chơi xổ số keno trực tuyến

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Two of the ten core yoga poses, these positions stretch your back and increase flexibility. Exercise your body and relax your mind with yoga.\r\n<div class=\"x2 x2-top\">\r\n\r\n<div class=\"video-player-organism\"></div>\r\n\r\n</div>\r\n<h3>Video transcript</h3>\r\n[MUSIC PLAYING]\r\n\r\nIn yoga, lots of poses are named after animals and things in nature. This one happens to be Cat and Cow. And it's really good to stretch the lower back and open up after a long hard day at work.\r\n\r\nSo all you need to do is place your knees shoulder-width apart, take your hands down to the floor, lining up your wrists, elbows, and shoulders. You take a nice big inhale in, exhale, and fully round the back up into a big cat backstretch, drawing up from your armpits, pressing your palms into the floor, pressing your knees into the floor, and release chin to chest.\r\n\r\nPull your tummy and as tight as you can. Then draw back down, sending the hips up. Gaze is up and draw the shoulders down your back.\r\n\r\nAs you're working through Cat and Cow, if you feel any pain or unusual symptoms, especially if you're pregnant, just stop right away and gently press back into Child's Pose and release. And that's Cat and Cow.","description":"Relieve back pain by posing in the Cat and Cow asanas. Two of the ten core yoga poses, these positions stretch your back and increase flexibility. Exercise your body and relax your mind with yoga.\r\n<div class=\"x2 x2-top\">\r\n\r\n<div class=\"video-player-organism\"></div>\r\n\r\n</div>\r\n<h3>Video transcript</h3>\r\n[MUSIC PLAYING]\r\n\r\nIn yoga, lots of poses are named after animals and things in nature. This one happens to be Cat and Cow. And it's really good to stretch the lower back and open up after a long hard day at work.\r\n\r\nSo all you need to do is place your knees shoulder-width apart, take your hands down to the floor, lining up your wrists, elbows, and shoulders. You take a nice big inhale in, exhale, and fully round the back up into a big cat backstretch, drawing up from your armpits, pressing your palms into the floor, pressing your knees into the floor, and release chin to chest.\r\n\r\nPull your tummy and as tight as you can. Then draw back down, sending the hips up. Gaze is up and draw the shoulders down your back.\r\n\r\nAs you're working through Cat and Cow, if you feel any pain or unusual symptoms, especially if you're pregnant, just stop right away and gently press back into Child's Pose and release. And that's Cat and Cow.","blurb":"","authors":[],"primaryCategoryTaxonomy":{"categoryId":34175,"title":"Yoga","slug":"yoga","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34175"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":294676,"title":"Chair Yoga For Dummies Cheat Sheet","slug":"chair-yoga-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/294676"}},{"articleId":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271190"}},{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271187"}},{"articleId":271184,"title":"Alignment and Balancing Yoga Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271184"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271181"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":0,"slug":null,"isbn":null,"categoryList":null,"amazon":null,"image":null,"title":null,"testBankPinActivationLink":null,"bookOutOfPrint":false,"authorsInfo":null,"authors":null,"_links":null},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-65146ddeded67\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-65146ddedfa84\"></div></div>"},"articleType":{"articleType":"Videos","articleList":null,"content":null,"videoInfo":{"videoId":"694578858001","name":"How to Do the Cat and Cow Poses in Yoga","accountId":"622696558001","playerId":"default","thumbnailUrl":"//cf-images.us-east-1.prod.boltdns.net/v1/jit/622696558001/a2b72210-fcc1-4b77-bdda-b6bd2eb19210/main/160x90/38s21ms/match/image.jpg","description":"Relieve back pain by posing in the Cat and Cow asanas. Two of the ten core yoga poses, these positions stretch your back and increase flexibility. Exercise your body and relax your mind with yoga.","uploadDate":"2024-08-25T18:21:51.506Z"}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2024-06-22T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":210287},{"headers":{"creationTime":"2017-03-28T14:39:00+00:00","modifiedTime":"2024-08-10T13:49:26+00:00","timestamp":"2024-08-10T15:01:02+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Yoga","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34175"},"slug":"yoga","categoryId":34175}],"title":"How to Do the Yoga B-Series Sun Salutation","strippedTitle":"how to do the yoga b-series sun salutation","slug":"how-to-do-the-yoga-b-series-sun-salutation","canonicalUrl":"","归类座舱简化":{"metaDescription":"Learn how to do the yoga sun salutation from a standing position, which builds strength and flexibility and helps relax your mind and body.","noIndex":0,"noFollow":0},"content":"<div class=\"x2 x2-top\">\r\n\r\n<div class=\"video-player-organism\"></div>\r\n\r\n</div>\r\nPerforming the sun salutation from a standing position builds strength and flexibility as the series of yoga movements relax your mind and body. This video show you how to perform each step in the popular yoga pose.","description":"<div class=\"x2 x2-top\">\r\n\r\n<div class=\"video-player-organism\"></div>\r\n\r\n</div>\r\nPerforming the sun salutation from a standing position builds strength and flexibility as the series of yoga movements relax your mind and body. This video show you how to perform each step in the popular yoga pose.","blurb":"","authors":[],"primaryCategoryTaxonomy":{"categoryId":34175,"title":"Yoga","slug":"yoga","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34175"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":294676,"title":"Chair Yoga For Dummies Cheat Sheet","slug":"chair-yoga-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/294676"}},{"articleId":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271190"}},{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271187"}},{"articleId":271184,"title":"Alignment and Balancing Yoga Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271184"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271181"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":0,"slug":null,"isbn":null,"categoryList":null,"amazon":null,"image":null,"title":null,"testBankPinActivationLink":null,"bookOutOfPrint":false,"authorsInfo":null,"authors":null,"_links":null},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-64d4fbaedcbf5\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-64d4fbaedd589\"></div></div>"},"articleType":{"articleType":"Videos","articleList":null,"content":null,"videoInfo":{"videoId":"694591549001","name":"How to Do the Yoga B-Series Sun Salutation","accountId":"622696558001","playerId":"default","thumbnailUrl":"//cf-images.us-east-1.prod.boltdns.net/v1/static/622696558001/ce08b6ff-d456-48b9-afc9-cecb70a1eac6/b77131dd-0e70-44de-b4b3-11a00e06f0cb/160x90/match/image.jpg","description":"Performing the sun salutation from a standing position builds strength and flexibility as the series of Yoga movements relax your mind and body. 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In contrast to what’s referred to as assisted Yoga, in partner Yoga, ","noIndex":0,"noFollow":0},"content":"<p>Partner Yoga is a joyful practice that brings two people together to create a new posture. In contrast to what’s referred to as assisted Yoga, in partner Yoga, each person gives support and receives benefits as the two create a posture together. When you and your partner try this, you discover and enjoy one of the requirements and lessons of partner Yoga: dialogue and clear communication.</p>\r\n<p>Consider the benefits of partner Yoga:</p>\r\n<ul>\r\n <li>Can be practiced by two strangers in a class</li>\r\n <li>Extends Yoga’s emphasis on experimentation and personal discovery to an experience shared with another person</li>\r\n <li>Utilizes traction, leverage, and kinesthetic awareness</li>\r\n <li>Involves engaging physically with another person, yet is not sexual</li>\r\n <li>Can add an element of delight when practiced by romantic couples</li>\r\n</ul>\r\n<p class=\"Tip\">Partner Yoga is best practiced with someone your same size, but differences in height and weight can stimulate creativity to make the postures work.</p>\r\n<h2 id=\"tab1\" >The benefits of partner Yoga</h2>\r\n<p>Partner Yoga can be good for your health. By its very nature, partner Yoga is a playful practice and can even evoke laughter. Laughter can be a very healing experience, as Norman Cousins has taught the world.