Yoga for a Healthy Lower Back (63 page)
Read Yoga for a Healthy Lower Back Online
Authors: Liz Owen
Ellsworth, Abigail.
Anatomy of Yoga: An Instructor's Guide to Improving Your Poses
. Buffalo, N.Y.: Firefly Books, 2010.
Fishman, Loren, and Carol Ardman.
Relief Is in the Stretch: End Back Pain Through Yoga
. New York: W. W. Norton & Company, 2005.
Kabat-Zinn, Jon.
Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness
,
15th Anniversary Edition.
New York: Bantam Dell, 2005.
Koch, Liz.
The Psoas Book, Second Edition
. Felton, Calif.: Guinea Pig Publications, 1997.
Lasater, Judith.
Yogabody: Anatomy, Kinesiology, and Asana.
Berkeley: Rodmell Press, 2009.
Laughlin, Kit.
Overcome Neck and Back Pain
. New York: Simon & Schuster, 1995.
Lee, Diane.
The Pelvic Girdle: An Approach to the Examination and Treatment of the Lumbopelvic-Hip Region, Third Edition
. Edinburgh: Churchill Livingstone, 2004.
Long, Ray.
The Key Muscles of Yoga
. Baldwinsville, N.Y.: Bandha Yoga, 2009.
McCall, Timothy.
Yoga as Medicine: The Yogic Prescription for Health and Healing
. New York: Bantam Dell, 2007.
Meyers, Thomas W.
Anatomy Trains
,
Second Edition
. Edinburgh: Elsevier, 2009.
Sarno, John E.
Healing Back Pain
:
The Mind-Body Connection
. New York: Warner Books, 1991.
Schatz, Mary Pullig.
Back Care Basics: A Doctor's Gentle Yoga Program for Back and Neck Pain Relief
. Berkeley: Rodmell Press, 1992.
YOGA AND YOGA PRACTICE:
Desikachar, T.K.V.
The Heart of Yoga
:
Developing a Personal Practice.
Rochester, Vt.: Inner Traditions International, 1995.
Faulds, Richard, et al.
Kripalu Yoga: A Guide to Practice On and Off the Mat.
New York: Bantam Books, 2006.
Iyengar, B.K.S.
Light on Pranayama.
New York: Crossroad, 1988.
___.
Light on Yoga
,
Revised Edition
. New York: Schocken Books, 1977.
___.
Yoga: The Path to Holistic Health.
London: Dorling Kindersley, 2001.
Kraftsow, Gary.
Yoga for Wellness.
New York: Penguin/Arkana, 1999.
Lasater, Judith.
Relax and Renew: Restful Yoga for Stressful Times, Second Edition
. Berkeley: Rodmell Press, 2011.
Miller, Elise Browning.
Yoga for Scoliosis
. Palo Alto: Shanti Productions, LLC, 2003.
Rosen, Richard.
The Yoga of Breath: A Step-by-Step Guide to Pranayama
. Boston: Shambhala, 2002.
___.
Pranayama: Beyond the Fundamentals.
Boston: Shambhala, 2006.
Scaravelli,
Vanda. Awakening the Spine.
New York: HarperCollins, 1991.
Schiffmann, Erich.
Yoga: The Spirit and Practice of Moving Into Stillness.
New York: Simon & Schuster, 1996.
Sparrowe, Linda, and Patricia Walden.
The Women's Book of Yoga &
Health
. Boston: Shambhala, 2002.
Yee, Rodney, with Nina Zolotov.
Moving Toward Balance: 8 Weeks of Yoga with Rodney Yee.
Emmaus, Pa.: Rodale Press, 2004.
YOGA SPIRITUALITY AND PHILOSOPHY:
Apte, Vaman Shivaram.
The Practical Sanskrit-English Dictionary
. New Delhi: Motilal Banarsidass, 1998.
Bachman, Nicolai.
The Language of Yoga: Complete A to Y Guide to Asana Names, Sanskrit Terms, and Chants.
Boulder: Sounds True, 2004.
Bryant, Edwin F.
The Yoga Sutras of Patanjali
. New York: North Point Press, 2009.
Hartranft, Chip.
The Yoga-Sutra of Patanjali: A New Translation with Commentary.
Boston: Shambhala, 2003.
