Preface: The Evolution of Therapeutic Yoga for Seniors xv
Part 1: Yoga for Healthy Aging
Introduction: If You Can Breathe, You Can Relax into Yoga 3
Movement as Anti-aging Medicine 20
Partnering with Your Health Care Provider 24
2. Yoga for the Perfectly Imperfect Body 25
Heart and Circulatory Problems 26
3. Yoga for the Functional Body 51
Part 2: Relax into Yoga Practices
4. Practice Guidelines and Essentials 63
Prepare Your Space: Inspiration, Steadiness, and Comfort 64
Prepare Your Body: Inside and Out 65
Prepare Your Mind: Intention, Awareness, and Connection 66
Prepare Your Practice Rhythm: Steady and Comfortable Buildup 67
5. Week 1: The Foundational Practice to Relieve Tension and Enhance Flexibility 69
6. Week 2: Standing Poses to Enhance Strength and Balance 87
7. Week 3: Seated Poses to Improve Alignment, Range of Motion, and Strength 103
Finger and Toe Flings and Curls 108
8. Week 4: Balance Poses to Boost Strength and Reduce Fall Risk 125
9. Week 5: Back Strengthening to Support Healthy Posture 145
10. Week 6: Core Strengthening to Enhance Spinal Health 165
11. Additional Practices to Enhance Vigor and Relaxation 183
Flowing Sequences to Build Endurance and Enhance Vigor 184
Quieting Practices to Stretch and Relax 201
12. Continuing Your Journey 211
How to Find a Well-Qualified Yoga Teacher 225
How to Find Trusted Medical Information 226