</p>\r\n<p>Partner Yoga fosters your ability to trust and feel secure with another person. It gives you the opportunity to surrender to another individual and feel supported. That experience of trust on the mat can spill over to your life <i>off</i> the mat.</p>\r\n<p class=\"Tip\">How comfortable are you with being touched? Partner Yoga isn’t sexual, but it involves touching. Because of differences in personality, personal experience, upbringing, and culture, the idea of touching another person during your Yoga routine may be more or less comfortable than the practice of going solo.</p>\r\n<p>Although partner Yoga can help you address issues with intimacy, only you know your limits and what’s right for you. As with all other aspects of your Yoga practice, listen to and respect your inner voice.</p>\r\n<h2 id=\"tab2\" >Partner Yoga as a metaphor for living in the world</h2>\r\n<p>According to Cain Carroll and Lori Kimata, authors of <i>Partner Yoga,</i> the first axiom of partner Yoga is, “All things are interdependent.” Partner Yoga gives you immediate feedback on how you interact with your partner and, by extension, with others in your life. For instance, if one person pushes too far, both will fall over. Now how’s that for immediate feedback?</p>\r\n<p>Consider the opportunities for feedback that partner Yoga offers:</p>\r\n<ul>\r\n <li>Do you communicate your needs?</li>\r\n <li>Do you listen when your partner communicates his needs?</li>\r\n <li>Are you sensitive to the subtle adjustments and movements of your partner?</li>\r\n <li>Do you give support when needed?</li>\r\n <li>Are you flexible enough to allow your partner to move with ease yet maintain your own integrity?</li>\r\n <li>Can you find that healthy medium between rigidity and flexibility?</li>\r\n</ul>\r\n<p class=\"Tip\">What new shapes can you and your significant other make if you pair up for partner Yoga? For a totally unique and personal holiday greeting card, enlist the help of a friend with a camera or a smartphone, bend and blend yourselves, and shoot away. The partner tree pose is often a favorite holiday shot.</p>","description":"<p>Partner Yoga is a joyful practice that brings two people together to create a new posture. In contrast to what’s referred to as assisted Yoga, in partner Yoga, each person gives support and receives benefits as the two create a posture together. When you and your partner try this, you discover and enjoy one of the requirements and lessons of partner Yoga: dialogue and clear communication.</p>\r\n<p>Consider the benefits of partner Yoga:</p>\r\n<ul>\r\n <li>Can be practiced by two strangers in a class</li>\r\n <li>Extends Yoga’s emphasis on experimentation and personal discovery to an experience shared with another person</li>\r\n <li>Utilizes traction, leverage, and kinesthetic awareness</li>\r\n <li>Involves engaging physically with another person, yet is not sexual</li>\r\n <li>Can add an element of delight when practiced by romantic couples</li>\r\n</ul>\r\n<p class=\"Tip\">Partner Yoga is best practiced with someone your same size, but differences in height and weight can stimulate creativity to make the postures work.</p>\r\n<h2 id=\"tab1\" >The benefits of partner Yoga</h2>\r\n<p>Partner Yoga can be good for your health. By its very nature, partner Yoga is a playful practice and can even evoke laughter. Laughter can be a very healing experience, as Norman Cousins has taught the world.</p>\r\n<p>Partner Yoga fosters your ability to trust and feel secure with another person. It gives you the opportunity to surrender to another individual and feel supported. That experience of trust on the mat can spill over to your life <i>off</i> the mat.</p>\r\n<p class=\"Tip\">How comfortable are you with being touched? Partner Yoga isn’t sexual, but it involves touching. Because of differences in personality, personal experience, upbringing, and culture, the idea of touching another person during your Yoga routine may be more or less comfortable than the practice of going solo.</p>\r\n<p>Although partner Yoga can help you address issues with intimacy, only you know your limits and what’s right for you. As with all other aspects of your Yoga practice, listen to and respect your inner voice.</p>\r\n<h2 id=\"tab2\" >Partner Yoga as a metaphor for living in the world</h2>\r\n<p>According to Cain Carroll and Lori Kimata, authors of <i>Partner Yoga,</i> the first axiom of partner Yoga is, “All things are interdependent.” Partner Yoga gives you immediate feedback on how you interact with your partner and, by extension, with others in your life. For instance, if one person pushes too far, both will fall over. Now how’s that for immediate feedback?</p>\r\n<p>Consider the opportunities for feedback that partner Yoga offers:</p>\r\n<ul>\r\n <li>Do you communicate your needs?</li>\r\n <li>Do you listen when your partner communicates his needs?</li>\r\n <li>Are you sensitive to the subtle adjustments and movements of your partner?</li>\r\n <li>Do you give support when needed?</li>\r\n <li>Are you flexible enough to allow your partner to move with ease yet maintain your own integrity?</li>\r\n <li>Can you find that healthy medium between rigidity and flexibility?</li>\r\n</ul>\r\n<p class=\"Tip\">What new shapes can you and your significant other make if you pair up for partner Yoga? For a totally unique and personal holiday greeting card, enlist the help of a friend with a camera or a smartphone, bend and blend yourselves, and shoot away. The partner tree pose is often a favorite holiday shot.</p>","blurb":"","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"//dummies-api.coursofppt.com/v2/authors/9246"}},{"authorId":9247,"name":"Georg Feuerstein","slug":"georg-feuerstein","description":" <p><b>Larry Payne, PhD,</b> is the founding president of the International Association of Yoga Therapists and was named one of America&#8217;s most respected yoga teachers by the <i>Los Angeles Times</i>. <b>Georg Feuerstein, PhD,</b> was internationally respected for his contribution to Yoga research and the history of 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If you can picture images easily in your mind, you may find the exercise enjoyable and refres","noIndex":0,"noFollow":0},"content":"<p>This Yoga relaxation technique utilizes your power of imagination. If you can picture images easily in your mind, you may find the exercise enjoyable and refreshing. For this exercise, you need a chair and a blanket (if necessary). Allow 5 minutes.</p>\r\n<ol class=\"level-one\">\r\n <li><p class=\"first-para\">Sit up tall in a chair, with your feet on the floor and comfortably apart, and your hands resting on top of your knees.</p>\r\n<p class=\"child-para\">If your feet aren’t comfortably touching the floor, fold the blanket and place it under your feet for support.</p>\r\n<div class=\"imageBlock\" style=\"width:336px;\"><img src=\"//www.coursofppt.com/wp-content/uploads/431521.image0.jpg\" width=\"336\" height=\"400\" alt=\"[Credit: Photograph by Adam Latham]\"/><div class=\"imageCredit\">Credit: Photograph by Adam Latham</div></div>\r\n </li>\r\n <li><p class=\"first-para\">Breathe through your nose, but allow your breath to move freely.</p>\r\n </li>\r\n <li><p class=\"first-para\">Close your eyes and focus your attention on the middle of your forehead, just above the level of your eyebrows.</p>\r\n<p class=\"child-para\">Make sure you don’t crinkle your forehead or squint your eyes.</p>\r\n </li>\r\n <li><p class=\"first-para\">Visualize as vividly as possible a triangle connecting the forehead point and the palms of both hands.</p>\r\n<p class=\"child-para\">Register (but don’t think about) any sensations or colors that appear on your mental screen while you hold the triangle in your mind. Do this visualization for 8 to 10 breaths, and then dissolve the triangle.</p>\r\n </li>\r\n <li><p class=\"first-para\">Visualize a triangle formed by your navel and the big toes of your feet; retain this image for 10 to 12 breaths.</p>\r\n<p class=\"child-para\">If any part of the mental triangle is difficult to connect, keep focusing on that part until the triangle fully forms.</p>\r\n </li>\r\n <li><p class=\"first-para\">Keeping your eyes closed, visualize again the first triangle formed between your forehead and your two palms, and then simultaneously visualize the second triangle (navel to toes).</p>\r\n<p class=\"child-para\">This final step is more challenging. Picture both triangles together for 12 to 15 breaths, and then dissolve them.</p>\r\n </li>\r\n</ol>","description":"<p>This Yoga relaxation technique utilizes your power of imagination. If you can picture images easily in your mind, you may find the exercise enjoyable and refreshing. For this exercise, you need a chair and a blanket (if necessary). Allow 5 minutes.