Power Yoga For Dummies E-Book

Doug Swenson

• Herausgeber: John Wiley & Sons
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2011

Seitenzahl: 508

Beschreibung

"Doug Swenson has created a book about Yoga that captures his delightful and unique teaching style." --Karen Allen, actress, Yoga Practitioner "Doug Swenson masterfully presents one of the most physically challenging styles of Hatha Yoga in a way students of any level will find safe, fun, easeful, and empowering." --John Friend, founder of Anusara Yoga In just a few years, Yoga has gone from an obscure spiritual discipline practiced by a handful of the "enlightened" in the Far East, to a mainstream exercise routine taught at gyms all across America. Now, at the turn of the new millennium, Yoga has a younger sibling, Power Yoga. A high-energy physical discipline embraced by Sting, Madonna, and thousands of other celebrities, professional athletes, and health advocates, Power Yoga takes the basics of Yoga and gives it a good healthy dose of aerobics to tone all your muscles, sharpen your focus, ease your spirit, and strengthen your heart. Want to pump up your body and gain peace of mind? Power Yoga For Dummies shows you how. Featuring step-by-step instructions, illustrated with photographs that help you see each move clearly, it shows you how to: * Improve flexibility, strength, and endurance * Develop rock-hard abs, legs, and arms * Find an instructor and the right workout gear * Customize workouts for all ages and fitness levels * Enhance your practice with a partner * Beat stress, sharpen your focus, and lift your spirits Power Yoga celebrity Doug Swenson explains the philosophy and science behind Power Yoga. He gets you ready to take the leap into Power Yoga, and he arms you with: * Three complete Power Yoga routines--beginning, intermediate and advanced * Exercises to improve specific areas, including flexibility, strength, endurance, and specific muscle groups such as your arms, abs, and glutes * Expert tips on diet and nutrition for enhancing your practice and improving your overall health * Specific postures and exercises that benefit women and seniors A fun and easy guide for both beginners and experienced practitioners alike, this inspirational guide will help you unit a strong, sleek body with a sharp, clear mind.

Leseprobe

Power Yoga For Dummies®

by Doug Swenson

Foreword by David Swenson

Power Yoga For Dummies®

Published byWiley Publishing, Inc.111 River St.Hoboken, NJ 07030-5774www.wiley.com

Copyright © 2001 by Wiley Publishing, Inc., Indianapolis, Indiana

Published simultaneously in Canada

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Library of Congress Control Number: 00-112137

ISBN: 0-7645-5342-9

Manufactured in the United States of America

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About the Author

Doug Swenson is an internationally known Yoga teacher and health educator. Doug began studying Yoga in 1969 with Dr. Ernest Wood and has been practicing and teaching Yoga ever since. Doug has studied under many great teachers, including K. Pattabhi Jois, guru of Ashtanga Yoga, from which Power Yoga was born. Doug has dedicated his life to a holistic approach of Yoga, learning from several different systems, and combining them with his interest in nutrition, concern for the environment, and warm, humorous approach to life to create his own unique and powerful system of Yoga practice. Doug teaches Yoga workshops and teacher-training courses across the U.S. and in other countries. Doug is the author of three books on Yoga, and another on diet and nutrition. Check him out in Chapter 15, doing the Moonbeam Bird in Figure 15-2.

Author’s Acknowledgments

Writing a book is a long and often very difficult process. I would have never been able to tackle this project on my own, so I’d like to give my thanks and appreciation to all those who have worked so hard and with such creative energy to help me see it through.

I first want to thank Karen Young (Acquisitions Editor), who is not only a wonderful worker, but also a really cool woman, and who helped me from the very beginning. I’d also like to thank Stacy Klein (Acquisitions Coordinator), Tracy Boggier (Acquisitions Manager), Lee Edgren (Technical Reviewer), Raul Marroquin (Photographer), and Gwenette Gaddis (Copy Editor) for their excellent work. Lorna Gentry (Professional Writing Assistant) polished my work and made it into a wonderful book. Kathleen Dobie (Project Editor) has encouraged and inspired me with suggestions and moral support when the work ahead seemed overwhelming. Carol Susan Roth (Literary Agent) brought me to this wonderful publisher and helped me see the project through.

