Inhale deeply. On exhalation, move into the cat tilt, drawing the chin to the heart, like a cat stretching (figure B). On inhalation, move the opposite way, tilting the tail up to the sky and raising the head (figure C). Return to neutral to take balasana (the child -- bala -- posture): - Bring the big toes to touch, walking the knees out slightly, and draw the hips back to the heels (figure D).
- For lower-back problems, stack the fists one on top of the other (figure E ) to rest the forehead.
Tip: - If you're just getting into yoga, start with a beginner-level class. That way you can learn the fundamentals and stay safe in each posture.
To stretch out back tension: - Sit with feet hip-width distance apart (make sure you have room to roll back without hitting your head on the floor). Take the elbows out (figure F) and the chin down.
- Slowly roll down onto the mat, one vertebra at a time (figure G).
- When you're almost down to the mat, cross the ankles and, resting the hands on the knees, gently rock the lower body side to side (figure H).
Recline Twist - From the previous position, slide the feet back down the mat, hip-width distance apart and knees bent.
- Press into the feet, lift the hips off the mat slightly and scoot the hips a little to the left side (figure I).
- Pick the knees up and gently bring the legs all the way over to the right (figure J). To help with the twist, you may want to take the right hand to the left knee (don't force the knee any farther down than it wants to go). Set your gaze over the left hand (figure K).
- To come out of the twist, gently roll over to the right side and use the hands to help you come back up (figure L).
- Repeat the entire sequence to the other side.
Web extra: More about yoga with Mike Love Q: What does yoga mean?
A: Yoga means union. The hatha yoga of the physical postures gets you more in contact with the self. Q: You also practice transcendental meditation. What is that?
A: After yoga practice, my transcendental meditation gets my mind in union with the infinite, unbounded area of consciousness that's within all of us. Q: How did you learn yoga?
A: I spent time in India in 1968 learning transcendental meditation and yoga. You could elect to go on what they call residence courses. On those courses, they taught several different yoga postures to do right before you meditate. Q: Why does yoga fascinate you?
A: It's just an inspiration to see that there's a system that's so natural and pure and time tested. Now, when I say time tested, I mean really time tested! Several thousand years! Q: How does yoga help you?
A: I have lower back problems, and the poses really can stretch out and heal that area. The Beach Boys will do 150 to 160 shows a year, and it doesn't bother me. I enjoy it! I just never miss my meditation and yoga practice. Q: Does yoga do anything else for you?
A: In addition to the stretching, there are actually poses for every organ in the body. Some for the digestion, some for the liver. It can help every aspect of your body. Q: How many people practice yoga?
A: Yoga has exploded in popularity in the last couple years. There's all types of yoga, some are done where you'll sweat profusely. There's a thing called synergy yoga, bikram yoga. They all have great value for toning, stretching, increasing blood supply, and general health. Q: What is the age range for yoga?
A: Anyone can practice. It's probably the best thing for people as they grow older to do yoga. The knees might be a little tentative, but you can adjust the postures. You can do yoga infinitely, forever. As long as you want to live.
RESOURCES :
The Tropical Spa: Asian Secrets of Health, Beauty and Relaxation
Model: 9625932658
Author: Sophie Benge
(October, 1999)
Periplus Editions
Soy Desserts: 101 Fresh, Fun and Fabulous Healthy Recipes
Model: 0060393947
Author: Patricia Greenberg
(2000)
Regan Books / HarperCollins
New York, NY 10022
Phone: 212-207-7400
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More Soy Cooking: Healthful Rendition of Classic Traditional Meals
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Author: Marie Oser
(2000)
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John Wiley & Sons, Inc.
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Fax: 212-850-6088
Email: infor@wiley.com
The Graying of America: An Encyclopedia of Aging Health and Mind, and Behavior
Model: 025226357
Author: Donald H. Kausler and Barry C. Kausler
(2001)
To order this title from Amazon.com, click here.
The University of Illinois Press
Champaign, IL 61820-6903
Phone: 217-333-0950
Fax: 217-244-8082
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