</p>\r\n<ol class=\"level-one\">\r\n <li><p class=\"first-para\">Sit up tall in a chair, with your feet on the floor and comfortably apart, and your hands resting on top of your knees.</p>\r\n<p class=\"child-para\">If your feet aren’t comfortably touching the floor, fold the blanket and place it under your feet for support.</p>\r\n<div class=\"imageBlock\" style=\"width:336px;\"><img src=\"//www.coursofppt.com/wp-content/uploads/431521.image0.jpg\" width=\"336\" height=\"400\" alt=\"[Credit: Photograph by Adam Latham]\"/><div class=\"imageCredit\">Credit: Photograph by Adam Latham</div></div>\r\n </li>\r\n <li><p class=\"first-para\">Breathe through your nose, but allow your breath to move freely.</p>\r\n </li>\r\n <li><p class=\"first-para\">Close your eyes and focus your attention on the middle of your forehead, just above the level of your eyebrows.</p>\r\n<p class=\"child-para\">Make sure you don’t crinkle your forehead or squint your eyes.</p>\r\n </li>\r\n <li><p class=\"first-para\">Visualize as vividly as possible a triangle connecting the forehead point and the palms of both hands.</p>\r\n<p class=\"child-para\">Register (but don’t think about) any sensations or colors that appear on your mental screen while you hold the triangle in your mind. Do this visualization for 8 to 10 breaths, and then dissolve the triangle.</p>\r\n </li>\r\n <li><p class=\"first-para\">Visualize a triangle formed by your navel and the big toes of your feet; retain this image for 10 to 12 breaths.</p>\r\n<p class=\"child-para\">If any part of the mental triangle is difficult to connect, keep focusing on that part until the triangle fully forms.</p>\r\n </li>\r\n <li><p class=\"first-para\">Keeping your eyes closed, visualize again the first triangle formed between your forehead and your two palms, and then simultaneously visualize the second triangle (navel to toes).</p>\r\n<p class=\"child-para\">This final step is more challenging. Picture both triangles together for 12 to 15 breaths, and then dissolve them.</p>\r\n </li>\r\n</ol>","blurb":"","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"//dummies-api.coursofppt.com/v2/authors/9246"}},{"authorId":9247,"name":"Georg Feuerstein","slug":"georg-feuerstein","description":" <p><b>Larry Payne, PhD,</b> is the founding president of the International Association of Yoga Therapists and was named one of America&#8217;s most respected yoga teachers by the <i>Los Angeles Times</i>. <b>Georg Feuerstein, PhD,</b> was internationally respected for his contribution to Yoga research and the history of consciousness.</p>","hasArticle":false,"_links":{"self":"//dummies-api.coursofppt.com/v2/authors/9247"}}],"primaryCategoryTaxonomy":{"categoryId":34175,"title":"Yoga","slug":"yoga","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34175"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":207698,"title":"Yoga For Dummies Cheat Sheet","slug":"yoga-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/207698"}},{"articleId":203634,"title":"How to Do a Safe, Quick Prenatal Yoga Routine","slug":"how-to-do-a-safe-quick-prenatal-yoga-routine","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/203634"}},{"articleId":153820,"title":"Finding the Right Yoga Class for You","slug":"finding-the-right-yoga-class-for-you","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/153820"}},{"articleId":153795,"title":"Debunking Yoga Myths","slug":"debunking-yoga-myths","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/153795"}},{"articleId":153794,"title":"Examining Keys to a Successful Yoga Practice","slug":"examining-keys-to-a-successful-yoga-practice","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/153794"}}],"fromCategory":[{"articleId":294676,"title":"Chair Yoga For Dummies Cheat Sheet","slug":"chair-yoga-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/294676"}},{"articleId":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271190"}},{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271187"}},{"articleId":271184,"title":"Alignment and Balancing Yoga Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271184"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271181"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282686,"slug":"yoga-for-dummies-3rd-edition","isbn":"9781119989066","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"amazon":{"default":"//www.amazon.com/gp/product/111998906X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"//www.amazon.ca/gp/product/111998906X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"//www.tkqlhce.com/click-9208661-13710633?url=//www.chapters.indigo.ca/en-ca/books/product/111998906X-item.html&cjsku=978111945484","gb":"//www.amazon.co.uk/gp/product/111998906X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"//www.amazon.de/gp/product/111998906X/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"//www.coursofppt.com/wp-content/uploads/yoga-for-dummies-4th-edition-cover-111998906X-203x255.jpg","width":203,"height":255},"title":"Yoga For Dummies","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><b> <b data-author-id=\"9246\">Larry Payne</b>, PhD,</b> is the president of The International Association of Yoga Therapists. 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He is a member of the Writer&#8217;s Guild of America.</p> <p><b>Larry Payne, PhD,</b> is the founding president of the International Association of Yoga Therapists and was named one of America&#8217;s most respected yoga teachers by the <i>Los Angeles Times</i>. <b><b data-author-id=\"9247\">Georg Feuerstein</b>, PhD,</b> was internationally respected for his contribution to Yoga research and the history of consciousness.</p> <p><b>Larry Payne, PhD,</b> is the founding president of the International Association of Yoga Therapists and was named one of America&#8217;s most respected yoga teachers by the <i>Los Angeles Times</i>. <b>Georg Feuerstein, PhD,</b> was internationally respected for his contribution to Yoga research and the history of consciousness.</p>","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"//dummies-api.coursofppt.com/v2/authors/9246"}},{"authorId":9247,"name":"Georg Feuerstein","slug":"georg-feuerstein","description":" <p><b>Larry Payne, PhD,</b> is the founding president of the International Association of Yoga Therapists and was named one of America&#8217;s most respected yoga teachers by the <i>Los Angeles Times</i>. <b>Georg Feuerstein, PhD,</b> was internationally respected for his contribution to Yoga research and the history of consciousness.</p>","hasArticle":false,"_links":{"self":"//dummies-api.coursofppt.com/v2/authors/9247"}},{"authorId":35259,"name":"Brenda Feuerstein","slug":"brenda-feuerstein","description":" <p><b>Larry Payne, PhD,</b> is the founding president of the International Association of Yoga Therapists and was named one of America&#8217;s most respected yoga teachers by the <i>Los Angeles Times</i>. <b>Georg Feuerstein, PhD,</b> was internationally respected for his contribution to Yoga research and the history of consciousness.</p>","hasArticle":false,"_links":{"self":"//dummies-api.coursofppt.com/v2/authors/35259"}}],"_links":{"self":"//dummies-api.coursofppt.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119989066&quot;]}]\" id=\"du-slot-64aec02eded88\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119989066&quot;]}]\" id=\"du-slot-64aec02ee0025\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2024-07-12T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":151753},{"headers":{"creationTime":"2017-03-27T16:48:05+00:00","modifiedTime":"2024-03-08T17:06:09+00:00","timestamp":"2024-03-08T18:01:23+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Yoga","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34175"},"slug":"yoga","categoryId":34175}],"title":"Yoga For Dummies Cheat Sheet","strippedTitle":"yoga for dummies cheat sheet","slug":"yoga-for-dummies-cheat-sheet","canonicalUrl":"","归类座舱简化":{"metaDescription":"Try your hand (and legs...and back...and neck) at Yoga, an ancient practice that has mental and physical benefits.","noIndex":0,"noFollow":0},"content":"Yoga is an ancient practice that still provides numerous benefits today to the people who practice it regularly. Some people are scared off by certain myths they’ve heard about Yoga, but in truth, there’s no reason why anyone can’t and shouldn’t practice it.\r\n\r\nIf you’re new to Yoga, finding a class and a teacher that fits your needs is crucial. After that, you need to make sure you’re doing all you can to make your Yoga practice as successful and beneficial as it can be.","description":"Yoga is an ancient practice that still provides numerous benefits today to the people who practice it regularly. Some people are scared off by certain myths they’ve heard about Yoga, but in truth, there’s no reason why anyone can’t and shouldn’t practice it.