Yoga with Weights For Dummies Book

	Introduction	1
	About This Book	1
	Conventions Used in This Book	2
	Foolish Assumptions	3
	How This Book Is Organized	4
	Icons Used in This Book	5
	Where to Go from Here	6
Part I	Getting Started	7
Chapter 1	Introducing Yoga with Weights	9
	In the Beginning, There Was Yoga	9
	... And Now There's Yoga with Weights	12
	Weighing the Benefits of Yoga with Weights	14
	Making you stronger	14
	Building your core strength	14
	Toning your muscles	15
Being more beautiful	15
	Addressing your flexibility and range of motion	16
	Improving your circulation	17
	Creating body awareness	17
	Focusing on your balance and coordination	18
	Building bone density	18
	Finding out the correct way to breathe	19
	Squeezing and soaking	19
	Developing the quality of self-awareness	19
	Evaluating Your Readiness	20
	You haven't studied yoga	20
	You haven't had weight training (or you lift weights on the regular)	21
	You're really out of shape	21
	You're stiff as a board	22
	You're loose as a goose	22
	You're pregnant or have a preexisting medical condition	23
	What You Need to Get Started	24
	Mastering Posture Alignment Techniques	24
	Heeding the All-Important Safety Issues	26
	Listen to your breathing	26
	Be aware of your discomfort level	26
	Be aware of any pain you feel	28
	Practice at a slow but steady pace	28
Chapter 2	Gearing Up	29
	Weighing Your Hand- and Ankle-Weight Options	30
	Investing in weights of different sizes	30
	Knowing which size weight to use	31
	Shopping for hand and ankle weights	32
	Settling on the Right Yoga Mat	33
	Assembling Your Workout Ensemble	34
	Shopping for Shoes	35
	Keeping Water on Hand to Stay Hydrated	36
Chapter 3	Preparing for Your First Workout	37
	Finding the Time to Exercise	37
	Because minimal space (and equipment) is required	38
	Because it's a quick workout	38
	Because it replaces snacking	39
	Creating Your Workout Sanctuary at Home	40
	Setting aside some space	40
	Exercising in front of a mirror	41
	Turning up (or turning down) the heat	43
	Jazzing up your workout with music	44
	Working Out in a Group Setting	46
	Getting help from an athletic trainer or yoga instructor	46
	Finding the right instructor for you	47
	Considering the cost of taking yoga classes	48
	Brushing up on your yoga-with-weights etiquette	49
Part II	Mastering the Basics	51
Chapter 4	A Breath of Fresh Air: Yoga Breathing Techniques	53
	Exploring the Breath-Mind Connection	54
	Considering the Health Benefits of Yoga Breathing	55
	Practicing Yoga Breathing Techniques	56
	Following a few guidelines	56
	The Complete Breath	57
	The Abdominal Breath	58
	The Ocean Breath	60
	The Balancing Breath	61
	The Alternate Nostril Breath	62
	The Cleansing Breath	63
	The Vitality Breath	64
Chapter 5	Making the Mind and Body Connection	65
	Taming the Monkey Mind	65
	Focusing on the Transitions	66
	Exercising from the Inside Out	67
	Letting Go of "I Can't Do It"	67
	Bringing Your Mind into the Present Moment	68
	Visualizing a calmer mind	68
	Releasing tension with a contract-and-release exercise	69
Chapter 6	Warming Up and Cooling Down	73
	Reaping the Benefits of Warming Up	73
	Walking to Warm Up	75
	Improving your mindfulness	75
	Preparing for a workout	76
	Adding a Handful of Warm-Up Exercises to Your Walk	76
	Chin-Chest Tuck	77
	Head Turner	78
	Lateral Neck Release	79
	Backward Shoulder Roll	80
	Forward Shoulder Roll	81
	Side Bender	83
	Body Twister	84
	Wrist Rotator	85
	Big Shoulder Release	86
	Y Shoulder Release	87
	Quad Stretcher	88
	Back and Hamstring Stretcher	89
	All-Out Hamstring Stretcher	90
	The Big Stretcher	91
	Marching Legs	93
	Hip Opener	94
	Lower Back Release	95
	Knowing the Benefits of Meditation	96
	Cooling Down: Ending Your Workout with Meditation	97
