Yoga Sparks , livre ebook

250

pages

English

Ebooks

2013

Écrit par
Carol Krucoff

Publié par
New Harbinger Publications

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250

pages

English

Ebooks

2013

Lire un extrait

Obtenez un accès à la bibliothèque pour le consulter en ligne En savoir plus

Publié par

New Harbinger Publications

Date de parution

01 juillet 2013

Nombre de lectures

EAN13

9781608827015

Langue

English

Poids de l'ouvrage

3 Mo

Given the popularity of yoga in this day and age, you probably know about the benefits it can have on both the mind and body. An increase in positive mood, a decrease in stress, better sleep, and fewer aches and pains are just a few. Maybe you’ve been busy, and have been meaning to try it—or maybe you have tried it but still find it difficult to fit into your schedule.

The most common excuse people give for not exercising is that they have no time. Between work, family, school, and social obligations, many of us are overbooked and scrambling to get things done in our daily lives. But what if there were quick, easy yoga exercises that could be integrated into your daily routine?

Yoga Sparks offers 108 quick, practical, and accessible yoga exercises that you can practice anytime, anywhere—no matter how busy or stressful your schedule. In this book, you will learn how yoga in “bite-size” pieces can become a healthy habit that can relieve emotional stress, increase your physical strength and flexibility, and help you to lead a happier, healthier life.

Whether practicing relaxed breathing while in traffic, sitting with proper alignment while working at your computer, or even balancing on one leg while waiting in line, the step-by-step, breath-by-breath practices in this book will help you bring the physical, emotional, and spiritual benefits of yoga practice into your daily life.

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Publié par

New Harbinger Publications

Date de parution

01 juillet 2013

Nombre de lectures

EAN13

9781608827015

Langue

English

Poids de l'ouvrage

3 Mo

Mind

“This is a wonderful collection of micro-practices designed to elicit the meaning of the teachings [of yoga]. Who would want more? Pause, feel the truth, be glad. Keep it simple, short, and frequent.” —Erich Schiffmann, author ofYOGA: The Spirit and Practice of Moving into Stillness

“With a lighthearted understanding and compassion, we are offered 108 easy practices to ‘spark’ our remembering, connecting us to our spiritual source, each and every moment.”

—Nischala Joy Devi, international teacher and author ofThe Healing Path of Yoga andThe Secret Power of Yoga

“Krucoff’sYoga Sparksis a simple, powerful tool for you to move from ‘doing’ yoga to ‘being’ yoga. For too long in the West we’ve separated yoga as something we do, when by practicing Sparks you will discover that yoga is in fact what you are, moment to moment. My sense is you will soon be creating your own Sparks as you delight in your realiza-tion that 108 is really only just a good start! Let your fire burn brighter withYoga Sparks!”

—Matthew J. Taylor, PT, PhD, ERYT, former presi-dent of the International Association of Yoga Therapists, and the ‘mindbody’ rehab guy bridging tra-ditional rehab with yoga

“Yoga Sparksis the perfect book for anyone interested in a practical way to incorporate yoga into his or her daily busy life. Krucoff goes beyond the poses and really provides a guide to experiencing all of the benefits that yoga has to offer for improving health and wellbeing.”

—Adam Perlman, associate vice president for health and wellness for the Duke University Health System and executive director at Duke Integrative Medicine

“Yoga is popularly described as a practice for on and off the mat, but how many people actually integrate and transfer their insights from yoga to ordinary moments? Our reactivity easily eclipses our ease and calm when triggered by the unexpected, or worse, the unwanted details of life. If yoga is to become more than merely exercise, we need to inhabit mini moments with awareness and find ways to reconnect ourselves in body and mind. InYoga Sparks, Krucoff offers profound wisdom in sparkling bites that can easily be applied while moving through our day, enhancing our capacity for mindful living. She teaches us that our busy life is not in the way of our yoga practice, and in fact the way to live yogically is through the everyday moments of our life.”

—Sarah Powers, author ofInsight Yoga

“It is so easy to go from zero to sixty and stay in high gear until you break down.Yoga Sparks generously offers a way for you to make a Uturn: quickies that translate into quick ease of posture, concentra-tion, joy, and presence. Krucoff’s sensitive sparks jump off the page and inject moments of repose into your days, nights, and life.” —Jill Miller, ERYT, creator of Yoga Tune Up® and the Therapy Ball System™

YOGA SPARKS

108 Easy Practices for

Stress Relief in a Minute or Less

CAROL KRUCOFF, E-RYT

NEW HARBINGER PUBLICATIONS, INC.

Publisher’s Note

This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought.