\r\n\r\nIf you’re new to Yoga, finding a class and a teacher that fits your needs is crucial. After that, you need to make sure you’re doing all you can to make your Yoga practice as successful and beneficial as it can be.","blurb":"","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b>Larry Payne, PhD,</b> is the founding president of the International Association of Yoga Therapists and was named one of America&#8217;s most respected yoga teachers by the <i>Los Angeles Times</i>. <b>Georg Feuerstein, PhD,</b> was internationally respected for his contribution to Yoga research and the history of consciousness.</p>","hasArticle":false,"_links":{"self":"//dummies-api.coursofppt.com/v2/authors/9246"}},{"authorId":35259,"name":"Brenda Feuerstein","slug":"brenda-feuerstein","description":"<span class=\"a-text-bold\"><strong>Brenda Feuerstein</strong> </span>is founder and director of Traditional Yoga Studies, a company that promotes authentic Yoga teachings and research.","hasArticle":false,"_links":{"self":"//dummies-api.coursofppt.com/v2/authors/35259"}},{"authorId":9247,"name":"Georg Feuerstein","slug":"georg-feuerstein","description":"The late <strong>Georg Feuerstein</strong> was internationally recognized as a leading expert on the Yoga tradition and authored many seminal works on it. 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The late <strong><b data-author-id=\"9247\">Georg Feuerstein</b></strong> was internationally recognized as a leading expert on the Yoga tradition and authored many seminal works on it. He also created a teacher training manual on Yoga philosophy that Yoga teachers in eleven countries refer to, as well as several online Yoga philosophy courses that are still active today.</p>","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b>Larry Payne, PhD,</b> is the founding president of the International Association of Yoga Therapists and was named one of America&#8217;s most respected yoga teachers by the <i>Los Angeles Times</i>. <b>Georg Feuerstein, PhD,</b> was internationally respected for his contribution to Yoga research and the history of consciousness.</p>","hasArticle":false,"_links":{"self":"//dummies-api.coursofppt.com/v2/authors/9246"}},{"authorId":35259,"name":"Brenda Feuerstein","slug":"brenda-feuerstein","description":"<span class=\"a-text-bold\"><strong>Brenda Feuerstein</strong> </span>is founder and director of Traditional Yoga Studies, a company that promotes authentic Yoga teachings and research.","hasArticle":false,"_links":{"self":"//dummies-api.coursofppt.com/v2/authors/35259"}},{"authorId":9247,"name":"Georg Feuerstein","slug":"georg-feuerstein","description":"The late <strong>Georg Feuerstein</strong> was internationally recognized as a leading expert on the Yoga tradition and authored many seminal works on it. He also created a teacher training manual on Yoga philosophy that Yoga teachers in eleven countries refer to, as well as several online Yoga philosophy courses that are still active today.","hasArticle":false,"_links":{"self":"//dummies-api.coursofppt.com/v2/authors/9247"}}],"_links":{"self":"//dummies-api.coursofppt.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119989066&quot;]}]\" id=\"du-slot-6408cd7309934\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119989066&quot;]}]\" id=\"du-slot-6408cd730a072\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":153795,"title":"Debunking Yoga Myths","slug":"debunking-yoga-myths","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/153795"}},{"articleId":153820,"title":"Finding the Right Yoga Class for You","slug":"finding-the-right-yoga-class-for-you","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/153820"}},{"articleId":153794,"title":"Examining Keys to a Successful Yoga Practice","slug":"examining-keys-to-a-successful-yoga-practice","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/153794"}}],"content":[{"title":"Debunking Yoga myths","thumb":null,"image":null,"content":"<p>Many myths and misconceptions surround Yoga and Yoga practice, scaring off many would-be practitioners. The following list debunks some of those myths and gives you the real story so you can confidently add Yoga to your day.</p>\n<ul>\n<li><strong>Yoga is only for double-jointed people.</strong> Yoga is for everyone, and you can tailor it to your individual needs. Yoga doesn’t require you to be flexible.</li>\n<li><strong>Yoga is a religion. </strong>Yoga is a philosophy with a toolkit of various practices that, when implemented, can calm the fluctuations of the mind. Yoga philosophy stems from a system that predates Hinduism and also influenced Hinduism, thus the similarities. But whereas Hinduism is a religion, Yoga is not; it’s practiced by people of many religions and others who are fully secular.</li>\n<li><strong>Yoga is only for South Asian people.</strong> Yoga originated in the East (India, to be precise), but it’s universally applicable. Besides, many of its practices have been modified to suit contemporary Western needs and tastes. Yoga even comes recommended by knowledgeable physicians around the world because of its great restorative power.</li>\n<li><strong>Yoga is just a bunch of mindless exercises. </strong>The popular image of Yoga as gymnastics is wrong. The physical exercises form only a part of its comprehensive approach. And the exercises are far from mindless — they call for both focus and mindfulness.</li>\n<li><strong>Yoga is only for weaklings.</strong> Yoga favors a gentle approach, but its advanced postures call for considerable strength and stamina. Many athletes complement their other forms of exercise with Yoga.</li>\n<li><strong>You can’t gain muscle strength through Yoga.</strong> Yoga has a whole range of postures that help strengthen your chest, back, abdominal, arm, and leg muscles. Take a look at advanced practitioners; their muscular strength and development may surprise you. In addition to improving your strength, Yoga can help you combat stress and keep you generally fit.</li>\n<li><strong>You need a guru to do Yoga.</strong> If you couldn’t try out some basic Yoga exercises by yourself, Yoga publishers wouldn’t do the business they do<em>.</em> Consulting with a Yoga teacher or instructor can be helpful, but a guru is necessary only when you want to engage in Yoga as a full-fledged spiritual practice. If you decide you’d like a Yoga professional in your life, do lots of research and talk to people you respect and trust.</li>\n<li><strong>Yoga requires you to believe in all kinds of strange ideas.</strong> Yoga is based on universal principles shared by many other systems that have a holistic orientation to life. The fundamental approach of Yoga is for you to test those principles and find out for yourself whether they work for you. You either find them useful or you don’t, but no belief in bizarre ideas is necessary.</li>\n<li><strong>People older than 50 can’t learn Yoga.</strong> Yoga is for people of all ages. Some people start in their 70s, 80s, and 90s. It’s never too late — or early — to start practicing Yoga.</li>\n<li><strong>Yoga can offer only a handful of exercises. </strong>Yoga has a vast repertoire of postures, and Yoga teachers are constantly adding accessible variations to refine the system and make it suitable for the widest range of people possible.</li>\n<li><strong>You can practice Yoga once a month and achieve good results. </strong>As with any other exercise system, you get out of Yoga what you put into it. Regular daily Yoga practice gives the best results, but rest assured that a little effort does go a long way.</li>\n</ul>\n"},{"title":"Finding the right Yoga class for you","thumb":null,"image":null,"content":"<p>Starting anything new can feel overwhelming, but choosing the Yoga class that fits you is easy when you take time to evaluate your Yoga needs. So, how do you know the right class when you see it?</p>\n<p>When you visit a Yoga center, classroom, or online class, pay attention to your intuitive feelings. Consider how the staff and teacher treats you and how you respond to the people attending class.</p>\n<p>If you’re attending an in-person class, stroll around the facility and feel its overall energy. First impressions are often (although not always) accurate.</p>\n<p>When checking out a potential class to join, ask yourself the following questions.</p>\n<ul>\n<li>Is the classroom’s atmosphere calming and inviting?</li>\n<li>What’s my gut response to the teacher?</li>\n<li>Do I prefer a specific gender for a Yoga teacher?</li>\n<li>Does the teacher have at least 200 hours of training from an accredited school, or the equivalent from a well-respected master teacher?