Additional thanks: I would also like to thank my brother, Master Ashtanga teacher David Swenson, for his support and encouragement and for writing the foreword to this book. I also would like to thank Beryl Bender, author of Power Yoga and Beyond Power Yoga, for taking the time out of her busy life to write a blurb for this book. If it weren’t for the teachings and work of David Williams and Nancy Gilgoff (two of the first and best American teachers of Ashtanga Yoga) this information would not be available today. I would also like to thank the talented actress Karen Allen for her kind words and wonderful friendship. I would like to give special thanks to John Friend for taking time and energy out of his busy schedule to acknowledge this work. John has truly influenced endless Yoga students with his wonderful style of teaching Yoga.

Photo models: I would like to give special thanks to my good friends and photo models: Robert Boustany — Good friend and great yoga teacher, inventor, and philosopher; Anne — Good friend, great yogini, and rock climber; Lisa Wheeler — Friend and kind, sweet yogini; Raye Lynne Rath — Good friend and great Yoga teacher; David Swenson (Brother) — Master Ashtanga teacher and blood brother; Julie Wilkinson — Wonderful yogini and teaching assistant, very close personal friend; Violet Swenson (Mother) — My mother, yogini, and really kindhearted woman. My thanks to a good friend and Yogini model Susan Baker, who has provided wonderful Yoga classes in Northwest Houston for many years.

Publisher’s Acknowledgments

We’re proud of this book; please send us your comments through our online registration form located at www.dummies.com/register.

Some of the people who helped bring this book to market include the following:

Acquisitions, Editorial, and Media Development

Project Editor: Kathleen A. Dobie

Acquisitions Editor: Karen Young

Copy Editor: Gwenette Gaddis

Acquisitions Coordinator: Stacy Klein

Technical Editor: Lee Edgren

Editorial Manager: Christine Meloy Beck

Editorial Assistants: Jennifer Young, Melissa Bennett

Cover Photo: © Michael Newman Photo Edit/PictureQuest

Interior Photos: Raul Marroquin

Production

Project Coordinator: Nancee Reeves

Layout and Graphics: Jackie Nicholas, Brent Savage, Jacque Schneider, Julie Trippetti, Kristin Pickett

Proofreaders: Nancy Price, Marianne Santy, TECHBOOKS Production Services

Indexer: TECHBOOKS Production Services

Special Help Tere Drenth

Publishing and Editorial for Consumer Dummies

Diane Graves Steele, Vice President and Publisher, Consumer Dummies

Kristin Ferguson-Wagstaffe, Product Development Director, Consumer Dummies

Ensley Eikenburg, Associate Publisher, Travel

Kelly Regan, Editorial Director, Travel

Publishing for Technology Dummies

Andy Cummings, Vice President and Publisher, Dummies Technology/General User

Composition Services

Gerry Fahey, Vice President of Production Services

Debbie Stailey, Director of Composition Services

Foreword

There was a time when the words “power” and “yoga” would have been considered out of place in the same sentence. In the past, yoga was thought of as being graceful, but few would have considered it to be powerful as well. But I think that we too often fail to recognize the many ways that grace and power go hand in hand, particularly in nature. A gently flowing stream, a flower stretching toward the sun, and a bird gliding upon the wind all demonstrate quite graceful yet powerful acts of nature. The same close marriage of grace and power shines through in the practice of Power Yoga.

