Оглавление
Cheryl Isaacson. 20 MINUTES TO MASTER ... YOGA
IN THE SAME SERIES
ABOUT THE AUTHOR
ABOUT THIS BOOK
CONTENTS
YOGA
CHAPTER 1. WHAT IS YOGA? NOT JUST KNOTS …
YOGA’S SPIRITUAL PATH
CREATING BALANCE
YOGA’S PHILOSOPHICAL PATH
CHAPTER 2. THE ORIGINS OF YOGA
THE VEDIC AGE
THE INDIAN EPICS
YOGA THROUGH THE AGES
HATHA YOGA
THE RISE OF MODERN YOGA
YOGA TODAY
CHAPTER 3. WHAT CAN YOGA DO FOR ME?
IT STRETCHES THE MUSCLES …
IT DELAYS THE AGEING PROCESS …
IT LOOSENS AND STRENGTHENS THE SPINE …
IT IMPROVES CIRCULATION …
IT HELPS DIGESTION …
IT CALMS THE NERVES …
IT BALANCES HORMONES AND EMOTIONS …
AND THAT’S NOT ALL …
IT HELPS CAST OFF BAD HABITS …
AND FINALLY …
CHAPTER 4. FINDING A TEACHER AND CLASS. THE MANY PATHS OF YOGA
THE DIFFERENT SCHOOLS OF YOGA
THE YOGA CLASS – WHAT TO EXPECT
THE CHAKRAS
CHAPTER 5. GETTING PHYSICAL – DOING THE POSTURES. GETTING STARTED
WHEN TO PRACTISE
BEFORE YOU START
FIRST – RELAX!
DEEP BREATHING
WARMING UP EXERCISES
CAT POSE
POINTS TO REMEMBER
STANDING POSTURES (SANSKRIT NAMES ARE IN BRACKETS) DOWN DOG (ADHO MUKHA SHVANASANA)
TRIANGLE (UTTHITA TRIKONASANA)
STANDING FORWARD BEND (UTTANASANA)
WIDE LEG STRETCH (PRASARITA PADOTTANASANA)
WARRIOR (VIRABHADRASANA)
SITTING AND LYING POSTURES. HERO POSE (VIRASANA)
COBBLER POSE (BADDHA KONASANA)
FORWARD BEND (PASCIMOTTANASANA)
BACKBEND. COBRA (BHUJANGASANA)
TWISTING POSTURE. SPINAL TWIST (BHARADVAJASANA)
INVERTED POSTURE. SHOULDERSTAND (SALAMBA SARVANGASANA)
FINISHING A SESSION. BREATHING EXERCISES
ALTERNATE NOSTRIL BREATHING (ANULOMA VILOMA)
HEAD-CLEARING EXERCISE (KAPALABHATI)
DEEP RELAXATION
CHAPTER 6. YOGA AND MEDITATION
BE HERE NOW
MEDITATION EXERCISE
CHAPTER 7. YOGA AND DIET
CHAPTER 8. YOGA FOR SPECIFIC PROBLEMS
RESOURCE GUIDE. British Wheel of Yoga
Astanga Yoga London
Iyengar Yoga Institute
Transcendental Meditation Program
Yoga Biomedical Trust
CHAPTER 1. WHAT IS YOGA?
YOGA THROUGH THE AGES
HATHA YOGA
THE RISE OF MODERN YOGA
WHAT CAN YOGA DO FOR ME? IT STRETCHES THE MUSCLES …
IT DELAYS THE AGEING PROCESS …
IT LOOSENS AND STRENGTHENS THE SPINE …
IT IMPROVES CIRCULATION …
IT HELPS DIGESTION …
IT CALMS THE NERVES …
IT BALANCES HORMONES AND EMOTIONS …
AND THAT’S NOT ALL …
IT HELPS CAST OFF BAD HABITS …
AND FINALLY …
FINDING A TEACHER AND CLASS. THE DIFFERENT SCHOOLS OF YOGA
CHAPTER 2. GETTING PHYSICAL – DOING THE POSTURES. GETTING STARTED
WHEN TO PRACTISE
BEFORE YOU START
FIRST – RELAX!
DEEP BREATHING
CAT POSE
POINTS TO REMEMBER
STANDING POSTURES. DOWN DOG
TRIANGLE
STANDING FORWARD BEND
WARRIOR
SITTING AND LYING POSTURES. HERO POSE
COBBLER POSE
BACKBEND. COBRA
TWISTING POSTURE. SPINAL TWIST
INVERTED POSTURE. SHOULDERSTAND
FINISHING A SESSION. BREATHING EXERCISES
ALTERNATE NOSTRIL BREATHING
HEAD-CLEARING EXERCISE
DEEP RELAXATION
COPYRIGHT
ABOUT THE PUBLISHER