</li>\n<li>Is the teacher trained in making Yoga accessible for everyone?</li>\n<li>Does the teacher inspire trust for students’ safety as they practice?</li>\n<li>Does the class provide an appropriate amount of intensity and challenge for my fitness level?</li>\n<li>Does the teacher or school have a good reputation? The Yoga Alliance, with over 100,000 registered teachers and schools, offers a searchable database.</li>\n<li>How do I respond to other students?</li>\n<li>How big are the classes, and can I get proper individual attention from the teacher?</li>\n<li>Would I be happy coming here regularly?</li>\n<li>Do I feel better after the class than I did before the class?</li>\n<li>Can I afford the classes? If not, do they offer a reduced rate for classes?</li>\n</ul>\n"},{"title":"Examining keys to a successful Yoga practice","thumb":null,"image":null,"content":"<p>Yoga enthusiasts come to the mat seeking a variety of rewards: to gain strength, increase flexibility, manage stress, or adopt a more peaceful way of life. Whatever your reasons for turning to Yoga, you want keep these considerations in mind to get off to a good start:</p>\n<ul>\n<li><strong>Set clear goals for yourself.</strong> Decide exactly what you want to accomplish (flexibility, fitness, better health, inner peace, a sense of community, and so on).</li>\n<li><strong>Make a realistic commitment. </strong>Promising yourself you’ll practice for an hour every day sounds great, but it doesn’t do you any good if you can’t reasonably maintain that schedule. Just 10-15 minutes a day is a great start.</li>\n<li><strong>Get your physician’s approval.</strong> If you have a health challenge or are pregnant, be sure to consult a physician before embarking on a Yoga practice program. Familiarize your physician with the specific kind of Yoga you intend to practice. Your doctor may caution you away from certain forms of practice and steer you toward others. If your physician is unfamiliar with Yoga, consider showing them a copy of this book.</li>\n<li><strong>Enjoy gentle Yoga.</strong> You don’t need to compete with yourself or anyone else. Allow Yoga to gently unfold the potential of your body and your mind. Don’t overdo the physical part of the practice. Keep the enjoyment factor high.</li>\n<li><strong>Keep a practice journal.</strong> Chronicle your experience with Yoga and periodically read through your journal to see the progress you’ve made. Progress is the best motivator.</li>\n<li><strong>Create a support system for yourself.</strong> Most people find immediate rewards when they get on the Yoga mat and start moving and breathing, but getting themselves to the mat or the class can be challenging. Allow yourself to feel motivated and inspired by fellow practitioners. If you prefer to practice on your own at home, you may still want to consider participating in a live online or in-person Yoga class occasionally, if only to get feedback or find encouragement.</li>\n<li><strong>Vary your program periodically.</strong> Even the best program can get boring. Prevent your enthusiasm from flagging by changing your routine occasionally. Trying different teachers is a great way to learn new postures and sequences.</li>\n<li><strong>Educate yourself.</strong> Continue to learn about Yoga, to make your Yoga practice more meaningful. Books, magazines, and websites on Yoga abound. With the Internet, getting access to the great Yoga teachers and thinkers is even easier. Take the time to read and study, and you’ll be pleasantly surprised by the depth you can discover in Yoga.</li>\n<li><strong>Have a role model to inspire you.</strong> Everyone needs ideals. You don’t need to worship a hero, but having someone to look up to who, in your eyes, has succeeded and whom you find inspiring is always a good idea.</li>\n<li><strong>Be a Yoga enthusiast, but not a bore. </strong>By all means, be enthusiastic about your Yoga practice, but know that not everyone shares your enthusiasm, including the dearest members of your family. Yoga’s positive effect on your body and mind is the best advertising; let those effects speak for themselves instead of annoying your family and friends with constant talk of Yoga.</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2024-03-08T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":207698},{"headers":{"creationTime":"2023-08-15T15:36:27+00:00","modifiedTime":"2023-10-21T15:53:00+00:00","timestamp":"2023-10-21T18:01:03+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Yoga","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34175"},"slug":"yoga","categoryId":34175}],"title":"Chair Yoga For Dummies Cheat Sheet","strippedTitle":"chair yoga for dummies cheat sheet","slug":"chair-yoga-for-dummies-cheat-sheet","canonicalUrl":"","归类座舱简化":{"metaDescription":"Chair yoga can benefit anyone, from seniors to people on a long flight. Learn the benefits and some exercises to get your started.","noIndex":0,"noFollow":0},"content":"Most people think of yoga as something you do exclusively on a mat. But using chairs as props has been part of yoga for many years. You can experience so much of what yoga has to offer right from your chair without any other equipment.","description":"Most people think of yoga as something you do exclusively on a mat. But using chairs as props has been part of yoga for many years. You can experience so much of what yoga has to offer right from your chair without any other equipment.","blurb":"","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"//dummies-api.coursofppt.com/v2/authors/9246"}},{"authorId":35176,"name":"Don Henry","slug":"don-henry","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"//dummies-api.coursofppt.com/v2/authors/35176"}}],"primaryCategoryTaxonomy":{"categoryId":34175,"title":"Yoga","slug":"yoga","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34175"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271190"}},{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271187"}},{"articleId":271184,"title":"Alignment and Balancing Yoga Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271184"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271181"}},{"articleId":271177,"title":"Yoga Sleep","slug":"yoga-sleep","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271177"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":294672,"slug":"chair-yoga-for-dummies","isbn":"9781119889533","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"amazon":{"default":"//www.amazon.com/gp/product/1119889537/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"//www.amazon.ca/gp/product/1119889537/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"//www.tkqlhce.com/click-9208661-13710633?url=//www.chapters.indigo.ca/en-ca/books/product/1119889537-item.html&cjsku=978111945484","gb":"//www.amazon.co.uk/gp/product/1119889537/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"//www.amazon.de/gp/product/1119889537/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"//www.coursofppt.com/wp-content/uploads/chair-yoga-for-dummies-cover-9781119889533-203x255.jpg","width":203,"height":255},"title":"Chair Yoga For Dummies","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><b> <b data-author-id=\"9246\">Larry Payne</b>, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b><b data-author-id=\"35176\">Don Henry</b></b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p>","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"//dummies-api.coursofppt.com/v2/authors/9246"}},{"authorId":35176,"name":"Don Henry","slug":"don-henry","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"//dummies-api.coursofppt.com/v2/authors/35176"}}],"_links":{"self":"//dummies-api.coursofppt.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119889533&quot;]}]\" id=\"du-slot-6352de5f6af28\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119889533&quot;]}]\" id=\"du-slot-6352de5f6b76a\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":0,"title":"","slug":null,"categoryList":[],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/"}}],"content":[{"title":"Benefits of a chair yoga practice","thumb":null,"image":null,"content":"<p>Chair yoga lets you reap yoga’s most significant benefits:</p>\n<ul>\n<li>Better flexibility</li>\n<li>More overall strength</li>\n<li>Greater sense of balance</li>\n<li>Improved cardiovascular health</li>\n<li>Reduced stress and pain</li>\n<li>Better sleep</li>\n<li>Increased willpower</li>\n</ul>\n<p>Even though yoga originated as an Eastern discipline, doctors and scientists in both the East and the West acknowledge the physical and mental health effects that adding yoga as one of your regular self-care routines can bring.