Doug Swenson is not only my biological brother but he is also the one who introduced me to the magical world of yoga, and its integral ties to good health and natural living. Doug teaches by example; he has been a dedicated practitioner of yoga for three decades. In 1977 he authored one of America’s first yoga books: Yoga Helps. Though Doug is well-known for his humorous and openhearted approach to teaching, he is a serious yogi who “walks his talk” in every way. In writing Power Yoga For Dummies, Doug has once again demonstrated his skills as an instructor by presenting a complex body of knowledge in a down-to-earth format. Doug’s book offers a well-rounded look at this popular form of yoga — from its early roots to its present-day expression. Power Yoga For Dummies is a perfect introduction to Yoga for any newcomer and it will be a welcome addition to the bookshelves of seasoned Yoga practitioners.

David Swenson

Contents

Title

Introduction

Foolish Assumptions

How This Book Is Organized

Conventions Used in This Book

Where To Go from Here

Part I : Introducing Power Yoga Basics

Chapter 1: Power Yoga in a Nutshell

Digging for the Roots of Power Yoga

Giving Birth to Power Yoga

Realizing the Benefits of Power Yoga

Putting the Power to Your Yoga

Chapter 2: Powering Up Your Body

Upgrading Your Anatomy

Getting in Line with Curative Asanas

Breathing Easy with Pranayamas

Getting Your Blood Pumping

Chapter 3: Sharing Power with Your Mind

Enhancing Your Mental Performance with “the Practice”

Touching Your Emotions, and Feeling Your Creativity

Enjoying Relationships with Power Yoga

Part II : Preparing to Practice

Chapter 4: Embracing Power Yoga Everyday

Planning a Powerful Practice

Finding a Place for Your Practice

Setting Aside the Time

Preparing Your Body

Getting Your Head Ready for the Trip

Blending Power Yoga with Other Fitness Activities

Chapter 5: Getting the Skinny on Yoga Gear

Looking Good! Fashion and Yoga

Shopping for Power Yoga Gear

To Prop or Not to Prop?

Chapter 6: Finding a Yoga Teacher

Checking Out Teachers and Gurus

Looking Up, Down, and All Around

Testing the Water before You Dive In

Part III : Mastering the Basics

Chapter 7: Using Your Power Yoga Tools

Yoga Breathing Made Simple

Controlling the Gateways of Internal Power (Energy Locks)

Making the Most of Vinyasas

Benefiting from Body Heat

Putting All Your Power Tools to Work

Chapter 8: Unfurling the Lotus and Other Seated Poses

Getting Comfortable with Seated Postures

Building a Seated Posture Repertoire

Blooming into Full Lotus (And Beyond)

Chapter 9: Preparing with Powerful Warm-Ups

Getting Down with Warm-Ups on the Floor

Standing Up, Warming Up

Chapter 10: Saluting the Sun and Linking Your Poses

Shedding Some Light on the Sun Salutation

Starting Up the Energy Saver

Feeling Your Oats Sun Salutation

The Mother Lode Salutation

Linking Your Power with Vinyasas

Chapter 11: Taking a Walk in the Park: A Minimum Power Routine

Talking before Walking

The Beginner’s Routine: A Walk in the Park

Chapter 12: Following Buddha’s Way: A Moderate Power Routine

Progressing along Buddha’s Way

The Intermediate Routine: Buddha’s Way

Chapter 13: Engaging the Force: A Full Power Routine

Moving Up to a Full-Power Routine

Practicing at Full Power: May the Force Be with You

Capping Your Routine with Deep Relaxation (Savasana)

