By Beth Shaw
This hugely acclaimed publication now contains greater than 800 full-color photographs and broad assurance of warm-up and cool-down sequences, new poses included into prepared exercises, a bankruptcy at the healing and restorative characteristics of yoga, and an increased dialogue on integrating meditation into way of life to foster a well-rounded yoga perform.
Read Online or Download Beth Shaw's YogaFit (3rd Edition) PDF
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Additional resources for Beth Shaw's YogaFit (3rd Edition)
Modification If you’re a beginner or if your midsection sags in plank pose, practice kneeling plank. 43 Crocodile and Kneeling Crocodile Engage core Bend elbows back a Bend elbows back Engage core b 44 Strengthens: abdominal muscles • lower back • chest • shoulders • triceps Use crocodile pose after plank and kneeling plank poses to work the upper body and core in mountains I and II, as well as in sun salutations (valley I). Lower into crocodile pose as you exhale, moving directly into cobra or upward-facing dog (see Pose Index for location of poses) on the next inhalation.
Repeat several times. 27 28 Beth Shaw’s YogaFit Relaxation Breath Relaxation breath is a slow-paced technique used to induce a state of deep relaxation and centeredness. Sometimes called belly breath, it’s the simplest and easiest method of breathing. Everyone should practice it under the pressure and rush of daily life, because it helps reverse the physiological symptoms of stress, including lowering the heart rate and decreasing blood pressure. Although a relaxation breath is not as deep as a three-part breath, this technique also focuses on matching the length and depth of the inhalation to that of the exhalation.
Hypertension (high blood pressure). Avoid holding your breath; avoid inverted postures. • Glaucoma or other eye problems. Avoid holding your breath; avoid inverted postures. • Sinus infections, ear infections, congestion. Avoid holding your breath; avoid inverted postures. 21 22 Beth Shaw’s YogaFit • Back or neck injuries. Avoid inverted postures. • Knee problems. Pay special attention to alignment of the knees in poses that stretch the quads and standing postures keeping hips, knees and toes in alignment; do the upside-down pigeon with extra care.