Introduction
Yoga: Tradition and Innovation
1. Yoga and the Ball--A Dynamic Duet
2. The Body and the Breath
Breath Check • Diaphragmatic
Breathing • Modified Child Pose (Mudhasana) • Prana Power • Prayer
Breath
3. Finding Postural Ease with Yoga Ball Asanas
Postural
Setup: Ideal Alignment • Tummy Compressions • Half Plank with
Uddiyana Bhanda • Abdominal Squeeze (Akunchan Prasarana) •
Meditative Yogi
4. That All-Important Warm-Up Sun Salutation (Surya
Namaskar)
5. Yoga Asanas-Striking the Balance Between Strength and
Flexibility
Standing Forward Fold (Uttanasana) • Seated
Forward Fold • Cobra (Bhujangasana) • Down Dog (Adhomukha
Svanasana) • Reverse, or Inclined, Plank (Purvottanasana) • Camel
Pose (Ustrasana) • Forward Fold with Spinal Twist (Prasarita
Padottanasana 1) • Yoga Chair Pose (Uktatasana) • Bow Pose
(Dhanurasana) • Crow Pose (Kakasana) • Modified Locust Pose
(Salabhasana) • Side Plank or Arm Balance (Vashishthasana)• Boat
Pose (Paripurna Navasana) • Bridge Pose (Sethu Bhandasana) •
Warrior 1 (Virabhadrasana 1) • Warrior 2 (Virabhadrasana 2) •
Extended Side Angle (Parshvakonasana) • Warrior 1 with Prayer
Twist
6. Body Balance, Mind Balance
Knee Lift • Tree Pose
(Vrikshasana) • Eagle Pose (Garudasana) • Side Plank
(Vashishthasana) • Half Moon (Ardha Chandrasana) • Hand to Big Toe
Posture (Utthita hasta Padangusthasana) • King Dancer
(Natarajasana) • Candle Pose (Vaparita Karani Mudra) • Warrior 3
(Virabhadrasana 3)
7. The Advanced Postures
Supine Straight Leg Spinal Twist • Yoga Chair Pose with Squat •
Balancing Yogi • Yoga Plank with Arm Work • Yoga Plank with
Push-Ups • Advanced Prayer Roll Out • Advanced Bridge with Roll Out
• Advanced Bridge with Roll Out and Leg Raise • Side-LyingPlank •
Side-Lying Plank with Twist • Advanced Down Dog • Yoga Plank Hover
• Rolling Tabletop
8. Relaxation and Restoration
Modified Fish (Matsyasana) • Yoga Side Stretch • Standing Cat
(Bidalasana) • Lion Pose (Simhasana) • Neck Stretch • Spinal Twist
(Maricyasana) • Kneeling Cat (Bidalasana) • Thread the Needle •
Pigeon Pose (Raja Kapotasana) • Reclined Hamstring Stretch (Supta
Padangusthasana) • Cobbler Pose (Baddha Konasana) • Reclining
Spinal Twist • Rocking Child Pose • Rocking Child Pose with Neck
Massage • Hip Lift • Modified Corpse Pose (Shavasana)
9. Putting It All Together
Appendix
Major Muscles and Their Functions
Resources
Ball and Video Ordering Information
Acknowledgments
Carol Mitchell (1959-2006) was a Certified Medical Exercise Specialist and international fitness trainer whose methods have been featured on television and radio and in newspapers and the Canadian Medical Journal. She released two videos and was known for her seminars on creating mind-body fitness, which she presented to corporations, yoga and fitness practitioners, coaches, and other health practitioners in both the United States and Canada.
"I highly recommend this fabulous guide for enhancing your own yoga
practice."
*Sasha Reyes, Natural Beauty & Health, October 2003*
“Carol Mitchell has done a superb job of weaving ancient tradition
with modern innovation. A must-read for all yoga enthusiasts!”
*Dharma Singh Khalsa, M.D., author of Meditation*
“Yoga on the Ball combines the ancient wisdom of yoga with modern
techniques to create a unique approach to building strength and
flexibility. A fun, simple, and healthy way to fitness.”
*Judith Hanson Lasater, PH.D., P.T., author of Relax and Renew:
Restful Yoga for Stressful Times*
“I recommend this book to anyone looking for a new way to practice
yoga.”
*Richard Usatine, M.D., author of Yoga Rx*
“At last! A new program that merges the ancient art of yoga with
the modern science of exercise physiology. In an easy-to-use format
Yoga on the Ball provides it all--training for flexibility,
strength, and endurance of body, mind, and spirit.”
*Sam Dworkis, author of Recovery Yoga*
“A clear, comprehensive, and user-friendly book that facilitates a
deeper understanding of yoga and its benefits while traveling an
unconventional path. The yoga practices are equally accessible to
beginners and skilled practitioners, providing useable knowledge
for every reader. Highly recommended.”
*Leigh Crews, national spokesperson for the American Council on
Exercise*
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