Power Yoga: The Total Strength and Flexibility WorkoutTHE OFFICIAL YOGA PROGRAM OF THE NEW YORK ROAD RUNNERS CLUB Power Yoga is a unique combination of dynamic breathing and strong, flowing movement, which creates a high-heat, high-energy workout. Unlike any other yoga program, Power Yoga is a choreographed sequence of postures that flow into one another, building strength, unwinding tight joints, and loosening muscles. Beautiful photographs and clear instructions guide you through this effective and popular routine. Based on the classical and original yoga system called astanga, Power Yoga is a complete mind and body workout that develops concentration and reduces stress. With its focus on mindful breathing and body heat, Power Yoga goes beyond the relaxation benefits of traditional yoga to offer a route to health and fitness that athletes of all levels will embrace. |
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Page 25
... toes . In the mornings they crawl from bed to a hot shower to their training clothes , perhaps downing an aspirin or two on the way . They prowl the streets in search of chiropractors , physical therapists , and orthopedists . They will ...
... toes . In the mornings they crawl from bed to a hot shower to their training clothes , perhaps downing an aspirin or two on the way . They prowl the streets in search of chiropractors , physical therapists , and orthopedists . They will ...
Page 28
... toes , and then do toe lifts with the bucket hanging on your feet . This will strengthen ( tighten ) the muscles at the front of your legs in the hope that you will subsequently get rid of the shin splints . But doing bucket lifts with ...
... toes , and then do toe lifts with the bucket hanging on your feet . This will strengthen ( tighten ) the muscles at the front of your legs in the hope that you will subsequently get rid of the shin splints . But doing bucket lifts with ...
Page 34
... toes . They don't general- ly like that . Whatever a person's reason for beginning the study of yoga , everyone must begin with the physical work . I am a great believer in reality . I think you have to be able to find your toes before ...
... toes . They don't general- ly like that . Whatever a person's reason for beginning the study of yoga , everyone must begin with the physical work . I am a great believer in reality . I think you have to be able to find your toes before ...
Page 52
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Page 53
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Contents
7 | |
33 | |
THE SUN SALUTATIONS | 80 |
THE PRIMARY SERIESSEATED POSTURES I | 95 |
THE PRIMARY SERIESSEATED POSTURES II | 161 |
THE CLOSING SEQUENCE | 197 |
8 | 207 |
INTRODUCTION TO THE SECOND SERIES | 223 |
9 | 234 |
YOGA THERAPY | 255 |
Specifics for Injuries | 261 |
Axioms of Power Yoga | 274 |
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Common terms and phrases
abdominal Achilles tendon alignment ankles arms asana astanga yoga balance bandhas begin big toes body bone bring buttocks chakra chapter Closing Sequence connecting movement contraction energy Exhale Exhale Figure Face Down Dog Face Up Dog feel feet FIVE BREATHS FIGURE flexibility forward bending front Gaze half lotus hamstrings hands head heat heel hips imbalance injury INTENSE WEST STRETCH jump back keep look lotus position lower back Marichyasana means meditation mind Modification mula bandha muscles neck pain palms PASCHIMOTTANASANA Patanjali Pattabhi Jois POSTURE-HOLD FOR FIVE Power Yoga Power Yoga workout prac prana Primary Series pull push range of motion relax right foot right leg runners running Sanskrit sciatica Second Series shin shin splints shoulders side slowly spine standing postures straight strength stress Sun Salutations TECHNIQUE Inhale tendon thigh tight tion torso ture uddiyana ujjayi breathing vinyasa warm-ups yoga practice