Pathways to a Centered Body (eBook)
192 Seiten
Embodied Wisdom Publishing (Verlag)
978-0-473-39540-7 (ISBN)
Yoga teachers Donna Farhi and Leila Stuart have joined forces to produce a definitive guide to centering the body. With more than five decades of combined experience in working with people of all ages, and from diverse movement disciplines, Farhi and Stuart share their gentle, yet incredibly effective, approach to balancing body structure for optimal pain-free movement. This book demystifies the catchphrase “core fitness” and teaches you how to center your pelvis and find optimal spinal alignment as the foundation for true core strength and stability.
Using easy-to-understand anatomical terms combined with beautiful illustrations, the authors unravel the complexities of the deepest core muscles, the psoas, to reveal its function as an extraordinary unifying structure for the entire body. When these deep core muscles become unbalanced, the position of the pelvis and spine is thrown off-center. Poor posture, back pain, and discomfort in lying down, sitting, standing, and walking can result. In a step-by-step protocol, you’ll learn how to release, lengthen, balance, and engage your core muscles to move again with ease. And you’ll learn how to safely improve your flexibility in Yoga practices without compromising pelvic and spinal stability. As deeply held tension is resolved, this work will help you to feel more grounded, mentally focused, emotionally calm, and better able to stay connected to yourself and to others.
Pathways to a Centered Body is an invaluable practical guide for Yoga and Pilates students and teachers, personal trainers, dancers, and athletes, as well as physical therapists, chiropractors, and somatic practitioners, indeed, anyone who wants to live in their body with greater ease, grace, and stability. With more than 108 color photographs, concise instructions, and rich experiential anatomy inquiries, this manual will be a requisite text for movement training programs worldwide.
The book has been described as . . .
Capturing the very essence of how to approach healing back pain with Yoga therapy and core stability. – Elise Miller M.A., Senior Certified Iyengar teacher
. . . clear, intelligent, and an easily absorbed guide with beautiful illustrations and photos . . . – Bonnie Bainbridge Cohen, Founder and Educational Director of the School for Body-Mind Centering®
. . . this is embodied anatomy at its very best–a veritable treasure trove of tried and tested practices. Prepare to enter with one body and leave with another. – Lisa Petersen, Yoga Teacher, Yoga Therapist, Somatic Movement Educator
A pragmatic, cutting-edge, intelligently applied therapy that empowers us to self-heal. –Dr Monica Gauci, (Rehabilitative Chiropractor), PAK, Yoga Therapist (IAYT, AAYT), E-RYT 500.
Donna Farhi is a Yoga teacher who has been practicing for forty years and teaching since 1982. She is one of the most sought-after guest teachers in the world, leading teacher training programs and intensives internationally. Considered the “teacher of teachers,” Donna has written four contemporary classics: The Breathing Book (1996); Yoga Mind, Body and Spirit (2000); Bringing Yoga to Life (2005); and Teaching Yoga: Exploring the Teacher-Student Relationship (2006). American born, she now resides in North Canterbury, New Zealand.
Leila Stuart BA, LLB is a Registered Massage Therapist and has practiced and taught yoga for over 40 years. Leila's teaching focus is on experiential anatomy, movement repatterning and embodiment of the deeper teachings of yoga as pathways to self-healing. She is the author of The Great Yoga Handbook and teaches in Canada and internationally. Visit leilastuart.com.
