The Harvard Medical School guide to yoga 8 weeks to strength, awareness, and flexibility
Book - 2017
"While 36.7 million Americans practice yoga, there are still plenty who don't yet: in fact, half of all Americans profess interest in this ancient tradition and more studies show the benefits of yoga for stress reduction, physical fitness, and chronic conditions each year. The Harvard Medical School Guide to Yoga is a comprehensive guide that gets to the true healing heart of yoga and its latest research, through the techniques that authors Marlynn Wei and James Groves have used to great success with their clients. With a streamlined eight-week program, illustrations, adaptable sequences, principles of yoga safety, and an unpacking of the "eight limbs" of yoga-including breathing techniques and meditation, The Harvard Me...dical School Guide to Yoga is a medically sound overview of the practice, from a known and trusted brand"--
- Subjects
- Published
-
Philadelphia, PA :
Da Capo Lifelong
[2017]
- Language
- English
- Main Author
- Other Authors
- Physical Description
- xviii, 318 pages : illustrations ; 23 cm
- Bibliography
- Includes bibliographical references and index.
- ISBN
- 9780738219363
- Disclaimer
- Cautions on Rapid or Forceful Yoga Breathing
- Cautions on Hot Yoga
- Reference List
- Chapter 1. Why Do Yoga?
- Benefits of Yoga
- Our Stories
- How to Use This Book
- How Can I Figure Out the Right Style of Yoga for Me?
- How Do I Find a Yoga Teacher?
- Chapter 2. Historical Frameworks of Yoga
- Eight Paths of Classical Yoga
- Historical Approaches to the Human Body
- Chapter 3. The Modern Science of Yoga
- The Rapid Rise of Scientific Yoga Research
- The Problem of Stress
- The Mind-Body Connection and Relaxation Response
- Yoga Improves Flexibility and Balance
- Yoga Builds Muscle and Bone Strength
- Yoga Improves Heart Health
- Yoga Helps with Weight Management
- Yoga Helps You Sleep Better
- Yoga and Brain Health
- Yoga Changes Neurotransmitters
- Yoga Boosts Natural Antioxidants
- Yoga Reduces Inflammation, Strengthens Your Immune System
- Yoga Protects Our DNA
- Chapter 4. Build Your Foundation
- Awareness
- Nonjudgmental Attitude
- The Present Moment
- Self-Compassion
- A Beginner's Mind
- Intentions
- Expectations
- Resilience
- Trust
- Self-Acceptance
- Your Personal Path
- Chapter 5. How to Prevent Yoga Injuries
- General Tips to Prevent Injuries
- How to Protect Your Joints
- What If I Have an Active Medical Condition?
- Rare but Serious Injuries
- Chapter 6. Breathe More, Breathe Better: Yoga Breathing (Pranayama)
- Models of Yoga Breathing
- Yoga Breathing Components
- The Science of Breath
- Cautions for Yoga Breathing
- Seated Posture
- Yoga Breathing Techniques
- Common Problems with Yoga Breathing
- Chapter 7. Roll Out Your Mat: Yoga Poses (Asanas)
- Core Principles of Yoga Poses
- Equipment
- How to Get Started
- Starting Poses
- Warm-up Poses
- Arm Support Poses
- Forward Bend Poses
- Standing Poses
- Twisting Poses
- Balancing Poses
- Backbend Poses
- Hip Opener Poses
- Cool-Down Poses
- Chapter 8. Deepen Your Practice: Muscle Locks (Bandhas) and Hand Expressions (Mudras)
- Muscle Locks (Bandhas)
- Hand Mudras
- Chapter 9. Learn How to Meditate (Dhyana)
- What Is Meditation?
- Why Meditate?
- What's the Science Behind Meditation?
- How Do I Get Started?
- What If I'm Too Busy to Meditate?
- Is Meditation for Everyone?
- Meditation Techniques
- Chapter 10. Putting It All Together: Our 8-Week Yoga Program
- General Structure of Yoga Pose Sequence
- Our 8-Week Yoga Program
- Week 1. Grounding
- Week 2. Compassion
- Week 3. Strength
- Week 4. Energy
- Week 5. Resilience
- Week 6. Balance
- Week 7. Stress Relief
- Week 8. Gratitude
- Beyond Our 8-Week Program
- Appendix A. Yoga for Specific Health Conditions
- Physical Conditions
- Psychological Conditions
- Appendix B. Yoga and Pregnancy
- Acknowledgments
- Notes
- Index