	Looking at some meditation techniques	97
	Ending your meditation	100
Chapter 7	From Head to Toe: The Balanced Workout	101
	The Mountain	102
	Heaven and Earth	103
	The Rag Doll	105
	The Airplane	106
	The Triangle	107
	The Exalted Warrior	109
	The Warrior II	110
	The Camel	111
	The Table	113
	The Cat	114
	The Dog	116
	The Bridge	117
	The Frog	118
	The Zen	120
	Ending Meditation	121
Part III	Refining Your Technique	123
Chapter 8	Waking Up Your Mind and Body: The Energy Workout	125
	The Chair	126
	The Skater	127
	The Crow	129
	The Runner	130
	The Eye of the Needle	131
	The Dog to Plank	133
	The Twisted Triangle	134
	The Warrior I	136
	The Rise and Shine	137
	Ending Meditation	139
Chapter 9	Taking It Easy: The Restorative Workout	141
	The Child's Pose	142
	The Lion	143
	The Pigeon	145
	The Sphinx	146
	The Big Ease	148
	The Gauge	149
	The Twister	151
	The Plow	152
	The Serenity	154
	Ending Meditation	155
Chapter 10	Pumping You Up: The Strengthening Workout	157
	The Lightning Bolt	158
	The Crescent Moon	159
	The Dog to Plank	161
	The Side Plank	162
	The Half Moon	164
	The Swimmer	165
	The Rabbit	166
	The Dolphin	168
	The Lift	169
	Ending Meditation	170
Chapter 11	Releasing Your Athlete Within: The Endurance Workout	171
	The Tree	172
	The Dancer	173
	The Eagle	175
	The Russian Dancer	176
	The Road Runner	178
	The Side Bow	179
	The Horse	181
	The Ball	182
	The Press	184
	The Straddle	185
	The Recharge	188
	Ending Meditation	189
Chapter 12	Iron Abs: The Belly-Burner Workout	191
	The Cow to Cat	192
	The Flying Locust	193
	The Locust	195
	The Love Handler	196
	The Staff	198
	The Burning Boat	199
	The Archer	201
	The Pearl	202
	The Belly Crunch	204
	The Belly Dancer	205
	Ending Meditation	206
Part IV	Personalizing Your Program	207
Chapter 13	Eating to Enhance Your Yoga-with-Weights Workout	209
	Listening to the Wisdom of Your Body	210
	Improving Your Diet through Yoga with Weights	211
	Following Guidelines for Healthy Eating	211
	Discovering the value of whole foods	212
	Including dairy products in your diet	213
	Supplying your body with proteins	213
	Consuming healthy fats and essential fatty acids	214
	Using antioxidants as anti-aging agents	215
	Developing Good Eating Habits	216
Chapter 14	Addressing Body Aches and Pains	219
	What Causes Chronic Muscle Pain Anyway?	220
	Managing the Pain in Your Neck	221
	Loosening Your Stiff Shoulders	222
	Relieving Back Discomfort and Pain	224
	Stretching back stiffness	224
	Easing lower back pain	226
	Targeting your lumbar region	227
	Alleviating Hip Pain	228
	Lengthening Your Hamstrings with a Stretch	229
	Stretching Out Your Quads	231
	Standing quad stretcher	231
	Sitting quad stretcher	232
Chapter 15	Toning and Focusing on Different Body Areas	235
	Creating Your Own Workout	236
	Warming up	236
	Breathing	236
	Sequencing	237
	Transitioning between exercises	238
	Ending with meditation	238
	Choosing how and when to work out	239
	Targeting Parts of Your Body	239
	Developing your shoulders	242
	Working on your chest	243
	Toning and strengthening your arms	245
	Focusing on the back of the torso and spine	246
	Engaging your belly muscles	248
	Toning your buttocks and hips	249
	Strengthening your legs	252
Part V	Addressing Special Situations	255
Chapter 16	Improving Your Game	257
	Swimming	258
	Running	259
	Cycling	262
	Basketball	264
	Volleyball	266
	Power Walking (and Power Breathing)	268
	Racket Sports	271
	Golf	273
	Skiing	277
	Football and Soccer	279
	Baseball and Softball	281
	Cross-Training	283
Chapter 17	Girl Talk	287
	Addressing Women's Health Issues through Yoga with Weights	287
	Increasing bone density	287
	Fighting depression	288
	Handling premenstrual syndrome	289
	A Special Workout for Expecting Mothers	289
	Courage and Strength	290