Chapter 1: Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1
The Core and the Psoas .......................................................2
Six-Step Protocol ..................................................................3
1. Find It 3
2. Soften and Hydrate It 3
3. Release and Lengthen It 3
4. Balance It 3
5. Strengthen It 3
6. Move from It 4
A Broader Definition of Core Stability: A Koshic Perspective 4
1. Physical Body (Annamaya Kosha) 4
2. Energetic Body (Pranamaya Kosha) 5
3. Body of Feeling and Emotion (Manamaya Kosha) 5
4. Body of Thought (Vijyanamaya Kosha) 6
5. Body of Liberation (Anandamaya Kosha) 6
Body Weather Reading: The Importance of Baseline Perception 6
Chapter 2: The Anatomy of the Psoas . . . . . . . . . . . . . . . . . . . . . 9
Multiple Functions of the Psoas 9
The Iliopsoas Complex 12
Movement Function of the Psoas 19
Cohesion and Core Initiation of Movement 24
Standing up Straight for the First Time 25
Spinal Stability and Upright Posture 26
The Psoas and Sacroiliac Stability 28
Fascia and the Psoas 30
The Psoas and Breathing 31
The Psoas and Heart Health 34
The Psoas and the Nervous System 35
The Psoas, Healthy Organs, and Lymphatic Function 39
Energetic Anatomy of the Psoas 39
Summary 40
Chapter 3: Foundation Practices . . . . . . . . . . . . . . . . . . . . . . . . 43
Integrating Breath and Core Engagement 43
Abdominal Breathing 43
Diaphragmatic Breathing 44
Breath Restriction 44
Powerful Breath (Ujjayi Pranayama) 46
Practices 46
Constructive Rest Position 46
Variations of Constructive Rest Position 48
Finding Your Psoas 51
Locating the Attachments 52
Breathing Into the Psoas Muscles 53
Accessing the Psoas with Diaphragmatic Breathing 54
Tracing the Psoas with Hip Flexion 54
Restoration 55
No Pain Is Your Gain 55
Chapter 4: Soften and Hydrate . . . . . . . . . . . . . . . . . . . . . 57
The Importance of Warming Up 57
Regular Walking 58
Pulsing the Psoas 58
Practice Summary72
Chapter 5: Release and Lengthen . . . . . . . . . . . . . . . . . . . . 73
How Did It Get So Tight? 73
Practices75
Lengthening the Psoas 75
Half Bow (Ardha Dhanurasana) with Isometric Release 78
Half Bow (Ardha Dhanurasana) Variation with a Towel78
High Lunge at the Wall (or with a Chair) 80
Releasing the Psoas on a Bolster 81
Thunderbolt Variation with a Partner82
Cobra Pose (Bhujangasana)83
Therapeutic Psoas Release 86
Therapeutic Psoas Release Variation with Weight87
Practice Summary 87
Chapter 6: Balance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .91
Working toward Symmetry 92
Chapter 7: Strength: Activating the Core Cylinder of Support . . . . . . . . . 105
Conscious Activation of the Psoas Muscles 105
Putting It All Together 107
Practices 119
Core Toning with Block 119
Reclining Bound Angle (Supta Baddha Konasana) 120
The Drawbridge 121
Heel and Toe Touches 124
Practice Summary 130
Chapter 8: Containment: How to Safely Open Your Hips . . . . . . . . . 131
Stability and Mobility 131
Creating Healthy Hip Mobility 131
Practice Summary 142
Lifelong Strength and Mobility 142
Chapter 9: Practicing Yoga with Core Awareness . . . . . . . . . . . 143
Integration and Transformation 143
The Yoga Postures 147
Practices 147
Practice Summary 163
Chapter Notes 177
Erscheint lt. Verlag | 15.3.2017 |
---|---|
Illustrationen | Rooney Sonya |
Sprache | englisch |
Themenwelt | Sachbuch/Ratgeber ► Gesundheit / Leben / Psychologie ► Entspannung / Meditation / Yoga |
Schlagworte | breathing foundation • fascial health • iliopsoas complex • Lower back pain • movement function • movement initiation • Psoas • psoas anatomy • sacroiliac pain • spinal recovery • spinal stability • upright posture • Yoga therapy |
ISBN-10 | 0-473-39540-1 / 0473395401 |
ISBN-13 | 978-0-473-39540-7 / 9780473395407 |
Haben Sie eine Frage zum Produkt? |
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