Distributed in Canada by Raincoast Books

Acknowledgments for the use of copyrighted material appear on pages 232, which constitute an extension of the copyright page.

Cover design by Amy Shoup; Text design by Michele Waters-Kermes; Acquired by Jess O’Brien; Edited by Jasmine Star

Library of Congress Cataloging-in-Publication Data

Krucoff, Carol. Yoga sparks : 108 easy practices for stress relief in a minute or less / Carol Krucoff, E-RYT. pages cm Includes bibliographical references. ISBN 978-1-60882-700-8 (pbk. : alk. paper) -- ISBN 978-1-60882-701-5 (pdf e-book) -- ISBN 978-1-60882-702-2 (epub) 1. Stress management. 2. Relaxation. 3. Yoga--Therapeutic use. I. Title. RA785.K78 2013 613.7’046--dc23 2013014405

To my teachers, on whose shoulders I stand, And to my students, who have taught me so much

TheGitasums up [what] this means in one word— yoga… This ancient word is pressed by theGitainto service to mean the entire gamut of human endeavor to storm the gates of Heaven. It is derived from the verb yuj…which has numerous meanings: to join, to attach, to yoke; to direct, to concentrate one’s attention on; to use, to apply, to employ. In theYogaSutrasit is used to mean discipline or control. It thus means the yoking of all the powers of the body and the mind and soul to God; it means the discipline of the intellect, the mind, the emotions, the will, which such a yoking presupposes; it means a poise of the soul which enables one to look at life in all its aspects and evenly. —TheGitaAccordingtoGandhi, by Mahadev Desai

CONTENTS

FOREWORDACKNOWLEDGMENTSINTRODUCTION• 1 •ANYWHERE PRACTICESPosture Sparks 1. Freeze, Ground, Breath, Spine • 23 2. Mountain Pose • 25 3. Seated Mountain Pose • 28 4. Tree Pose • 30 5. Shoulder Shrugs • 32 6. Gentle Twist • 34 7. Lips Together, Teeth Apart • 36 8. Lion’s Face • 37 9. Relaxation • 39 Breathing Sparks 10. Relaxed Abdominal Breath • 40 11. Three-Part Breath • 42 12. Even Breath • 44 13. Extended Exhalation • 45

XI XIII 1 21

• 2 •

Meditation Sparks 14. Mindful Awareness of Breath • 46 15. Conscious Breathing with a Smile • 48 16. Mantra Meditation • 49 17. In and Out Visualization • 50 18. Loving-Kindness • 51 19. Riding the Waves • 52 20. Preferred Place • 54 Principle Sparks 21. Body Scan • 56 22. Awareness • 58 23. Self-Talk • 59 24. Letting Go • 60 25. Acceptance: It Is What It Is • 62 26. Contentment and Gratitude • 64 27. Cultivating the Opposite • 66 28. Cleanliness 1: Hand-Washing Practice • 67 29. Set an Intention • 69 AROUND THE HOUSE PRACTICESPosture Sparks 30. Rise and Shine • 73 31. Knee-to-Chest Pose • 75 32. Apanasana: Wind-Relieving Pose • 77 33. Standing Salutation • 79 34. Chair Pose • 81 35. Hip Hinge: Lift and Carry • 83 36. Puppy Pose • 85 37. Nondominant Hand Practice • 87 38. Tightrope Walking • 88 39. Palm Tree • 90 40. Crane Pose • 92 41. Legs up the Wall or on a Chair • 94

vi •YOGA SPARKS

• 3 •

Breathing Sparks 42. Shower Om • 97 43. Bee’s Breath • 99 44. Alternate Nostril Breathing • 100 45. Chanting or Singing Breath • 102 Meditation Sparks 46. Housework or Yard Work Meditation • 103 47. Mindful Eating • 105 48. Sacred Space • 107 49. Three Good Things • 108 Principle Sparks 50. Cleanliness 2: Tidy Home Practice • 110 51. Unplug: Restraint of the Senses • 112 52. Clutter-Busting Practice • 114 53. Self-Study: Journaling • 116 54. Discipline • 117 AT WORK PRACTICESPosture Sparks 55. Mini Mountain Pose • 121 56. Side Stretch • 123 57. Computer Asana • 126 58. Seated Back Bend • 128 59. Angel Wings • 130 60. Wrist, Arms, and Hands Stretch • 132 61. Forearm Stretch • 134 62. Hand Jive • 136 63. Modified Cow’s Face • 138 64. Spread Your Wings • 140 65. Eye Play 1: Clock Eyes • 142 66. Eye Play 2: Fingertip Push-Ups • 143 67. Eye Play 3: Palming • 144 68. Neck Side Stretch • 145

CONTENTS •vii

119

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