Edeltraud Rohnfeld

Chair Yoga (eBook, ePUB)

Seated Exercises for Health and Wellbeing
Übersetzer: Oppenheimer, Anne

• Format: ePub

Produktbeschreibung

Chair yoga is a revolutionary concept designed to make the numerous benefits of classical yoga available to a wider range of physical abilities. This step-by-step program can be practiced by virtually anyone, anywhere, in any chair, to stimulate physical and mental well-being.

This fully illustrated guide contains ninety easy-to-master exercises that have been specially developed for those with a limited range of movement. Clear instructions guide the reader through each routine, all of which can be carried out safely without any previous knowledge or yoga expertise. The exercises can also be adapted by yoga teachers who want to incorporate chair yoga into their classes.

This book will be popular with anyone wanting to experience the health benefits of an easy, versatile form of yoga, particularly older people, individuals rehabilitating after injury or illness and those with physical disabilities, as well as the professionals who support them.

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Produktdetails

• Verlag: Jessica Kingsley Publishers
• Seitenzahl: 192
• Erscheinungstermin: 15. September 2011
• Englisch
• ISBN-13: 9780857010568
• Artikelnr.: 38234434

Autorenporträt

Edeltraud Rohnfeld qualified as a yoga teacher at the Berlin Yoga Institute Asha Rekai in 1991. She taught private yoga classes in Berlin for 15 years and trained yoga teachers and healthcare professionals. She later specialised in chair yoga, learning from its founder Erika Hammerstroem. She moved to Ireland in 2008 where she runs seminars on chair and classic yoga. Her website can be viewed at www.yoga-clare.com.

Inhaltsangabe

Acknowledgements. Introduction. What is chair yoga?. Why do yoga today?.
The exercises. 1. The Importance of Breathing Practice. Pranayama - control
of the breath. The breathing exercises. Mahat Mudra - breathing into the
separate parts of the lungs. 1.1. The inferior front part of the lungs
(Adham Pranayama). 1.2. The middle front part of the lungs (Madhyam
Pranayama). 1.3. The superior front part of the lungs (Adhyam Pranayama).
1.4. Full yogic breathing (Mahat Yoga Pranayama). Breathing into the side
and back parts of the lungs. 1.5. The lower side and back region of the
lungs. 1.6. The middle part of the side and back region of the lungs. 1.7.
The upper side and back region of the lungs. 1.8. Savitri Pranayama. 1.9.
Alternate nostril breathing (Surya Bhedana Pranayama). 2. Exercises for the
Feet and Toes. 2.1. Raising the heels. 2.2. Rocking on the soles of the
feet. 2.3. Rolling the feet. 2.4. Waking up the feet. 2.5. Loosening and
spreading the toes. 2.6. Clenching the toes. 2.7. Stretching the feet. 2.8.
Walking on tiptoe and on the heels. 3. Exercises for the Legs. 3.1. Pushing
the knees sideways. 3.2. Massaging the legs. 3.3. Bending the legs. 3.4.
Making circles with the heels. 3.5. Wind-releasing exercise
(Pavanmuktasana). 3.6. Clapping under the legs. 3.7. Bicycling. 3.8.
Stimulating lymph flow in the lower part of the body. 3.9. Boat pose.
Variation 1 (Navasana). Variation 2 (Nava Kriya). 4. Exercises for the
Fingers, Hands and Wrists. 4.1. Interlacing the fingers (an exercise to
develop skill). 4.2. Pressing the fingertips together. 4.3. Locking the
fingers together. 4.4. Pressing the palms of the hands together. 4.5.
Moving all the fingers separately. 4.6. Making circles with the fingers.
4.7. Fingertips touching. 4.8. Spreading out the fingers / making fists.
4.9. Opening the hands. 4.10. The Bud. 4.11. Exercise for the wrists. 4.12.
Bending the wrists. 4.13. Stretching the hands. 5. Exercises for the arms.
5.1. Making circles with the arms. Variation 1. Variation 2. 5.2. Extending
the elbows. 5.3. Widening the chest. 5.4. Relaxing the rib-cage. 5.5.
Crossing your arms. 5.6. Stretching the arms. 5.7. Harmonizing exercise.
5.8. 'PAH' exercise - loosening up the arms. 5.9. Mountain pose - upward
stretch. Variation 1. Variation 2. 5.10. Clapping your hands above your
head. 5.11. Stretching the arms and letting them go. 5.12. Pushing the
walls apart. 5.13. Pushing weights. 6. Exercises for the Back. 6.1. Dance
pose (Natarajasana). 6.2. Twisting forward bend. Variation 1. Variation 2.
6.3. Half spinal twist (Matsyendra Asana). 6.4. Tiger breathing. 6.5. Back
and arm extension. Variation 1. Variation 2. 6.6. Spinal twist with arms
bent. Variation. 6.7. Spinal twist with outstretched arms.6.8. Lateral
extension. 6.9. Back flexion with leg extension. 7. Exercises for the
Shoulders, Throat und Neck. 7.1. Propeller. 7.2. Dropping the shoulders.
7.3. Circling with the shoulders.Variation 1. Variation 2. 7.4. Massaging
the shoulders. 7.5. Shoulder stretches. 7.6. Head leaning to one side. 7.7.
Turning the head slowly (Brahma Mudra). Variation 1.Variation 2. 7.8.
Shoulder rotation. 8. Standing Exercises (Some With a Chair, Some Without).
8.1. Half- (or crescent-) moon. 8.2. The crane. 8.3. Walking with a spring
in your step. 8.4. Circling the knees. 8.5. Circling the hips. 8.6.
Circling the upper body. 8.7. Variation on standing twist (Dola Dolati,
'pendulum'). 9. Exercises for Both Sides of the Brain. 9.1. 'Clang'
exercise. 9.2. 'Gong' exercise. 9.3. Raising opposite arm and leg. 9.4.
Hand-to-knee cross-patterning exercise.Variation 1.Variation 2. 9.5.
Balancing pose.9.6. Horizontal figure-of-eight. 10. Pelvic Floor Exercise.
10.1. Tensing the muscles of the pelvic floor. 11. Exercises for the Eyes.
11.1. Energizing the eyes.11.2. Head and face massage. 11.3. Circling
around a dot. 11.4. Watching a pendulum. 11.5. Exercising the eyes. 12.
Relaxation. Conscious relaxation. Leading a yoga group. 13. Exercise
Guidelines. Planning a chair yoga session. Fifteen-minute yoga programmes.
Programme 1. Programme 2. Programme 3. Programme 4. Thirty-minute yoga
programmes. Programme 1. Programme 2 (with standing exercises). Programme
3. Programme 4 (with standing exercises). Forty-five-minute programmes.
Programme 1. Programme 2. Programme 3 (with standing exercises). Programme
4 (with standing exercises). Sixty-minute programme. More About Yoga. The
'eight-fold path'. 1. Yamas (general restrictions). 2. Niyamas
(observances). 3. Asana (pose, posture). 4. Pranayama (extension of the
breath / energy). 5. Pratyahara (withdrawal of the senses). 6. Dharana
(concentration/composure). 7. Dyana (meditation/higher awareness). 8.
Samadhi (being-at-one, ecstasy). Diet. The right diet - not just for
reasons of health. Why organic foods are preferable to those produced by
conventional agricultural methods. Why wholefoods are more nutritious and
health-giving than foods made with refined flour. Why we should think again
about eating meat. 'Rich people's meat is poor people's hunger'. Sprouting
seeds - green shoots from grain. Why sugar is harmful. Nuts. Water. Coffee
and black tea. Why garlic is healthy. Why I Wrote this Book. Index.