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    Stairway to Yoga
    Stairway to Yoga
    Stairway to Yoga
    Ebook156 pages1 hour

    Stairway to Yoga

    By Karen Gale

    ()

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    About this ebook

    If you would love to practice yoga but can’t imagine doing so because ...

    ... you don't look like the contortionists in the yoga books,
    ... you don't look like the yoga instructor in the fitness center, and
    ... you’ve tried a class and it really hurt ...

    Stairway to Yoga is for you. Whether you’re older, heavier, injured, pregnant, or merely normal, you’ll be able to use stairs to begin a serious

    LanguageEnglish
    PublisherKaren Gale
    Release dateDec 17, 2012
    ISBN9780984411917
    Stairway to Yoga
    Author

    Karen Gale

    Karen Gale, a registered massage therapist in private practice for the past 30 years, has taught yoga for several institutions, including Progressive Insurance and Bally’s Total Fitness Center. As an undergraduate, she majored in dance and later received a BA in psychology from Colorado University. She received her certification in massage therapy from Collinsons School of Massage and Therapeutics in Colorado Springs. She is also a certified Thai Massage Practitioner and ergonomics specialist.

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      Book preview

      Stairway to Yoga - Karen Gale

      Stairway to Yoga

      How to practice yoga when it seems impossible

      Karen Gale

      Published by Stairway Publications, LLC at Smashwords

      Copyright © 2012 Karen Gale.

      All rights reserved. No part of this book may be copied or otherwise reproduced without the written permission of the author.

      Smashwords Edition, License Notes

      This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you're reading this book and did not purchase it, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.

      Publisher

      Stairway Publications, LLC

      1422 N. Hancock 4south

      Colorado Springs, CO 80903

      Book Editing and Cover Design

      Kenneth Guentert, The Publishing Pro, LLC, Colorado Springs, Colorado

      Contents

      ***

      Preface

      Section 1: Yoga Breathing: Pranayama

      The Significance of Breath

      Section 2: Standing Poses

      Mountain Pose: Tadasana

      Standing Forward Fold: Uttanasana

      Wide-legged Forward Bend: Prasarita Padottanasana

      Triangle Pose: Trikonasana

      Extended Side Angle Pose: Utthita Parsvakonasana

      Revolved Triangle Pose: Parivrtta Trikonasana

      Revolved Side Angle Pose: Parivrtta Parsvakonasana

      High Lunge: Ashva Sanchalanasana

      Warrior Pose I: Virabhadrasana I

      Warrior Pose II: Virabhadrasana II

      Warrior Pose III: Virabhadrasana III

      Half Moon Pose: Ardha Chandrasana

      Section 3: Sitting Poses

      Easy Pose: Sukhasana

      Seated Forward Fold: Paschimottanasa

      Child’s Pose: Balasana

      Camel Pose: Ustrasana

      Half Spinal Twist: Ardha Matsyendrasana

      Fire Log Pose: Agnistambhasana

      Bound Angle Pose: Baddha Konasana

      Squatting Pose: Malasana

      Spread Leg Forward Fold: Upavistha Konasana

      Section 4: Floor Poses

      Cat Pose & Cow Pose: Marjaryasana & Bitilasana

      Downward Facing Dog: Adho Mukha Svanasana

      Plank Pose: Purvottanasana

      Side Plank Pose: Vasisthasana

      Side Plank Pose (Variation): Vasisthasana

      Dolphin Pose: Makarasana

      One-Legged King Pigeon: Eka Pada Rajakapotasana

      Bridge Pose: Setu Bandha Sarvangasana

      Wheel Pose: Urdhva Dhanurasana

      Shoulder Stand: Sarvangasana

      Plough Pose: Halasana

      Fish Pose: Matsyasana

      Reclining Bound Angle Pose:Supta Baddha Konasana

      Corpse Pose: Savasana

      Section 5: Pre-Natal Yoga

      The Benefits

      Before You Begin

      During Your Practice

      Yoga Poses for the Pregnancy

      Section 6: Home Practice Sequences

      Before You Begin

      Sequence 1—Sun Salutation: Surya Namaskar

      Sequence 2

      Sequence 3

      Sequence 4

      Section 1

      Yoga Breathing: Pranayama

      The Significance of the Breath

      ***

      The importance of an adequate oxygen supply has been recognized for thousands of years. Various breathing techniques have been developed that revitalize the mind and the body. Proper breathing stimulates the vital energy known as prana and allows more oxygen to the blood, the brain, and vital organs. Scientists have discovered that oxygen is critical for the production of adenosine triphosphate (ATP), a chemical involved in the production of energy.

      Proper breathing increases lung capacity, strengthens your cardio-vascular and endocrine systems, releases toxins and waste products from the body, and rejuvenates your skin. Once you begin to breathe properly, you might notice that you have more energy and generally feel better. Because proper breathing strengthens your auto-immune system, you will become ill less often and for shorter periods of time.

      With more oxygen in your system, you will feel better mentally and emotionally as well.

      While it is challenging for new students to remember to breathe while doing yoga postures, it is crucial to do so. Breathing helps you gain the maximum benefit from the pose. Breathe slowly, steadily, and completely. Your breathing should be effortless, without strain. Holding your breath increases stress, making it more difficult to maintain a posture.

      Yoga postures and breathing are always coordinated. Inhalation happens during movements that expand the chest and abdominal cavity. Exhalation happens during movements that narrow the chest and abdominal cavity. Again, never hold your breath during your yoga practice.

      Back to Contents

      Section 2

      Standing Poses

      Mountain Pose

      Tadasana

      ***

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