 192
Dimensiuni: 203 x 257 x 11 mm
Greutate: 0.49 kg
Ediția:Original
Editura: Healing Arts Press
Locul publicării:United States
Notă biografică
<p><strong>Introduction<br /></strong> Yoga: Tradition and Innovation<br /><br /><b>1. Yoga and the Ball--A Dynamic Duet<br /><br />2. The Body and the Breath<br /></b><i>Breath Check • Diaphragmatic Breathing • Modified Child Pose (Mudhasana) • Prana Power • Prayer Breath<br /></i><br /><b>3. Finding Postural Ease with Yoga Ball Asanas<br /></b><i>Postural Setup: Ideal Alignment • Tummy Compressions • Half Plank with Uddiyana Bhanda • Abdominal Squeeze (Akunchan Prasarana) • Meditative Yogi<br /><br /></i><b>4. That All-Important Warm-Up Sun Salutation (Surya Namaskar)<br /><br />5. Yoga Asanas-Striking the Balance Between Strength and Flexibility<br /></b><i>Standing Forward Fold (Uttanasana) • Seated Forward Fold • Cobra (Bhujangasana) • Down Dog (Adhomukha Svanasana) • Reverse, or Inclined, Plank (Purvottanasana) • Camel Pose (Ustrasana) • Forward Fold with Spinal Twist (Prasarita Padottanasana 1) • Yoga Chair Pose (Uktatasana) • Bow Pose (Dhanurasana) • Crow Pose (Kakasana) • Modified Locust Pose (Salabhasana) • Side Plank or Arm Balance (Vashishthasana)• Boat Pose (Paripurna Navasana) • Bridge Pose (Sethu Bhandasana) • Warrior 1 (Virabhadrasana 1) • Warrior 2 (Virabhadrasana 2) • Extended Side Angle (Parshvakonasana) • Warrior 1 with Prayer Twist<br /><br /></i><b>6. Body Balance, Mind Balance<br /></b><i>Knee Lift • Tree Pose (Vrikshasana) • Eagle Pose (Garudasana) • Side Plank (Vashishthasana) • Half Moon (Ardha Chandrasana) • Hand to Big Toe Posture (Utthita hasta Padangusthasana) • King Dancer (Natarajasana) • Candle Pose (Vaparita Karani Mudra) • Warrior 3 (Virabhadrasana 3)<br /><br /></i><b>7. The Advanced Postures</b><br /><i>Supine Straight Leg Spinal Twist • Yoga Chair Pose with Squat • Balancing Yogi • Yoga Plank with Arm Work • Yoga Plank with Push-Ups • Advanced Prayer Roll Out • Advanced Bridge with Roll Out • Advanced Bridge with Roll Out and Leg Raise • Side-LyingPlank • Side-Lying Plank with Twist • Advanced Down Dog • Yoga Plank Hover • Rolling Tabletop<br /><br /></i><b>8. Relaxation and Restoration</b><br /><i>Modified Fish (Matsyasana) • Yoga Side Stretch • Standing Cat (Bidalasana) • Lion Pose (Simhasana) • Neck Stretch • Spinal Twist (Maricyasana) • Kneeling Cat (Bidalasana) • Thread the Needle • Pigeon Pose (Raja Kapotasana) • Reclined Hamstring Stretch (Supta Padangusthasana) • Cobbler Pose (Baddha Konasana) • Reclining Spinal Twist • Rocking Child Pose • Rocking Child Pose with Neck Massage • Hip Lift • Modified Corpse Pose (Shavasana)<br /></i><br /><b>9. Putting It All Together<br /></b><br /><strong>Appendix<br /></strong> Major Muscles and Their Functions<br /><br /><strong>Resources<br /><br />Ball and Video Ordering Information<br /><br />Acknowledgments<br /></strong></p>
Recenzii
"At last! A new program that merges the ancient art of yoga with the modern science of exercise physiology. In an easy-to-use format "Yoga on the Ball" provides it all--training for flexibility, strength, and endurance of body, mind, and spirit."--Sam Dworkis, author of Recovery Yoga
"A clear, comprehensive, and user-friendly book that facilitates a deeper understanding of yoga and its benefits while traveling an unconventional path. The yoga practices are equally accessible to beginners and skilled practitioners, providing useable knowledge for every reader. Highly recommended."--Leigh Crews, national spokesperson for the American Council on Exercise
"A clear, comprehensive, and user-friendly book that facilitates a deeper understanding of yoga and its benefits while traveling an unconventional path. The yoga practices are equally accessible to beginners and skilled practitioners, providing useable knowledge for every reader. Highly recommended."--Leigh Crews, national spokesperson for the American Council on Exercise
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YOGA / BODYWORK "Carol Mitchell has done a superb job of weaving ancient tradition with modern innovation. A must-read for all yoga enthusiasts!" --Dharma Singh Khalsa, M.D., author of Meditation As Medicine "Yoga on the Ball combines the ancient wisdom of yoga with modern techniques to create a unique approach to building strength and flexibility. A fun, simple, and healthy way to fitness." --Judith Hanson Lasater, PH.D., P.T., author of Relax and Renew: Restful Yoga for Stressful Times "I recommend this book to anyone looking for a new way to practice yoga." --Richard Usatine, M.D., author of Yoga Rx "At last! A new program that merges the ancient art of yoga with the modern science of exercise physiology. In an easy-to-use format Yoga on the Ball provides it all--training for flexibility, strength, and endurance of body, mind, and spirit." --Sam Dworkis, author of Recovery Yoga "A clear, comprehensive, and user-friendly book that facilitates a deeper understanding of yoga and its benefits while traveling an unconventional path. The yoga practices are equally accessible to beginners and skilled practitioners, providing useable knowledge for every reader. Highly recommended." --Leigh Crews, national spokesperson for the American Council on Exercise Medical exercise specialist Carol Mitchell offers an innovative new workout that combines the science of yoga with the technology of the exercise ball. Executing yoga postures while using the exercise ball is true "meditation in motion." It allows you to engage several muscle groups simultaneously while challenging your balance and spatial awareness in order to create a total-body workout. With only a slight roll of the ball, the deep yoga stretches can be altered to target different areas of the muscles, allowing each yoga posture to be as beneficial as possible. Yoga on the Ball presents 67 postures--from introductory to advanced poses--detailed in step-by-step instructions and accompanied by more than 225 photographs. You can customize your practice, choosing between sculpting your muscles with toning and strengthening poses or relaxing your body and mind with stretching and breathing exercises. The author also offers three progressive yoga workouts for all levels of ability. CAROL MITCHELL is a certified medical exercise specialist and international fitness trainer whose work has been featured in the Canadian Medical Journal. She is the educational director for the International Society of Yoga Education and teaches seminars on mind-body fitness to corporations, yoga and fitness practitioners, coaches, and health practitioners worldwide. She lives in Ontario.