</p>\n"},{"title":"Who is chair yoga for?","thumb":null,"image":null,"content":"<p>By incorporating chair yoga, you can keep practicing yoga for a lifetime regardless of your age, physical condition, or lifestyle and schedule. Chair yoga is all about accessibility. And it may also be about choosing a style of yoga that most benefits you as a person at any point in time. Although chair yoga is really for anyone who wants to try it, here are a few groups who may find it particularly useful:</p>\n<p><strong>Seniors:</strong> The human body changes over time, but you can adapt chair yoga to exactly what your body needs, no matter your age.</p>\n<p><strong>Office workers:</strong> Being stuck at a desk often means you’re immobile for long periods. Chair yoga offers a potential solution without your having to leave, well, your chair.</p>\n<p class=\"article-tips warning\">Always check with your doctor before you start a fitness routine, even Chair Yoga, to see whether you should avoid any postures or movements.</p>\n<p><strong>Travelers:</strong> Staying in place on a long trip can wreak havoc on your body and mind. Consider simple chair yoga moves you can do right from your seat.</p>\n<p><strong>Expecting moms:</strong> Of course, your doctor should be your guide on what kind of fitness program is appropriate for your situation. Still, because chair yoga is so adaptable, it may be a perfect option.</p>\n<p><strong>People with limited mobility: </strong>If you have mobility issues (temporary or more permanent), you may well be able to adapt chair yoga to your needs.</p>\n<p>The bottom line is that you don’t have to abandon Yoga just because you can’t or don’t want to get up and down off a mat. Chair Yoga is one way you can start to figure out how to make Yoga work for your particular needs and your particular body.</p>\n"},{"title":"Choosing a chair for chair yoga","thumb":null,"image":null,"content":"<p>Unlike so many other activities, you only need a basic chair to do chair yoga. Still, it’s worth putting a little thought into your choice because your chair is going to be your greatest source of support. Following are some fundamental things to keep in mind when selecting your chair yoga chair:</p>\n<ul>\n<li><strong>No arms:</strong> Even doing yoga while sitting in a chair is going to require that you move around a lot. When you’re lifting your own arms up and down and around, you don’t want the arms of your chair to get in the way and restrict your movement.</li>\n<li><strong>No wheels:</strong> It’s not uncommon for certain types of chairs to be on wheels.  For example, it can be very helpful to move around your desk or office in rolling chair.  With chair yoga, however, wheels can be problematic. Sometimes, getting your body into certain positions or performing certain movements can be challenging enough without the added mission of making sure your chair doesn’t involuntarily roll around the room. Chances are you will want the chair to remain stationary, and sitting on wheels will only make that harder (and potentially unsafe).</li>\n<li><strong>No swivel or rocking:</strong> The convenience of a swivel or the soothing quality of a rocking chair does have an important place in your life, just not in chair yoga. For all of the reasons discussed above, choose a chair that doesn’t move when you sit in it.</li>\n<li><strong>The perfect height:</strong> For the sake of your back, choose a chair that will allow you to put both feet evenly on the floor. Because chairs, as well as people, vary in height, one particular chair isn’t necessarily right for everybody. It’s worth taking the time to make sure you’ve made the best possible choice. Of course, sitting up against the back of the chair may create some issues and you may need to slide forward in the seat. If that still doesn’t allow you to put your feet flat on the ground, consider putting something underneath them, like yoga blocks or even some books.</li>\n<li><strong>Don’t forget about comfort! </strong>Even if a chair meets all the previously mentioned requirements, it still may be uncomfortable. You don’t want to be distracted by an unpleasant seat during your chair yoga practice.  If your chair is going to be a true partner, definitely try to find something that’s comfy and perhaps even padded.</li>\n</ul>\n"},{"title":"Chair yoga will travel","thumb":null,"image":null,"content":"<p>If immobility is detrimental to good health, then being stuck in a seat on a long trip may do some real damage by the time you finally reach your destination. Tight muscles are prime targets to be over-stretched and may easily fall victim to dragging your luggage from an overhead bin or from a moving carousel.</p>\n<p>Luckily, chair yoga is ideal for tight spaces. And doing some simple chair yoga movements during your journey might be just what your body and your mind need. Of course, if you’re stuck in something like an airplane seat, you probably want to let your nearby fellow passengers know you’re about to do some stretches so that they don’t call for the flight attendant in a panic. They may even decide to join you!</p>\n<p>Try the following exercises the next time you find yourself on a long ride or flight.</p>\n<h3>Forward bends for tight spaces</h3>\n<p>While doing a simple forward bend can help to reduce stress, it’s also a great way to stretch out your back, shoulders, and neck. Here&#8217;s how to do it:</p>\n<ol>\n<li>Inhale and sit tall in your seat with your feet on the floor.</li>\n<li>As you exhale, hinging from the hips, bend forward while at the same time raising your heels up, leaving your toes on the ground (see photo below).\n<p><div class=\"figure-container\"><figure id=\"attachment_294678\" aria-labelledby=\"figcaption_attachment_294678\" class=\"wp-caption alignnone\" style=\"width: 640px\"><img loading=\"lazy\" class=\"size-full wp-image-294678\" src=\"//www.coursofppt.com/wp-content/uploads/chair-yoga-bend.jpg\" alt=\"man sitting in chair bending forward to touch toes\" width=\"630\" height=\"945\" /><figcaption id=\"figcaption_attachment_294678\" class=\"wp-caption-text\">A forward bend in chair yoga helps to stretch the back, shoulders, and neck, and reduce stress.</figcaption></figure></div><div class=\"clearfix\"></div></li>\n<li>On your inhale, lower your heels back down as you sit up (hinging from the hips and returning to your starting position).</li>\n<li>Repeat this up and down sequence ten times, moving with your breath.</li>\n</ol>\n<p class=\"article-tips warning\">While allowing your head to drop is an effective way to relieve tension in your neck, it could also be bad for other types of conditions (like high blood pressure or retinopathy). Make sure that allowing your head to fall forward is a smart choice for you (you may need to consult your doctor if you have any concerns).</p>\n<h3>Knee to elbow</h3>\n<p>This stretch that you can do right in your seat brings some length and flexibility to your entire core, including your abdominals, back, and side waist.</p>\n<ol>\n<li>Inhale and sit tall in your chair with your hands behind your neck, as shown in the following photo.\n<p><div class=\"figure-container\"><figure id=\"attachment_294681\" aria-labelledby=\"figcaption_attachment_294681\" class=\"wp-caption alignnone\" style=\"width: 640px\"><img loading=\"lazy\" class=\"size-full wp-image-294681\" src=\"//www.coursofppt.com/wp-content/uploads/chair-yoga-knee-to-elbow-first-step.jpg\" alt=\"man sitting in chair with hands behind head\" width=\"630\" height=\"945\" /><figcaption id=\"figcaption_attachment_294681\" class=\"wp-caption-text\">The first step of the knee-to-elbow exercise in chair yoga</figcaption></figure></div><div class=\"clearfix\"></div></li>\n<li>On an exhale, lean forward, bringing your right elbow toward your left knee (see the following photo).\n<p><div class=\"figure-container\"><figure id=\"attachment_294682\" aria-labelledby=\"figcaption_attachment_294682\" class=\"wp-caption alignnone\" style=\"width: 640px\"><img loading=\"lazy\" class=\"size-full wp-image-294682\" src=\"//www.coursofppt.com/wp-content/uploads/chair-yoga-knee-to-elbow-second-step.jpg\" alt=\"man sitting in chair twisting to one side\" width=\"630\" height=\"945\" /><figcaption id=\"figcaption_attachment_294682\" class=\"wp-caption-text\">The second step of the knee-to-elbow exercise in chair yoga</figcaption></figure></div><div class=\"clearfix\"></div></li>\n<li>As you inhale, sit back up (into starting position).</li>\n<li>On an exhale, lean forward, bringing your left elbow toward your right knee.</li>\n<li>As you inhale, sit back up.</li>\n<li>Repeat Steps 2 through 5 five more times on each side, moving with your breath.