Restoring flexibility : a gentle yoga-based practice to increase mobility at any age

Title Page......Page 2
Copyright......Page 3
Contents......Page 4
Introduction......Page 7
Part One: The Possibilities......Page 9
The 70/30 Proposition......Page 10
Chapter 2: Mobility, Flexibility, & Healthy Longevity......Page 12
Why We Lose Flexibility as We Age......Page 13
The Leading Benefits of Yoga......Page 14
The Well-Being Benefits of Yoga......Page 15
Chapter 4: Making Sure That Gentle Yoga Is Safe for You......Page 17
Getting Barefoot on a Sticky Mat......Page 18
Part Two: The Poses & Practice Sequences......Page 20
Where to Start? Two Approaches......Page 21
Chapter 7: Sequence 1: Aligning Your Bones & Centering Your Breath......Page 23
Mountain Pose: Growing......Page 27
Breathing in Stillness......Page 28
Moving with Your Breath: Namaste Circles......Page 29
The Sequence at a Glance......Page 32
How to Do Each Pose......Page 35
Arm Circles......Page 36
Bent-Elbow Chest and Back Stretch......Page 38
Standing Side Bend......Page 39
Standing Twist......Page 40
The Sequence at a Glance......Page 42
Cat/Cow Spinal Flexibility Flow......Page 45
Extended Puppy......Page 46
Threading the Needle with Optional Arm Opening......Page 47
Camel......Page 48
Chapter 10: Sequence 4: Restoring Hip Flexibility—Flexors......Page 51
The Sequence at a Glance......Page 53
Extended Leg Stance......Page 58
Warrior I......Page 59
One-Sided Stretch......Page 61
One-Sided Stretch with Twist and Arm Opening......Page 62
Chapter 11: Sequence 5: Restoring Hip Flexibility—Rotators & Adductors......Page 64
The Sequence at a Glance......Page 65
How to Do Each Pose......Page 69
Side Angle......Page 72
Optional Arm Extension in Side Angle......Page 74
Wide-Leg Forward Fold with Twist and Arm Opening......Page 75
Chapter 12: Sequence 6: Restoring Agility—The Yoga Sun Salutation......Page 78
The Sequence at a Glance......Page 79
How to Do Each Pose......Page 81
Forward Fold......Page 82
Low Lunge......Page 83
Low Cobra......Page 86
Downward-Facing Dog......Page 87
Rise to Forward Fold......Page 88
Rise to Upward Salute......Page 89
The Sequence at a Glance......Page 91
How to Do Each Pose......Page 94
Seated Wide-Leg Forward Fold......Page 95
Head Toward Knee......Page 96
Revolved Head Toward Knee......Page 97
Bound Angle......Page 98
How to Do the Ankles, Feet, & Toes Exercises......Page 99
The Sequence at a Glance......Page 102
How to Do Each Pose......Page 104
Reclining Bent-Knee Twist with Arm Extension......Page 105
Knees Toward Chest......Page 106
Reclining Bound Angle......Page 107
Savasana......Page 108
Part Three: The Restoring Flexibility Program......Page 109
The Restoring Flexibility Tool Kit......Page 110
Fitting Your Flexibility Practice into Your Schedule......Page 114
Chapter 17: Adapting the Program to Meet Your Needs......Page 116
Ease of Scheduling......Page 117
APPENDICES......Page 119
Lowering to Your Hands and Knees from a Standing Position......Page 120
Lowering to a Seated Position from Your Hands and Knees......Page 122
Rising to Your Hands and Knees from a Seated Position......Page 123
Rising to a Standing Position from Your Hands and Knees......Page 124
Lowering to Your Hands and Knees Using a Chair for Support......Page 126
Rising from Your Hands and Knees Using a Chair for Support......Page 127
Session Guides......Page 129
Notes......Page 154
Acknowledgments......Page 155
About the Author......Page 156