Johari, Harish.
Chakras: Energy Centers of Transformation
. Rochester, Vt.: Destiny Books, 1987.
Lad, Vasant L., and Anisha Durve.
Marma Points of Ayurveda: The Energy Pathways for Healing Body, Mind and Consciousness with a Comparison to Traditional Chinese Medicine
. Albuquerque: The Ayurvedic Press, 2008.
Lowitz, Leza, and Reema Datta.
Sacred Sanskrit Words for Yoga, Chant, and Meditation
. Berkeley: Stone Bridge Press, 2005.
Miller, Barbara Stoler.
Yoga: Discipline of Freedom: The Yoga Sutra Attributed to Patanjali.
Berkeley and Los Angeles: University of California Press, 1996.
Mitchell, Stephen.
Bhagavad-Gita: A New Translation.
New York: Three Rivers Press, 2000.
Shearer, Alistair.
The Yoga Sutras of Patanjali
. New York: Bell Tower, 1982.
C
HAPTER 1: THE
J
OURNEY
I
NTO
W
ELLNESS
Mountain Pose | Tadasana |
Easy Pose | Sukhasana |
C
HAPTER 2:
Y
OUR
H
IPS
Ask and Listen: Preparation for Practice
Deep Hip Meditation
Pelvic Tilt
Practice for Healthy Hips | |
Cat/Cow Cycle and Big Hip Circles | Marjaryasana/Bitilasana and |
Chair-Seated Hip Opener | Suchirandhrasana Variation |
Reclining Crossed-Legs Pose | Supta Gomukasana |
Seated Hip Hug and Twist | Marichyasana III Variation |
Deep Hip Bend | Malasana |
Low Lunge Pose | Anjaneyasana Variation |
Noble Warrior Pose | Virabhadrasana II |
Side Angle Pose | Utthita Parshvakonasana |
Standing Swan Pose | Utthita Eka Pada Raja Kapotasana |
Bridge Pose | Setu Bandha Sarvangasana |
Reclining Single Leg Lift | Eka Pada Apanasana Variation 1 |
Reclining Bound Angle Pose | Supta Baddha Konasana |
Child's Pose | Balasana |
Deep Relaxation: Move into Your Center | Shavasana Variation 1 |
Grow and Progress | |
Root Lock | Mula Bandha |
Reclining Hip Twist | Supta Padangusthasana III Variation |
Seated Bound Angle Pose | Baddha Konasana |
Triangle Pose | Utthita Trikonasana |
One-Legged Bridge | Pose Eka Pada Setu Bandha Sarvangasana |
Resting Swan Pose | Eka Pada Raja Kapotasana Variation |
Deep Hip Meditation, Child's Pose, and Deep Relaxation | Balasana and Shavasana |
C
HAPTER 3:
Y
OUR
S
ACRUM
Ask and Listen: Preparation for Practice
Standing Sacral Meditation
Doorway Stand
Sacral Circles
Reclining Knee Squeeze
Practice for a Healthy Sacrum | |
Happy Baby Pose | Dwi Pada Apanasana Variation |
Free-Your-Sacrum Pose | Dwi Pada Apanasana |
Variation: Partner-Assisted Leg Press Variation: Partner-Assisted Sacrum Traction | Â |
Reclining Sacral-Balancing Pose | Eka Pada Apanasana Variation 2 |
Step 1: Bent-Leg Sacral Balancer Step 2: Raised-Leg Sacral Balancer | Â |
Reclining Hand-to-Foot Pose Variation: Partner-Assisted Sacrum Release | Supta Padangusthasana I |
Reclining Tree Pose | Supta Vrkshasana |
Table-Balance Pose | Vyaghrasana Variation |
Supported Deep Lunge Pose | Virabhadrasana I Variations |
Variation 1: Sacral Broadener Variation 2: Resting Pose | Â |
Supported Cobra Pose | Salamba Bhujangasana |
Alternate Arm/Leg Prone Backbend | Shalabhasana Variation |
Supported Locust Pose | Salamba Shalabhasana |
Forward-Bending Hero's Pose | Adho Mukha Virasana |
Variation 1: Active Pose Variation 2: Resting Pose | Â |
Half Forward Bend Pose | Ardha Uttanasana |
