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    Gentle Yoga and Meditation
    Gentle Yoga and Meditation
    Gentle Yoga and Meditation
    Ebook141 pages42 minutes

    Gentle Yoga and Meditation

    By Susan Kramer

    ()

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    About this ebook

    Ebook: Included are 30 sitting and standing poses that help the physical body maintain or regain balance, (as in not falling over) and remain supple. They are adapted from standard yoga poses to be suitable for young and older adults. Then, 10 meditation techniques follow to give you a choice in various circumstances and include a meditation breathing technique, how to use a mala and mantra, sitting, walking and stress reduction meditations, and meditation for spiritual healing, developing intuition and memory skills. Yoga philosophy follows and includes a variety of virtues, any of which could be picked and used as a single practice. All poses are illustrated.
    LanguageEnglish
    PublisherLulu.com
    Release dateMar 19, 2011
    ISBN9781105443060
    Gentle Yoga and Meditation

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      Book preview

      Gentle Yoga and Meditation - Susan Kramer

      Gentle Yoga and Meditation

      Gentle Yoga and Meditation

      Susan Kramer

      Meditation, yoga

      Hand in hand

      Carrying out

      A master plan

      For lifelong health

      Mental well-being

      Harmony, happiness

      Living and giving

      Kramer, Susan

      Gentle Yoga and Meditation

      Copyright 2012 Susan Kramer

      Photography Susan Kramer and Stan Schaap

      Cover design by Susan Kramer

      ISBN: 978-1-105-44306-0

      USA

      All Rights Reserved

      Publisher: Lulu Press

      http://www.susankramer.com/books.html

      Preface

      Meditation and yoga poses, along with yoga philosophy provide a lifelong support system for balanced, harmonious living.

      In this volume the first half is dedicated to both sitting and standing poses that help the physical body maintain or regain balance, (as in not falling over), and remain supple. They are adapted from standard yoga poses to be suitable for young adults, and midlife and beyond. The standing poses can be done holding a chair back or other steady support.

      Meditation techniques follow to give you a choice in various circumstances and include a meditation breathing technique, how to use a mala and mantra, sitting, walking and stress reduction meditations, and meditation for spiritual healing, developing intuition and memory skills.

      Yoga philosophy includes a variety of virtues, any of which could be picked and used as a single practice. For example, my New Year's resolution is always the same – to be kind.

      Keep this guide handy now and in the years ahead to benefit from experiences in meditation and yoga.

      Joy in living is the goal

      Of each and every conscious soul

      And with the goal of yoga achieved

      The gift of joy is received

      Yoga Poses

      Introduction to the Poses

      This book begins with 30 yoga poses adapted to be appropriate for all adults, and midlife and beyond. My husband and I modeled them over a 10-year period between ages 53 and 63. The poses do not need to be practiced in order, but they do flow from one to the next in a naturally moving sequence.

      I developed the poses from practicing and teaching yoga and meditation since 1975, and from being a classical and modern ballet dancer as a young adult. The poses include backward and forward bending, twisting the torso, head turning, head leaning, arms working together and in opposition. There are no shoulder or headstands that could put pressure on the spine. Do what is comfortable without straining. Use a chair to maintain balance as needed.

      U.S. Department of Health and Human Services states in its report, 2008, Physical Activity Guideline for Americans in Chapter 5: Active Older Adults: Older adults should do exercises that maintain or improve balance if they are at risk of falling. This coincides with my experience working with the midlife age group.

      Below: To help establish balance, a gray vertical bar is overlaid in illustrations of off-center poses. The line begins at the top: ear over shoulder, over hip, over foot just in front of lower leg bone when feet are together, and weight between feet in open positions as in this Gentle Lion Pose –

      Guidelines for the Poses

      1. Wait an hour after eating to begin. Wear comfortable loose clothing: exercise shoes or sandals are okay for the standing poses, but bare feet are best for the sitting and lying down poses.

      2. Breathing Pattern: Before beginning each pose take a deep breath in and gently release it. Then begin even natural rhythmic breathing. For example: breathe in 1 count and breathe out 1 count, breathe in 1 count and continue. More specific breathing is mentioned with some of the poses. Do not hold your breath at any time.

      3. Use a chair or other solid support for balance with the standing poses if needed. Do not

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