	Opening the Way	292
	Title:    Yoga with Weights For Dummies Manufacturer: Wiley Wiley Item Number: 9780471749370 Publication Date: January 2006 Number: 1 Product Description: Yoga with Weights For Dummies Universal Product Code (UPC): 9780471749370 WonderClub Stock Keeping Unit (WSKU): 9780471749370 Rating: 5/5 based on 2 Reviews Image Location: https://wonderclub.com/images/covers/93/70/9780471749370.jpg Category: Media >> Books Weight: 0.200 kg (0.44 lbs) Width: 7.400 cm (2.91 inches) Heigh : 9.100 cm (3.58 inches) Depth: 1.000 cm (0.39 inches) Date Added: August 25, 2020, Added By: Ross Date Last Edited: August 25, 2020, Edited By: Ross Price Condition Delivery Seller Action $99.99 Digital Arrives between Apr 20 - May 20 Login to your account for a direct download. Some files are emailed from Dropbox. Continent $0.00 - World $0.00 WonderClub (9294 total ratings) Question Concerning Yoga with Weights For Dummies Ask a Question about Yoga with Weights For Dummies No Question found! Read Reviews for Yoga with Weights For Dummies Write review Steve Mccaughan reviewed Yoga with Weights For Dummies on December 25, 2015 Yoga with Weights For Dummies I am sure that 'Structural Yoga Therapy' will always be a foundational book in my yoga library. It is very basic but holds so much great advice for the yoga practitioner. Two of my favorite parts of the book were; first a section on what you should look for in a yoga teacher, and the second is the "Joint Freeing Series." Login   |   Complaints   |   Blog   |   Games   |   Digital Media   |   Souls   |   Obituary   |   Contact Us   |   FAQ CAN'T FIND WHAT YOU'RE LOOKING FOR? CLICK HERE!!! X You must be logged in to add to Wishlist E-mail address: Password:           Open Account Here X This item is in your Wish List View Wish List Remove from List Continue Shopping X This item is in your Collection Yoga with Weights For Dummies View Collection Remove from Collection Edit Collection Continue Shopping X This Item is in Your Inventory Yoga with Weights For Dummies View Inventory Remove from Inventory Edit Inventory Continue Shopping X You must be logged in to review the products E-mail address: Password:           Open Account Here X View Cart Checkout Continue Shopping X X Add Yoga with Weights For Dummies, An easy-to-follow guide to a hot new form of yoga Yoga with Weights is the latest breakthrough in mind-body exercise, integrating the mindfulness of yoga with the physical culture of body-building. Building on the strengths of both disciplines, this fr, Yoga with Weights For Dummies to the inventory that you are selling on WonderClub Product Condition Collectible - Good Collectible - Acceptable Collectible - Very Good Collectible - Like New New - New Refurbished - Refurbished Replica - Acceptable Replica - Good Replica - Very Good Replica - Like New Replica - New Used - Like New Used - Very Good Used - Good Used - Acceptable Price Condition Note Quantity 1 2 3 4 5 6 7 8 9 10 MSKU MSKU=Merchant Stock Keeping Unit, You can create any value you wish to help you keep track of your products Add X X Add Yoga with Weights For Dummies, An easy-to-follow guide to a hot new form of yoga Yoga with Weights is the latest breakthrough in mind-body exercise, integrating the mindfulness of yoga with the physical culture of body-building. Building on the strengths of both disciplines, this fr, Yoga with Weights For Dummies to your collection on WonderClub Condition Note Quantity 1 2 3 4 5 6 7 8 9 10 MSKU MSKU=Merchant Stock Keeping Unit, You can create any value you wish to help you keep track of your products Value This is the value of this item at today's market price Price Paid This is the price you paid for this item. Add