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Gentle Yoga and Meditation

Gentle Yoga and Meditation

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Gentle Yoga and Meditation

Lunghezza:
141 pagine
42 minuti
Editore:
Pubblicato:
Mar 19, 2011
ISBN:
9781105443060
Formato:
Libro

Descrizione

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.
Editore:
Pubblicato:
Mar 19, 2011
ISBN:
9781105443060
Formato:
Libro

Informazioni sull'autore


Correlato a Gentle Yoga and Meditation

Leggi altro di Susan Kramer
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Anteprima del libro

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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