Chair Yoga for You · A Practical Guide by Adkins, Clarissa C. -- Read -- Imperial Library of Trantor

Index

CONTENTS WELCOME

HOW TO USE THIS BOOK PRINCIPLES OF YOGA PRECAUTIONS

BREATHING EXERCISES

ABDOMINAL BREATHING COMPLETE BREATH ALTERNATE NOSTRIL BREATHING I ALTERNATE NOSTRIL BREATHING II ALTERNATE NOSTRIL BREATHING III

HOW TO BEGIN

SITTING POSTURES DRISHTI BREATHING AND RELAXING INTENTION

WARM-UP POSTURES

TORSO 1. CAT/COW 2. FLOWING AIRPLANE 3. FLOWING SPINAL TWIST 4. CIRCLING ARMS UPPER BODY 5. SHOULDER SHRUGS 6. SHOULDER ROLLS 7. SHOULDER RELEASE 8. SIDE-TO-SIDE NECK WARM-UP 9. TURTLE NECK 10. NECK PENDULUM 11. HALF MOON LOWER BODY 12. KNEE LIFTS 13. KNEE CROSS AND ROTATE 14. KNEE TO CHEST 15. LEG EXTENSIONS 16. ANKLE ROTATIONS 17. TOE AND HEEL TAPPING 18. FOOT ROTATIONS 19. FOOT PRESSES 20. SUN SALUTATION

ENDURANCE AND STRENGTH POSTURES

SEATED POSTURES 21. CHAIR POSE 22. ARM CIRCLES 23. TRIANGLE 24. PRAYER SQUAT FLOW 25. ELBOW TO KNEE 26. REVOLVED TRIANGLE 27. WARRIOR I 28. WARRIOR II 29. REVERSED WARRIOR 30. SIDE-ANGLE WARRIOR 31. CAMEL 32. GATE 33. EAGLE 34. CHEST EXPANSION 35. SPINAL TWIST

STANDING POSTURES

36. MOUNTAIN POSE 37. CAT/COW 38. ARM CIRCLES 39. PRAYER SQUAT FLOW 40. HALF MOON 41. TRIANGLE 42. REVOLVED TRIANGLE 43. WARRIOR I 44. WARRIOR II 45. REVERSED WARRIOR 46. SIDE-ANGLE WARRIOR 47. CAMEL 48. DOWNDOG 49. LEG RAISE 50. FORWARD BEND

BALANCE POSTURES

51. BALANCE ON TOES 52. FLAMINGO 53. KNEE LIFTS 54. KNEE TO CHEST 55. KNEE UP TWIST 56. TREE 57. DANCER’S POSE 58. DANCER WITH HALF BOW 59. WARRIOR III 60. CHAIR SQUAT 61. CHAIR SQUAT ON ONE LEG

COOL-DOWN POSTURES

62. BACK OF SHOULDER STRETCH 63. MIDDLE OF BACK STETCH 64. ROCK THE BABY 65. PIGEON 66. HAMSTRING STRETCH 67. INNER THIGH STRETCH 68. WRIST RELEASE 69. FACIAL RELEASE 70. LION POSE 71. SEATED FORWARD BEND

FINGER EXERCISES

72. FINGER FLEX 73. FINGER SQUEEZE 74. FINGER STRETCHES 75. PULL AND TWIST 76. JOINING 77. PARTING 78. THUMB TO FINGERS

FOOT AND TOE EXERCISES

79. PULL AND TWIST 80. MASSAGE 81. CLASP

EYE EXERCISES

82. UP-DOWN RIGHT-LEFT 83. DIAGONAL RIGHT-LEFT 84. AROUND THE CLOCK 85. FINGER GAZE 86. COVERED EYES

FINAL RELAXATION AND MEDITATION

PREPARING TO RELAX RELAXING BODY AND MIND MEDITATION NAMASTE

APPENDIX SAMPLE SESSIONS SANSKRIT NAMES RESOURCES

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