</li>\n</ol>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2023-08-15T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":294676},{"headers":{"creationTime":"2017-03-26T22:39:47+00:00","modifiedTime":"2023-04-05T16:34:40+00:00","timestamp":"2023-09-14T18:19:34+00:00"},"data":{"breadcrumbs":[{"name":"Body, Mind, & Spirit","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Yoga","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34175"},"slug":"yoga","categoryId":34175}],"title":"Trying Out Yoga's Sitting Postures","strippedTitle":"trying out yoga's sitting postures","slug":"trying-out-yogas-sitting-postures","canonicalUrl":"","归类座舱简化":{"metaDescription":"These sitting postures are great ways to improve your flexibility and breath control and great additions to your routine.","noIndex":0,"noFollow":0},"content":"<p class=\"normal\">Some contemporary Hatha Yoga manuals feature more than 50 sitting postures, which demonstrate not only the inventiveness of Yoga practitioners, but also the body's amazing versatility. Still, all you may ever need are perhaps half a dozen yogic sitting postures.</p>\r\n\r\n\r\n[caption id=\"attachment_291925\" align=\"alignnone\" width=\"630\"]<img class=\"size-full wp-image-291925\" src=\"//www.coursofppt.com/wp-content/uploads/avrielle-suleiman-GpVak9-cL6E-unsplash-1.jpg\" alt=\"Woman Doing Yoga\" width=\"630\" height=\"420\" /> Avrielle Suleiman @ Unsplash[/caption]\r\n<h2 class=\"h2\">Chair-sitting posture</h2>\r\n<p class=\"Remember\">If you, like most Westerners, are accustomed to sitting on furniture rather than the floor, you may find that holding a floor position for an extended period of time is something you have to work up to. Try a chair-sitting position first.</p>\r\n<p class=\"number\">1. Use a sturdy armless chair and sit near the front edge of the seat, without leaning against the chair back.</p>\r\n<p class=\"indent\">Make sure that your feet are flat on the floor. If they don't quite reach, support them with a phone book.</p>\r\n<p class=\"number\">2. Rest your hands on your knees; palms down, and then close your eyes.</p>\r\n<p class=\"number\">3. Rock your spine a few times, alternately slumping forward and arching back, to explore its full range of motion.</p>\r\n<p class=\"indent\">Settle into a comfortable upright position, midway between the two extremes.</p>\r\n<p class=\"number\">4. Lift your chest, without exaggerating the gentle inward curve in your lower back, and balance your head over the torso.</p>\r\n\r\n<h2 class=\"h2\">The easy posture</h2>\r\n<p class=\"normal\">Posture should be steady, easy, and comfortable<i>.</i> The basic Yoga sitting position is called, appropriately, the easy posture (Westerners sometimes call it the <i>tailor's seat</i>). Beginners should start their floor sitting practice with this posture.</p>\r\n<p class=\"Tip\">This is a comfortable sitting position for meditation and breathing exercises. The posture also helps you become more aware of, and actually increase, the flexibility in your hips and spine. Therefore, it's a good preparation for more advanced postures.</p>\r\n<p class=\"Remember\">In this posture, and the ones that follow, raising the buttocks off the floor on a firm cushion or thickly folded blanket is helpful, as it allows you to sit comfortably and stably.</p>\r\n<p class=\"number\">1. Sit on the floor with your legs straight out in front of you.</p>\r\n<p class=\"indent\">Place your hands on the floor beside your hips, palms down and fingers pointing forward; shake your legs up and down a few times to get the kinks out.</p>\r\n<p class=\"number\">2. Cross your legs at the ankles with the left leg on top, the right leg below.</p>\r\n<p class=\"number\">3. Now press your palms on the floor and slide each foot toward the opposite knee, until the right foot is underneath the left knee and the left foot is underneath the right knee.</p>\r\n<p class=\"number\">4. Lengthen the spine by stretching your back in an upward motion and balance your head over the torso.</p>\r\n<p class=\"normal\"><b><i>Note: </i></b>In the classic posture, you drop your chin to your chest and extend your arms and lock your elbows. But to start, rest your hands on your knees, palms down and elbows bent, and keep the head upright. This is more relaxing for beginners.</p>\r\n<p class=\"Tip\">Be sure to alternate the cross of the legs from day to day when practicing any of the sitting postures because you don't want to become lopsided.</p>\r\n\r\n<h2 class=\"h2\">The thunderbolt posture</h2>\r\n<p class=\"normal\">This is one of the safer sitting postures for students with back problems, increasing flexibility of the ankles, knees and thighs, improving circulation to the abdomen, and aiding digestion.</p>\r\n<p class=\"number\">1. Kneel on the floor and sit back on your heels.</p>\r\n<p class=\"indent\">Position each heel under the buttock on the same side and rest your hands on the tops of your knees, elbows bent, palms down.</p>\r\n<p class=\"number\">2. Lengthen your spine by stretching your back upwards, balance your head over your torso, and look straight ahead.</p>\r\n<p class=\"Warning\">This classic posture isn't recommended for beginners.</p>\r\n<p class=\"Tip\">If you have trouble sitting on your heels because of tight thigh muscles or pain in your knees, put a cushion between your thighs and calves. Increase the thickness of your lift until you can sit down comfortably. If you feel discomfort in the fronts of your ankles, put a rolled-up towel or blanket underneath them.</p>\r\n\r\n<h2 class=\"h2\">The auspicious posture</h2>\r\n<p class=\"normal\">This posture improves the flexibility of the hips, knees and ankles, and strengthens the back.</p>\r\n<p class=\"number\">1. Sit on the floor with your legs straight out in front of you; place your hands on the floor beside your hips, palms down and fingers pointing forward.</p>\r\n<p class=\"number\">2. Bend your left knee and place the left foot sole against the inside of your right thigh with the left heel close to the groin. (If this step is difficult, don't use this pose.)</p>\r\n<p class=\"number\">3. Bend your right knee toward you and take hold of the right foot with both hands.</p>\r\n<p class=\"number\">4. Grip the front of the ankle with your right hand and the ball of the big toe with your left.</p>\r\n<p class=\"indent\">Now slide the little-toe side of the foot between the left thigh and calf until only the big toe is visible. If you can, wiggle the big-toe side of the left foot up between the right thigh and calf.</p>\r\n<p class=\"number\">5. Rest your hands on your knees, arms relaxed, palms down.</p>\r\n<p class=\"number\">6. Stretch your back in an upward motion, balance your head over your torso and look straight ahead.</p>","description":"<p class=\"normal\">Some contemporary Hatha Yoga manuals feature more than 50 sitting postures, which demonstrate not only the inventiveness of Yoga practitioners, but also the body's amazing versatility. Still, all you may ever need are perhaps half a dozen yogic sitting postures.</p>\r\n\r\n\r\n[caption id=\"attachment_291925\" align=\"alignnone\" width=\"630\"]<img class=\"size-full wp-image-291925\" src=\"//www.coursofppt.com/wp-content/uploads/avrielle-suleiman-GpVak9-cL6E-unsplash-1.jpg\" alt=\"Woman Doing Yoga\" width=\"630\" height=\"420\" /> Avrielle Suleiman @ Unsplash[/caption]\r\n<h2 class=\"h2\">Chair-sitting posture</h2>\r\n<p class=\"Remember\">If you, like most Westerners, are accustomed to sitting on furniture rather than the floor, you may find that holding a floor position for an extended period of time is something you have to work up to. Try a chair-sitting position first.</p>\r\n<p class=\"number\">1. Use a sturdy armless chair and sit near the front edge of the seat, without leaning against the chair back.</p>\r\n<p class=\"indent\">Make sure that your feet are flat on the floor. If they don't quite reach, support them with a phone book.</p>\r\n<p class=\"number\">2. Rest your hands on your knees; palms down, and then close your eyes.</p>\r\n<p class=\"number\">3. Rock your spine a few times, alternately slumping forward and arching back, to explore its full range of motion.</p>\r\n<p class=\"indent\">Settle into a comfortable upright position, midway between the two extremes.</p>\r\n<p class=\"number\">4. Lift your chest, without exaggerating the gentle inward curve in your lower back, and balance your head over the torso.</p>\r\n\r\n<h2 class=\"h2\">The easy posture</h2>\r\n<p class=\"normal\">Posture should be steady, easy, and comfortable<i>.</i> The basic Yoga sitting position is called, appropriately, the easy posture (Westerners sometimes call it the <i>tailor's seat</i>). Beginners should start their floor sitting practice with this posture.</p>\r\n<p class=\"Tip\">This is a comfortable sitting position for meditation and breathing exercises. The posture also helps you become more aware of, and actually increase, the flexibility in your hips and spine. Therefore, it's a good preparation for more advanced postures.