Standing Forward Bend Pose Variation: Decompressing Forward Bend | Uttanasana |
Restorative Twist Pose | Parshva Balasana |
Deep Relaxation: Rest into the Earth | Shavasana Variation 2 |
Grow and Progress | |
Chair-Seated Twist | Bharadvajasana Variation |
Seated Crossed-Legged Pose Flow Step 1: Cross Your Legs Step 2: Twist Your Spine Step 3: Bend to Your Side Step 4: Bend Forward | Gomukasana Variations |
Proud Warrior Pose | Virabhadrasana I |
Wide-Legged Standing Forward Bend | Prasarita Padottanasana |
Step 1: Half Wide-Legged Forward Bend Step 2: Half Wide-Legged Spine Lengthener Step 3: Full Forward Bend | |
Child's Pose and Deep Relaxation | Balasana and Shavasana |
C
HAPTER 4:
Y
OUR
L
UMBAR
S
PINE
Ask and Listen: Preparation for Practice
Reclining Lower Back Meditation with Ocean Breath
Reclining Crescent Moon Pose
Cow-and-Child's-Pose Flow
Step 1: Cow Pose
Step 2: Child's Pose
Step 3: Cow-and-Child's Pose Flow
Â
Practice for a Healthy Lumbar Spine | |
Reclining Spinal Twist | Supta Padangusthasana III |
Seated Lower-Back Side Stretch | Parshva Sukhasana |
Extended Puppy Pose | Adho Mukha Svanasana Variations |
Side Puppy Pose | Â |
Downward-Facing Dog Pose Variation 1: Supported Downward-Facing Dog Pose Variation 2: Dangling Down-Dog Pose | Adho Mukha Svanasana |
Deep Side Stretch Pose Step 1: Half Deep Side Stretch Pose Step 2: Full Deep Side Stretch Pose Variation: Open-Heart and Standing Seal | Parshvottanasana Variations |
Half-Moon Pose | Ardha Chandrasana |
Flowing Bridge Pose | Setu Bandha Sarvangasana Variation |
Flying Locust Pose | Shalabhasana Variation 1 |
Swimming Locust Pose | Shalabhasana Variation 2 |
Reclining Bolster Twist | Jathara Parivartanasana Variation 1 |
Inverted Cleanser Pose Variation 1: Active Cleanser Variation 2: Restorative Cleanser Deep Relaxation: Experience Your | Viparita Karani Variations |
Body's Softness | Shavasana Variation 3 |
Grow and Progress | |
Marichi's Seated Twist | Marichyasana I |
Revolved Wide-Legged Seated Pose | Parivrtta Upavishta Konasana |
Balanced Warrior Pose Step 1: Half Balanced Warrior Pose Step 2: Full Balanced Warrior Pose Variation: Proud Warrior Flow | Virabhadrasana III |
Cobra Pose Flow Step 1: Sphinx Pose Step 2: Cobra-in-the-Grass Pose Step 3: Full Cobra Pose | Bhujangasana Variations |
Head-to-Knee Pose | Janu Shirsasana |
Seated Forward Bend Pose | Paschimottanasana |
Child's Pose and Deep Relaxation | Balasana and |
C
HAPTER 5:
Y
OUR
A
BDOMINAL
C
ORE
Ask and Listen: Preparation for Practice
Fire Meditation
“KnitâYour-Abdomen” Meditation
Practice for a Healthy Abdominal Core | |
Shining-Skull Breath | Kapalabhati Pranayama |
Bellows Breath | Bhastrika Pranayama |
Table-Balance Tuck Pose Step 1: Three-Legged Table Tuck Step 2: Table-Balance Tuck | Vyaghrasana Variation 2 |
High Plank Pose | Phalakasana |
Upward-Legs Pose Step 1: Supported Upward-Legs Pose Step 2: Full Upward-Legs Pose | Urdhva Prasarita Padasana |
Upward-Legs Curl-Up | Urdhva Prasarita Padasana Variation 1 |
Active Bent-Knee Twist | Jathara Parivartanasana Variation 2 |
Relaxing Bent-Knee Twist | Jathara Parivartanasana Variation 3 |
Deep Relaxation: Illuminate Your Core | Shavasana Variation 4 |