Chapter 14: Dialing Down the Power

Cooling Down

Relaxing for the Health of It

Discovering the Power of Meditation

Part IV : Focusing on Specific Areas

Chapter 15: Bending Like Gumby: A Flexibility Workout

Playing it Safe as You Stretch

Power Routine for Stretching Your Flexibility

Presenting Power Postures for Your Inner Gumby

Flexibility Training with a Partner

Chapter 16: Taking on Xena and Hercules: Strengthening Postures

Putting the Muscle to Your Workouts

Muscling into Your Xena and Hercules Power Yoga Routine

Let the Games Begin

Chapter 17: Riding with Lance Armstrong: Endurance Postures

Working It: Aerobic and Anaerobic Yoga

Pacing Yourself

Cross-Training for an Endurance Boost

Building Endurance in Any Power Yoga Routine

Chapter 18: Pumping Up Like Arnold for Ripping Abs and Arms

Working Those Abs with Power Yoga

Following the Killer Abs and Arms Routine

Building Strong Arms and Shoulders

Part V : Enhancing Your Practice

Chapter 19: Empowering Women

Turning On Your Yoga Power

Cycling with Power

Powering Your Way through Pregnancy

Aging with Power — Menopause

Chapter 20: Staying Young: Power Yoga for Seniors

Embracing Power Yoga for All Ages

Powering Up with a Post-50 Routine

Getting Acquainted with Power Yoga Poses for Seniors

Chapter 21: Practicing Yoga Adjustments and Working with a Partner

Using Yoga Posture Adjustments

Practicing Partner Yoga

Chapter 22: Fueling Your Yoga Body

Improving Your Diet for All the Right Reasons

A Quick Guide to Nutrition Basics

Fueling Up throughout the Day

Manoa’s Green Heaven

Nuclear Core

Purple People Power

Sunshine Power House

Patanjali’s Paradise

Wholesome, Hot Wheat Cereal

Powerfully Good Lunch

Guru’s Millet and Veggies in Carrot Sauce

Mango Tango Dessert

Part VI : The Part of Tens

Chapter 23: Ten Reasons to Turn On Your Power

Losing Weight is Easier

You Get Stronger

You Become More Flexible

Relaxation is Built In

You Free Your Mind

You Gain Self-Confidence

You Create a Mind–Body Connection

You Build Total Body Fitness

You Become Successful

Being a Yogi or Yogini is Just Plain Cool

Chapter 24: Ten Secrets for Mastering Power Yoga

Be Humble

Have Patience

Practice with Love and Compassion

Cross-Train

Respect Your Limits

Be Clear on Your Goals

Visualize Your Success

Relax and Rest

Stoke Your Furnace with Good Nutrition

Never Stop Studying

Chapter 25: Ten Great Outdoor Practice Locations

Powering-Up Your Yoga in the Mountains

Being a Shade-Tree Yogi

Rolling in Clover

Being Mesmerized by the Ocean

Drawing Your Power from the Desert

Embracing Nature in the City

Drifting Under the Autumn Trees

Finding Tranquility in the Forest

Burying Your Feet in the Mississippi Mud

Clicking Your Heels Together to Find Paradise in Your Own Backyard

Part VII : Appendixes

Appendix A: Yoga Vocabulary

Appendix B: Yoga Resources

Books

Clothing, Props, Supplies, and Accessories

Magazines

Retreat Centers and Ashrams

Tapes

Web Sites

Introduction

I t seems that just yesterday, Yoga was practiced only by incredibly enlightened people in the Far East — very few people in the Western world even knew about Yoga. You may not have even considered looking at a book on Yoga until recently, and now here you are with a Power Yoga book in your hands.

Well, time passes, as it always seems to do! In just a few years, Yoga has found its way into the mainstream of American and Western society. Now, at the dawn of the twenty-first century, Yoga and its younger sibling, Power Yoga, are commonplace.

Yoga is now firmly embedded in Western culture. When you see a woman doing Yoga in a commercial, you know that Yoga has been mainstreamed. Everybody from athletes to health advocates, editors to celebrities (including Madonna and Sting — it’s big with the one-name crowd) embrace Power Yoga.

Yoga is a five-thousand-year-old philosophy designed to promote a healthy physical, mental, and spiritual life. Ashtanga Yoga is the style of Yoga from which Power Yoga sprouted. Power Yoga takes the basics of Yoga and gives it a healthy dose of aerobics.

