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    Rosie's Remedial Yoga (Full Color Edition)
    Rosie's Remedial Yoga (Full Color Edition)
    Rosie's Remedial Yoga (Full Color Edition)
    Ebook336 pages1 hour

    Rosie's Remedial Yoga (Full Color Edition)

    By Rosita Evans

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    About this ebook

    It is my personal belief that certain yoga postures practiced today can be potentially harmful and can cause injury. I believe Yoga should be allowed to evolve and develop in line with our medical knowledge. I have therefore removed those postures that I feel could be dangerous from my programme, to make this book as safe and enjoyable as possible



    Finally! A yoga programme that is safe and effective, with fully explained and illustrated postures that can be realistically achieved, with results that are medically beneficial, rewarding and long lasting.

    Here, at last, is a yoga teacher who readily admits that certain yoga postures can be harmful, and has simply removed them from her programme, leaving you with a totally safe, effective and enjoyable yoga workout.
    LanguageEnglish
    PublisherXlibris UK
    Release dateJun 7, 2013
    ISBN9781483616537
    Rosie's Remedial Yoga (Full Color Edition)
    Author

    Rosita Evans

    Rosie qualified as a Fitness Instructor and Personal Trainer in 1986, and went on to specialise in Hatha Yoga, which has been a passion of hers since childhood. She is interested in all aspects of health and fitness, including complementary and holistic therapies. She has a particular interest in remedial yoga, and has studied and researched this subject for many years. The safety of her students is of paramount importance to Rosie, and she has therefore removed all potentially dangerous postures from her classes, and from this book. She has also spent some time working with a large physiotherapy and sports injury practice, teaching remedial yoga to patients as part of their recovery programme. She is “Fitness Expert” for Woman’s Weekly magazine, one of the best selling weekly women’s magazine in the United Kingdom, and has also written health-related articles for the Diabetes Research Foundation. Born in London, Rosie now lives in Harrow, Middlesex. She is the principal Yoga instructor for two large gyms in Harrow, and has been teaching yoga for more than 20 years. Already a published author, her first book entitled “Rosie’s Armchair Exercises” was published in 2002.

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      Book preview

      Rosie's Remedial Yoga (Full Color Edition) - Rosita Evans

      Copyright © 2013 by Rosita Evans. 306158-EVAN

      Library of Congress Control Number: 2013905518

      ISBN: Softcover 978-1-4836-1651-3

      Hardcover 978-1-4836-1652-0

      Ebook 978-1-4836-1653-7

      All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the copyright owner.

      Rev. Date: 06/22/2013

      To order additional copies of this book, contact:

      Xlibris Corporation

      0-800-644-6988

      www.xlibrispublishing.co.uk

      Orders@ Xlibrispublishing.co.uk

      Harpreet.tif

      Photography by

      Harpreet Castleton of

      Magenta Photography.com

      Contents

      Foreword

      About the Author

      Disclaimer

      A Brief Introduction to Yoga

      Safety

      Yogic Breathing

      Relaxation

      Hand Positions

      POSES

      SECTION 1

      ENERGISING POSES

      Rejuvenator Stretch

      Chair Pose

      Mountain Pose

      Sumo Pose

      Triangle Pose

      Reverse Triangle Pose

      Warrior 1

      Warrior 2

      Proud Warrior

      Assisted Side-Angle Pose

      Modified Half-Candle Pose

      Bridge Pose

      Windbreaker Pose

      SECTION 2

      BALANCE POSES

      Heel to Toe Pose

      Crane Pose

      Archer Pose

      Dart Pose

      Tree Pose

      Eagle Pose

      Standing Half Lotus Pose

      Kneeling Crescent Moon Pose

      SECTION 3

      STRENGTHENING POSES

      Incline Plank Pose

      Side Incline Plank Pose

      Scorpion Pose

      T- Stand (Modified and Full)

      Full T- Stand:

      Moving Cobra Pose

      Z Pose

      Baby Crow Pose

      Standalone Jack-knife Pose

      Extended Bridge Pose

      Mermaid Pose

      SECTION 4

      SPINAL POSES

      Cat Pose

      Active Cat Pose

      Spinal Realignment Pose

      Locust Pose

      Cobra Pose

      Open (Partial) Bow Pose

      Bow Pose

      Forward Bend/Fan Pose

      Fan Pose

      Spinal Circles

      Converse Circles (Hip Circles)

      Spinal Roll

      Supine Spinal Twist

      Standing Cat Pose

      SECTION 5

      ABDOMINAL POSES

      Abdominal Hollowing

      Boat Pose

      Rocking Boat Pose

      Extended Leg Pose

      Split Bamboo Pose

      Scissor Pose

      Plank Pose

      SECTION 6

      FLEXIBILITY POSES

      Butterfly Pose

      Diamond Pose

      3-stage Jack-knife Pose (Seated Forward Fold)

      Cross-Legged Sequence

      Seated Spinal Twist

      Kite Pose

      Latch Pose

      Lizard Pose

      Praying Mantis Pose

      Pigeon Pose

      Wolf Seat

      Hamstring Vinyasa

      Downward Facing Dog Pose (Downward Dog)

      Carpal Stretch

      SECTION 7

      RELAXATION POSES

      Corpse Pose

      Child Pose

      Extended Arm Child Pose

      Foreword

      Rosie’s Remedial Yoga is an excellent insight into how Yoga should be performed, effectively and safely.

      Sadly, as we get older our joints normally become stiffer, and as such they become more vulnerable to aches and pains. The practice of Yoga can slow down this stiffness, and hence potential aches and pains, if done on a consistent basis. Because Yoga has also been in existence and arguably practiced for thousands of years, the long term benefits have been well documented, not only in regard to the physical side, but also the mental and emotional side.

