Yoga XXL by Kollak, Ingrid -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Contents Foreword Linda Bacon, PhD Acknowledgments Part I How to use This Book

Chapter 1. Yoga Is for Everybody

Healthy Yogis Come in All Sizes How Yoga Works Body Awareness Self-Awareness and Self-Reliance

Chapter 2. Getting Started

General Notes of Caution Breathing and Moving Clothing and Equipment Finding the Right Yoga Class Develop Your Own Yoga Practice Keeping a Personal Journal The Structure of This Book Yoga is Joy

Part II Yoga for People with Bigger Bodies

Chapter 3. Postures Lying on the Back (Supine)

Supine Starting Posture Shanti Asana Lying Palm Tree Posture Lying Tree Posture Modified Crocodile Posture Hip Joint Rotation Supine Knee Rotation Knees to Chest Supine Arms and Legs Stretch Spider Posture Shoulder Bridge

Chapter 4. Postures Lying on the Side

Leg Lift Sideways Head Lift Sideways

Chapter 5. Postures Lying on the Stomach (Prone)

Prone Arms and Legs Stretch Prone Shanti Asana Sphinx Posture Cobra Posture Lying Bow Posture

Chapter 6. Seated Postures and Bows

Staff Posture Seated Posture on a Chair Head to Knee Modified Turtle Posture Head Bow Sideways Fish Posture Modified Table Posture

Chapter 7. Seated Postures and Rotations

Head Rotation Head and Arm Coordination Arm Rotation with Outstretched Arms Arm Rotation with Bent Arms Hand Lotus Posture

Chapter 8. Kneeling Postures

Sitting on the Heels Cow Posture Tiger Posture Threading the Needle Posture Torso Rotation Child Posture Child and Tiger Posture Modified Folded Leaf Posture Modified Side Rest

Chapter 9. Standing Postures and Bows

Upright Standing Posture Hero 2 Posture Modified Mountain Posture Triangle in Motion Half Moon Posture Hero 1 Posture Stargazer Standing Bow Posture

Chapter 10. Standing Postures with Rotations

Torso Rotation Hip Rotation Knee Rotation Twisted Triangle Posture

Chapter 11. Balancing Postures

Palm Tree Posture Tree Posture Modified Hero 3 Posture

Chapter 12. Inversions

Modified Shoulder Stand Legs Up the Wall

Chapter 13. Eye Exercises

Focus Near and Far The Lying Eight Cupping and Blinking

Chapter 14. Pranayama

Alternate Nostril Breathing Tiger Breathing Camel Posture Great Gesture

Chapter 15. Relaxing Postures

Kaya Kriya Yoga Nidra

Chapter 16. Awareness and Meditation

Walking Meditation Meditation on Your Body Mantra Meditation Sound Meditation Visual Meditation Silence in the Stream of Your Thoughts

Part III Postures in flowing Motion

Chapter 17. Swinging Arms

Posture 1: Triangle in Motion Posture 2: Arm Lift Posture 3: Arm Rotation Posture 4: Repeat Posture 2, Arm Lift Posture 5: Folded Hands

Chapter 18. Fancy Leg and Footwork

Posture 1: Chair Posture with Folded Hands Posture 2: Chair Posture with Splayed Fingers Posture 3: Chair Posture with Outstretched Arms Posture 4: Forward Bow with Stretched Knees

Chapter 19. Arm and Leg Coordination

Posture 1: Hero 2 Posture 2: Folded Arms in Standing Position Posture 3: Crossed Legs and Folded Hands

Part IV Routines to help you develop a Daily Yoga Practice

Enjoy Yoga Every Day Notes of Caution Remember Have a Quick Look Chapter 20. To Wake Up

Knees to Chest Dorsal Knee Rotation Torso Rotation Palm Tree Posture

Chapter 21. To Relieve Tension

Head Rotation Arm Rotation with Bent Arms Hand Lotus Hip Rotation Knee Rotation

Chapter 22. To Recharge

Alternate Nostril Breathing Hero 2 Posture Hero 1 Posture

Chapter 23. To Sleep Well

Legs Up the Wall Crocodile Posture Yoga Nidra

Resources and Recommended Reading Notes Index

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