Imagine that — a system of Yoga that incorporates all the wonderful physical and mental benefits of Yoga and, in addition to toning all your muscles, gives you an aerobic workout and strengthens your heart — Powerful Yoga indeed!

Through the efforts of great American teachers like David Williams, Nancy Gilgoff, Norman Allen, David Swenson, Beryl Bender Birch, Brian Kest, and yours truly, Power Yoga has evolved into a popular Yoga alternative in the United States and other Western countries. I have tried my best to preserve their sincere integrity and compassion for Yoga in presenting you with this book, Power Yoga For Dummies.

You are not alone in your quest for Power Yoga. Many have discovered, as you will, that its benefits are endless.

Foolish Assumptions

For my part, I assume that you have heard of Yoga, know that it involves adopting certain poses, and are interested in finding out what Power Yoga can offer you. I don’t assume much more.

For your part, please don’t assume that Power Yoga is any less spiritual or relaxing than other forms of Yoga practiced today. Know that it involves adopting certain poses linked together with fluid, connecting links and that it can benefit you greatly.

How This Book Is Organized

Power Yoga For Dummies is divided into parts — seven of ’em. Each part addresses a different topic area and you can dip in and out of parts and chapters as the mood strikes you.

I organized the parts and chapters in a way that makes sense to me, but that doesn’t mean that you have to read from cover to cover. In fact, I do my best to make it so that you don’t have to. Of course, if you want to do one of the Power Yoga routines I offer, it helps to know the linking movements, or vinyasas, I set out in Chapter 10. But I provide lots of cross-references, so you can find out where I tell you how to do a pose or a vinyasa.

The information in this Introduction and the poses and other stuff on the Cheat Sheet give you all the tools you need to jump into a chapter, find a pose or routine you want to try, and just go for it.

I give you a rundown of what I put in each part to make it easier for you to find the information that interests you.

Part I: Introducing Power Yoga Basics

These chapters concentrate on a general overview of Yoga and Power Yoga and how practicing Power Yoga engages your body and your mind.

Part II: Preparing to Practice

In this part, I help you with the nuts and bolts of starting your Power Yoga practice. I give you pointers on how to incorporate Power Yoga into your daily routine. I tell you what you need in the way of special clothes and equipment (which isn’t much) and where to find them. And I give you pointers on finding a Power Yoga teacher, from where to look to questions to ask a prospective instructor.

Part III: Mastering the Basics

The chapters in this part go through everything from basic poses to the linking movements unique to Power Yoga, as well as three complete Power Yoga routines — one each for beginning, intermediate, and advanced yogis and yoginis. Most of the illustrations in the book are in these chapters.

Part IV: Focusing on Specific Areas

If you want to target a specific fitness or body area, these chapters are for you. I offer exercises to improve your flexibility, strengthen your muscles, increase your endurance, and tone up your arms and abdominal muscles.

Part V: Enhancing Your Practice

The chapters in this part offer everything from advice on diet and nutrition (along with some yummy recipes) to practicing with a partner, as well as specific postures of benefit to women and seniors.

Part VI: The Part of Tens

In this traditional For Dummies part, I give you ten reasons to get into Power Yoga, ten tips for getting the most from your practice, and my ten favorite outdoor practice places.

Part VII: Appendixes

In Appendix A, you can find the Sanskrit terms for Yoga poses. And Appendix B lists Yoga and Power Yoga resources, including books, magazines, videotapes, and Web sites, as well as info on where to get your Yoga accessories.

Conventions Used in This Book

I try to keep the jargon to a minimum, so if you’re brand-new to Power Yoga or Yoga in general, you can still understand what I’m talking about. However, I do use some Yoga and Power Yoga terms that you’ll encounter if you expand your interest in Yoga or Power Yoga even a little beyond this book.

Eyeing those icons

All Dummies books use these handy icons to give you a heads-up about particular information. In Power Yoga For Dummies, I use these:

Power Yoga accommodates folks at various levels of ability and fitness. This icon points out alternative ways to do a pose — usually an easier way, or one that incorporates a prop.