      I have personally known Rosie for many years, and she is truly professional and an expert in her field. She has managed to create a yoga programme with safety as the main focus, and that is what makes this book unique.

      Her passion and experience is seen by many of my patients, all of whom have nothing but praise for her. If you embrace this book and consistently work on her exercises, I have no doubt that it will help your flexibility, muscle strength and state of mind.

      dr%20solomom-1.tif

      Dr Solomon Abrahams, PhD, MSc, BSc, MCSP, SRP

      Consultant Physiotherapist

      About the Author

      IMG_8766-Edit_bw.png

      Rosie qualified as a Fitness Instructor and Personal Trainer in 1986, and went on to specialise in Hatha Yoga, which has been a passion of hers since childhood.

      She is interested in all aspects of health and fitness, including complementary and holistic therapies. She has a particular interest in remedial yoga, and has studied and researched this subject for many years. The safety of her students is of paramount importance to Rosie, and she has therefore removed all potentially dangerous postures from her classes, and from this book.

      She has also spent some time working with a large physiotherapy and sports injury practice, teaching remedial yoga to patients as part of their recovery programme.

      She is Fitness Expert for Woman’s Weekly magazine, one of the best selling weekly women’s magazines in the United Kingdom, and has also written health-related articles for the Diabetes Research Foundation.

      Born in London, Rosie now lives in Harrow, Middlesex, in the United Kingdom. She is the principal Yoga instructor for two large gyms in Harrow, and has been teaching yoga for more than 20 years.

      Already a published author, her first book entitled Rosie’s Armchair Exercises was published in 2002.

      Disclaimer

      Before you start this yoga programme:

      • Always consult your GP before starting a new fitness programme if you do not exercise regularly.

      • Do not attempt the exercises if you are recovering from an injury or illness, without first consulting your doctor.

      • Always stop an exercise if it causes pain.

      • Do not attempt these exercises if you have been drinking alcohol.

      • Wait at least two hours after eating before attempting the exercises.

      • Although many of the exercises are fine for use in pregnancy, this exercise programme has not been made with pregnancy in mind, so we cannot recommend that you follow them.

      • Make sure you are warm and wearing loose, non-restrictive clothing.

      • You will need a yoga mat or a non-slip exercise mat.

      • You are advised to read through the directions for each pose completely at least once before attempting it. Pay particular attention to the Note section at the end of each pose, where guidance and advice are given.

      A Brief Introduction to Yoga

      Yoga originated thousands of years ago in India. The oldest archaeological evidence of its existence is provided by a number of stone figures in yogic postures, which were excavated from the Indus Valley and believed to date from around 3000BC.

      Yoga was first brought to Europe in the 1800’s by colonial administrators, soldiers and scholars returning from residence in India. This led to visits to Europe in the early 1900’s by leading yogis from India, who toured and demonstrated yoga. Interest continued to grow, and in the 1980’s it culminated in an explosion of yoga classes in the west, particularly Britain and the USA. It is currently considered the most popular form of exercise in the western world.

      The underlying purpose of Yoga is to reunite our spiritual and mental self with our physical self, thereby making us whole. The actual word YOGA means literally joining.

      Anyone can practice Yoga. You don’t need special equipment or clothes – just a small amount of space and a strong desire for a healthier lifestyle, and a fitter body. The Yoga postures exercise every part of the body, stretching and toning the muscles and joints, the spine and the entire skeletal system. By releasing physical and mental tension, they also liberate vast resources of energy. The breathing exercises revitalise the body, leaving you feeling calm and refreshed.

      In recent years, medical research has begun to pay attention to the beneficial effects of Yoga. Studies have shown, for example, that the relaxation poses can relieve high blood pressure, and that the regular practice of Yoga can help conditions such as arthritis, chronic fatigue, asthma, digestive problems and some heart conditions. One six-month study on the effects of Hatha Yoga demonstrated a significant increase in lung capacity and respiration, reduced bodyweight and measurements, and an improved ability to resist stress.

      I have included in this book many poses with proven medical benefits – not only those I have just touched upon, but also poses to:

      • strengthen the spinal muscles

      • mobilise the hips

      • help reduce the effects of Osteoporosis/loss of bone density

      • improve posture

      • stimulate the circulatory system reducing the risk of deep vein thrombosis and varicose veins

      • help prevent incontinence and prolapse of the bladder or bowel.

      Many people are first drawn to Yoga as a way to keep their bodies fit, strong and supple. The regular practice of Yoga will give your body not only flexibility, but a longer, leaner more streamlined look. Others come seeking help or relief for a specific complaint, like tension or backache. Whatever your reason, Yoga can work for you, on both a physical and a mental level.

      There are four main physical benefits to regularly practising Hatha Yoga:

      • It will strengthen, tone and stretch your muscles

      • It will keep your joints strong and mobile

      • It will improve your levels of flexibility and suppleness

      • It will maintain a healthy circulation

      Safety

      Obviously, when yoga was first brought to the UK back in the 19th Century, we did not have the benefits of CT scans, X-Rays, or the vast array of medical technology and resources we now have at our fingertips. As a result, we were not aware at that time of just how easy it is to damage the human body. It is my personal belief that certain yoga postures practiced today can be potentially harmful and can cause injury. I believe that yoga should be allowed to evolve and develop in line with our ever-improving medical knowledge. I have therefore removed those postures that I feel could be dangerous from my yoga practice, in order to make this book as safe and enjoyable as possible. So, for example, I will not be asking you to stand on your head, or your shoulders, both of which can cause compression of the very

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