[Dummies 01] • Mind-Body Fitness For Dummies by Iknoian, Therese -- Read -- Imperial Library of Trantor

Index

Title Contents Introduction

About This Book The Hazards of Forging a New Trail Why You Need This Book How to Use This Book How This Book Is Organized Icons Used in This Book

Part I : Setting Out on the Mind-Body Path Chapter 1: Making the Mind-Body Connection

Defining Mind-Body Fitness Presenting Three Classifications of Mind-Body Methods Making All Exercise a Mind-Body Experience Exploring Promising Mind-Body Methods

Chapter 2: Choosing Your Path

Figuring Out Your Goals Comparing the Benefits Side-by-Side Determining Your Limitations Comparing the Limitations Side-by-Side

Chapter 3: Finding What You Need: Garments, Gear, Space, and Instruction

Dressing the Mind-Body Part Assembling Other Odds ’n’ Ends Choosing Your Room to Move Where Oh Where Does My Practice Lie? Investigating Instructional Info

Chapter 4: Bringing You All the Movement Basics

Turning Off Your Gray Matter Breathing Deeply and Easily Relaxing Those Muscles Warming It Up and Cooling It Down Striking the Perfect Posture Achieving a Neutral Spine Carrying a Powerful Center Finding Energy Central

Part II : The Science and Art of Mind-Body Methods Chapter 5: Getting Your Mind and Body Fit and Healthy

Prepping for a Safe, Sane Workout Trying Aerobic Exercise Getting a Hold on Strength Workouts

Chapter 6: Managing Your Health Mindfully

Weighing the Variables Remembering Your Environment Sizing Up the Benefits Making the Benefits Work for You

Part III : Yoga Primer and Postures Chapter 7: You Go, Yoga! The Basics and Benefits

To Ohmmm or Not to Ohmmm Connecting the Branches of Yoga to One Trunk Realizing the Benefits, Whichever Branch You’re Out On Using Yoga Your Way Making Matting (And Other Equipment) Decisions

Chapter 8: Preparing Yoga Postures

Speaking the Language of Yoga Recognizing the Key Principles It Hasta Be Hatha Working through the Three Parts of a Yoga Session Getting into It: 22 Asanas to Try

Chapter 9: Lining Up Your Yoga Sequence

Warming Up — The All-Important Step Moving to Vinyasas That Suit Any Fancy Quickening the Sequence with a Couple of Mini-Vinis

Part IV : The Flow of Ancient Chinese Mind-Body Arts Chapter 10: Slowing Down with Tai Chi Chuan

Practicing Something Mindful, or Martial? Going Slow and Sure, Receiving Benefits for Sure Choosing a Style Praising the Principles Trying a Basic Menu of Forms

Chapter 11: Finding Your Inner Fountain of Energy with Qigong

Feeling the Energy of Qigong Uncovering Qigong’s Benefits Practicing the Principles of Qigong Practicing Powerfully Quiet Postures

Chapter 12: Mixing and Matching Chinese Mind-Body Arts

Fitting Forms to Your Tai Chi Mood Freeing Your Chi with Meditative Qigong Moves Tai plus Qi: Doing Them Together

Part V : Presenting Pilates® Chapter 13: Benefitting from the Power of Pilates Movement

Discovering Pilates Assembling Your Pilates Stuff

Chapter 14: Performing Pilates- Inspired Exercise

Understanding Key Concepts for All Pilates Moves Mastering Preliminary Exercises on the Mat Basic Exercises on the Mat Trying Basic Exercises Using the Reformer No Reformer Handy? Try a Stretchy Band

Chapter 15: Picking a Pilates Lineup

Picking Up Tips for Better Pilates Workouts Facing the Basic Pilates Workout Trying a Couple of Mini-Workouts

Part VI : Exploring More Mind-Body Methods Chapter 16: Trying Out the Modern Classics

Using the Feldenkrais Method Sampling Some Feldenkrais Lessons Observing the Alexander Technique Moving and Motivating with Laban Movement Analysis Changing Your Perspective through Inversion Therapy Introducing a Few More Modern Classics

Chapter 17: Meeting the New Kids on the Mind-Body Block

Rolling Around with Body Rolling Integrating NIA Choosing the Chi Ball Method Introducing a Few More New Kids

Part VII : Pulling It All Together Chapter 18: Making Mind-Body Your Fitness Lifestyle

Fitting Mind-Body into Each Day Creating a Sanctuary Extending Mind-Body ’Round the Clock Taking Care of Your Body Taking a Mind-Body Minute

Chapter 19: Fitting Mind-Body Methods into a Complete Picture

Matching Up the Levels Applying the Levels Integrating Mind-Body with Traditional Exercise Sampling Some Pure Mind-Body Combos

Part VIII : The Part of Tens Chapter 20: Ten Reasons to Try Mind-Body Workouts

Experiencing a Softer Movement Trying Fitness That Flows Relaxing with No Demands for Perfection Finding Your Own Limits without an Instructor Yelling In Your Face Enjoying Inner Peace and Calm Breathing Better Finding an Inner Focus Gaining Strength without Weights Acquiring Flexibility without Pain Getting Aerobic Fitness without Impact

Chapter 21: Ten Physical Benefits of No-Pain, You-Gain Mind-Body Fitness

Reduce Stress and Anxiety Achieve Better Balance Improve Your Posture Develop Strong, Toned Abs Decrease Low Back Pain Acquire More Flexible Muscles Increase Your Strength Strengthen Your Bones Acquire a Heartier Heart and Lungs Lower Your Blood Pressure

Chapter 22: Ten Times to Take a Mind-Body Moment

Before Going to Sleep While Waiting in Line During Your Shower After a Fight When You Get Up in the Morning When Warming Up Before Exercise When Cooling Down After Exercise Before Picking a Fight When You’re on Deadline While Walking Through a Store

Chapter 23: Ten Tips for Finding the Best Teacher, Class, or Video

Checking into a Club, Studio, or Private Training Zeroing In on the Right Location Deciding On the Method, Style, or Philosophy You’re Interested In Inquiring about the Frequency of the Classes Finding Out about the Club’s Longevity Interviewing Instructors about Their Credentials Making Sure the Price Is Right Finding Out Whether You Can Sit In on a Class Using Instructional Videos Knowing When It Feels Right

Appendix: Your Resource for More Mind-Body Fitness Ideas

General Mind-Body and Fitness Sources Alexander Body Rolling Chi Ball Method Feldenkrais Inversion Therapy Laban NIA Pilates Tai Chi Chuan and Qigong Yoga Other Methods

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