Yoga to Stay Young: Simple Poses to Keep You Flexible, Strong, and Pain-Free

Stay Flexible and Fit for Life—Practical Yoga for Any Age Now, you don't have to take a yoga class to learn how to relieve pain, improve posture, and feel healthy. Yoga to Stay Young is the perfect, practical guide for active seniors who want to start from square one to build strength and gain flexibility for a lifetime. From simple neck stretches to more advanced moves like the downward-facing dog and the tree pose, you'll explore beginner-friendly poses guided by clear, color illustrations. You'll perfect your form, find balance, get stronger, and manage pain. Yoga to Stay Young can help you get the most out of your new yoga journey. Yoga is a practice that can be tailored to everybody—all ages and physical ability levels. It's never too late to learn these helpful poses and embrace a healthier lifestyle. This essential yoga book includes: Get the facts —Discover the science behind yoga and learn how different poses can help with nagging pain and injuries. Master more than 40 poses —Follow step-by-step instructions for fundamental yoga poses—including low-impact chair yoga—organized by the parts of the body you'll be isolating. Step up to sequences —Combine multiple poses into a simple series that can train your body for specific tasks and types of yoga movement. Balance your way to healing and body bliss with this complete yoga guide for seniors. CONTENTS INTRODUCTION PART I: The Science CHAPTER 1:WHY YOGA WORKS CHAPTER 2:PROPER YOGA TECHNIQUES CHAPTER 3:MAKING IT A PERSONAL PRACTICE PART II: The Poses CHAPTER 4:NECK AND SHOULDERS SIMPLE NECK STRETCHES GOMUKHASANA ARMS (COW FACE POSE, ARMS ONLY) GARUDASANA ARMS (EAGLE POSE, ARMS ONLY) YOGA MUDRA (SEAL POSE) URDHVA HASTASANA (UPWARD HANDS POSE) CHAPTER 5:CHEST, BACK, AND TORSO TADASANA (MOUNTAIN POSE) SAVASANA (CORPSE POSE) SPINAL STRETCH AT THE WALL BALASANA (CHILD’S POSE) BHUJANGASANA (COBRA POSE) SALABHASANA (LOCUST POSE) SPHINX POSE USTRASANA (CAMEL POSE) CAT/COW POSE SETU BANDHA SARVANGASANA (BRIDGE POSE) ARDHA MATSYENDRASANA (SEATED TWIST) PARIVRTTA PARSVAKONASANA (REVOLVED LOW OR HIGH LUNGE) PARIVRTTA UTKATASANA (REVOLVED CHAIR POSE) CHAPTER 6:ARMS, WRISTS, AND HANDS PHALAKASANA (PLANK POSE) VASISTHASANA (SIDE PLANK POSE) WRIST STRETCH CHAPTER 7:HIPS, BUTTOCKS, THIGHS, AND HAMSTRINGS UTTANASANA (FORWARD FOLD) ADHO MUKHA SVANASANA (DOWNWARD FACING DOG) VIRABHADRASANA TWO (WARRIOR TWO POSE) PARSVAKONASANA (SIDE ANGLE POSE) TRIKONASANA (TRIANGLE POSE) LOW LUNGE AND HIGH LUNGE UTKATASANA (CHAIR POSE) PRASARITA PADOTTANASANA (WIDE-LEGGED FORWARD FOLD) SUPTA HASTA PADANGUSTHASANA (RECLINED LEG STRETCHES) EKA PADA KAPOTASANA (PIGEON OR “SLEEPING SWAN” POSE) THREAD THE NEEDLE (FIGURE FOUR POSE) ANANDA BALASANA (HAPPY BABY POSE) SUKHASANA (EASY SEAT POSE) CHAPTER 8:KNEES, CALVES, AND SHINS UTKATASANA WITH HEEL LIFT VIRASANA (HERO POSE) MODIFIED VIRABHADRASANA ONE (WARRIOR ONE POSE) MALASANA (SQUAT OR GARLAND POSE) CHAPTER 9:ANKLES, FEET, AND TOES VAJRASANA (TOE STRETCH) VRKSASANA (TREE POSE) GARUDASANA (EAGLE POSE) YOGI TOE MASSAGE VIPARITA KARANI (LEGS-UP-THE-WALL POSE) PART III: The Sequences CHAPTER 10:SUPPORT FOR EVERYDAY ACTIVITIES YOGA FOR WALKING YOGA FOR SITTING YOGA FOR GARDENING YOGA FOR LIFTING HEAVY THINGS YOGA FOR SHOVELING SNOW YOGA FOR YARD WORK YOGA FOR NEEDLEPOINT, READING, KNITTING, OR CRAFTS YOGA FOR PLAYING CARDS OR GAMES YOGA FOR WAKING UP YOGA FOR BEDTIME CHAPTER 11:ACTIVE LIVING YOGA FOR RUNNING YOGA FOR SWIMMING YOGA FOR BIKING: LONG YOGA FOR BIKING: SHORT YOGA FOR GOLF YOGA FOR TENNIS YOGA FOR SOFTBALL OR BASEBALL YOGA FOR DANCING YOGA FOR SKIING YOGA FOR GENERAL EXERCISE RECOVERY CHAPTER 12:INJURY RECOVERY YOGA FOR A SPRAINED ANKLE YOGA FOR A ROTATOR CUFF INJURY YOGA FOR A TORN HAMSTRING YOGA FOR AN INJURED ACHILLES TENDON YOGA FOR WRIST ARTHRITIS OR CARPAL TUNNEL SYNDROME HANDS-FREE YOGA CHAIR YOGA YOGA FOR SPINAL ISSUES YOGA FOR DISC ISSUES YOGA FOR A KNEE REPLACEMENT CHAPTER 13:ACHES AND PAINS YOGA FOR HEADACHES YOGA FOR A STIFF NECK YOGA FOR TIGHT SHOULDERS YOGA FOR A TIGHT UPPER BACK YOGA FOR A SORE LOW BACK YOGA FOR TIGHT HIPS YOGA FOR SORE LEGS YOGA FOR SORE HANDS YOGA FOR POOR POSTURE YOGA FOR GENERAL FLEXIBILITY CHAPTER 14:CUSTOMIZE YOUR YOGA PRACTICE RESOURCES REFERENCES ABOUT THE AUTHOR