Sanskrit is the original language of Yoga, and I provide the Sanskrit terms for most of, if not all, the poses and concepts I talk about. This icon lets you know when I do this.

Information next to this icon is good to keep in mind during a specific exercise or routine — sometimes throughout your Power Yoga practice.

When I share knowledge I’ve gained throughout my years of Yoga and Power Yoga practice or give you hints about how to achieve a specific pose or goal, I drop this icon next to it.

Vinny is a super Power Yogi who alerts you to information that puts the power in Power Yoga. His last name is the same as the linking movements that most obviously distinguish Power Yoga from traditional Yoga.

Anytime you do physical activity without taking the proper care you risk injuring yourself. I put this icon next to information that tells you how to avoid undue strain or injury, or that tells you should avoid a particular posture altogether if you meet certain conditions.

This lightening bolt lets you know that this movement requires some of the power that Power Yoga is famous for.

Remember: Always check with your medical practitioner before embarking on a fitness program, especially if you have existing health issues.

Checking out other conventions

In addition to the icons, I use a couple more tricks to keep the text moving and your posing flowing.

Figuring out figures

Parts III and IV are packed with photographs illustrating the postures and linking movements I give instructions for. Because I don’t have enough space to include a picture of a posture every time I use it, I put some of the most often-used poses on the Cheat Sheet at the front of the book.

I also refer you to poses and linking movements I explain in depth in a previous chapter, so knowing that I number figures consecutively in each chapter helps you refer back to them. So, if I say, “refer to Figure 10-9,” you can flip to Chapter 10 and look at the ninth illustration. The caption beside each figure starts with the figure number, which makes finding a specific figure fast and fun. (Okay, maybe it’s not that much fun, but using all those Fs made me feel fantastic!)

Recognizing certain words

I draw your attention to Sanskrit words and to defined terms by italicizing them. Some of the Sanskrit terms I use a lot are:

Asana: This means pose, posture, or position. I use all four of these words interchangeably, though I remind you what asana means the first time I use it in a chapter.

Vinyasa: One of the most obvious differences between Yoga and Power Yoga is that Power Yoga incorporates linking movements, or vinyasas, between poses for a fluid, flowing routine that keeps your body moving and your blood pumping. I add this definition at least once in the chapters I use it in, but I also use it frequently on its own.

Bandha: This translates as “muscle lock,” and I often tell you to engage different locks as part of a pose or linking movement. I talk more about the various bandhas in Chapter 7, and I show you where they’re located both in that chapter and on the Cheat Sheet at the front of the book.

Prana: Prana is the vital life force that everyone taps into. In Power Yoga, you focus on accepting and strengthening this energy.

You can also check the first appendix at the back of the book for definitions (and often the pronunciation) of Yoga and Sanskrit terms I use in this book.

Where To Go from Here

If you want to get the basics, start with the chapters in Part I. If you want to take care of the logistics before practicing, go to Part II. If you’re anxious to get going and have some Yoga experience, head for the routines in Parts III and IV. If you need some motivation to get going, check out Chapter 23 in the Parts of Tens section.

In today’s fast-paced society, the Earth often spins a bit too fast, making it difficult for your dreams and goals to keep pace. Power Yoga can help you find the middle way — the one that leads you to the best of all worlds.

Part I

Introducing Power Yoga Basics

In this part . . .

These chapters give you the basics. They tell you what Yoga is all about, and how Power Yoga developed from this centuries-old practice. I tell you what benefits you can expect not only physically, but mentally. So jump right in.

Chapter 1

Power Yoga in a Nutshell

In This Chapter

Taking the mystery out of Yoga’s history

Welcoming Power Yoga onto the scene

Understanding the Power Yoga boost

Pumping up your mind, body, and spirit with Power Yoga

Making Power Yoga your own

Sampling a Power Yoga exercise