</p>\r\n<p class=\"Remember\">In this posture, and the ones that follow, raising the buttocks off the floor on a firm cushion or thickly folded blanket is helpful, as it allows you to sit comfortably and stably.</p>\r\n<p class=\"number\">1. Sit on the floor with your legs straight out in front of you.</p>\r\n<p class=\"indent\">Place your hands on the floor beside your hips, palms down and fingers pointing forward; shake your legs up and down a few times to get the kinks out.</p>\r\n<p class=\"number\">2. Cross your legs at the ankles with the left leg on top, the right leg below.</p>\r\n<p class=\"number\">3. Now press your palms on the floor and slide each foot toward the opposite knee, until the right foot is underneath the left knee and the left foot is underneath the right knee.</p>\r\n<p class=\"number\">4. Lengthen the spine by stretching your back in an upward motion and balance your head over the torso.</p>\r\n<p class=\"normal\"><b><i>Note: </i></b>In the classic posture, you drop your chin to your chest and extend your arms and lock your elbows. But to start, rest your hands on your knees, palms down and elbows bent, and keep the head upright. This is more relaxing for beginners.</p>\r\n<p class=\"Tip\">Be sure to alternate the cross of the legs from day to day when practicing any of the sitting postures because you don't want to become lopsided.</p>\r\n\r\n<h2 class=\"h2\">The thunderbolt posture</h2>\r\n<p class=\"normal\">This is one of the safer sitting postures for students with back problems, increasing flexibility of the ankles, knees and thighs, improving circulation to the abdomen, and aiding digestion.</p>\r\n<p class=\"number\">1. Kneel on the floor and sit back on your heels.</p>\r\n<p class=\"indent\">Position each heel under the buttock on the same side and rest your hands on the tops of your knees, elbows bent, palms down.</p>\r\n<p class=\"number\">2. Lengthen your spine by stretching your back upwards, balance your head over your torso, and look straight ahead.</p>\r\n<p class=\"Warning\">This classic posture isn't recommended for beginners.</p>\r\n<p class=\"Tip\">If you have trouble sitting on your heels because of tight thigh muscles or pain in your knees, put a cushion between your thighs and calves. Increase the thickness of your lift until you can sit down comfortably. If you feel discomfort in the fronts of your ankles, put a rolled-up towel or blanket underneath them.</p>\r\n\r\n<h2 class=\"h2\">The auspicious posture</h2>\r\n<p class=\"normal\">This posture improves the flexibility of the hips, knees and ankles, and strengthens the back.</p>\r\n<p class=\"number\">1. Sit on the floor with your legs straight out in front of you; place your hands on the floor beside your hips, palms down and fingers pointing forward.</p>\r\n<p class=\"number\">2. Bend your left knee and place the left foot sole against the inside of your right thigh with the left heel close to the groin. (If this step is difficult, don't use this pose.)</p>\r\n<p class=\"number\">3. Bend your right knee toward you and take hold of the right foot with both hands.</p>\r\n<p class=\"number\">4. Grip the front of the ankle with your right hand and the ball of the big toe with your left.</p>\r\n<p class=\"indent\">Now slide the little-toe side of the foot between the left thigh and calf until only the big toe is visible. If you can, wiggle the big-toe side of the left foot up between the right thigh and calf.</p>\r\n<p class=\"number\">5. Rest your hands on your knees, arms relaxed, palms down.</p>\r\n<p class=\"number\">6. Stretch your back in an upward motion, balance your head over your torso and look straight ahead.</p>","blurb":"","authors":[],"primaryCategoryTaxonomy":{"categoryId":34175,"title":"Yoga","slug":"yoga","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34175"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Chair-sitting posture","target":"#tab1"},{"label":"The easy posture","target":"#tab2"},{"label":"The thunderbolt posture","target":"#tab3"},{"label":"The auspicious posture","target":"#tab4"}],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":294676,"title":"Chair Yoga For Dummies Cheat Sheet","slug":"chair-yoga-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/294676"}},{"articleId":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271190"}},{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271187"}},{"articleId":271184,"title":"Alignment and Balancing Yoga Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271184"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271181"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":0,"slug":null,"isbn":null,"categoryList":null,"amazon":null,"image":null,"title":null,"testBankPinActivationLink":null,"bookOutOfPrint":false,"authorsInfo":null,"authors":null,"_links":null},"collections":[{"title":"For the Exam-Season Crammer","slug":"for-the-exam-season-crammer","collectionId":291934}],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" 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Spirit","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Yoga","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34175"},"slug":"yoga","categoryId":34175}],"title":"10 Tips for a Great Yoga Practice","strippedTitle":"10 tips for a great yoga practice","slug":"ten-tips-for-a-great-yoga-practice","canonicalUrl":"","归类座舱简化":{"metaDescription":"Learn how to set yourself up for a positive yoga experience by establishing realistic expectations, and developing an effective routine.","noIndex":0,"noFollow":0},"content":"To succeed at anything, you must know two things: the ground rules and yourself. Here are ten tips for growing your yoga practice into a sturdy, fruit-laden tree. If you bear these points in mind, you can expect to reap the benefits of your efforts surprisingly quickly. Although you shouldn’t expect overnight miracles, correct yoga practice can bring you multiple advantages — physically, mentally, and spiritually.\r\n\r\n[caption id=\"attachment_288004\" align=\"alignnone\" width=\"630\"]<img class=\"wp-image-288004 size-full\" src=\"//www.coursofppt.com/wp-content/uploads/Yoga-class.jpg\" alt=\"\" width=\"630\" height=\"420\" /> © David Tadevosian / Shutterstock.com[/caption]\r\n<h2 id=\"tab1\" >Understand yoga</h2>\r\nTo engage in yoga successfully, you must first understand what it is and how it works. Sometimes people rush into yoga practice without knowing anything about it, and then they have to work through a bunch of misconceptions before they can benefit from it.\r\n\r\nTraditional yoga involves study, a key aspect of practice for thousands of years. You can acquaint yourself with the actual literature of yoga — notably the <i>Yoga-Sutra</i> of Patanjali and the <i>Bhagavad-Gita </i>— through the many translations available today. The yoga tradition is vast and highly diverse. Discover which approach speaks to you the most.\r\n\r\n \r\n<h2 id=\"tab2\" >Be clear (and realistic) about your goals and needs</h2>\r\nIf you want your yoga practice to be successful, take the time to consider your personal situation carefully and then set your goals based on your abilities and needs. Ask yourself, “How much free time do I have or want to make available for yoga? What are my expectations? Do I want to become or stay fit and trim? Do I want to be able to relax more and discover the art of meditation? Do I want to adopt yoga as a lifestyle or explore the spiritual dimension of life?” When you’re realistic, you’re less likely to experience disappointment or guilt when your schedule seems overwhelming.\r\n<p class=\"Remember\">If you’re dealing with health issues or physical impediments, make sure you consult your physician before you launch your yoga practice.</p>\r\n\r\n<h2 id=\"tab3\" >Commit yourself to growth</h2>\r\nEven if you don’t choose to practice yoga as a lifestyle, keep an open mind about yoga’s involvement in your life. Allow it to transform not only your body but also your mind. Don’t put a ceiling on your own development or assume that you’re incapable of ever achieving a certain yoga posture or learning how to meditate. Let yoga gently work with your physical and mental limitations, expand your abilities, help you outgrow useless attitudes and negative thoughts, and discover new horizons.\r\n<h2 id=\"tab4\" >Stay for the long haul</h2>\r\nSpoiled by their consumerist societies, most people expect quick fixes. Although yoga can work miracles in a short span of time, it’s not like instant coffee. To derive the full benefits from yoga, you have to apply yourself diligently, which also nicely strengthens your character. The longer you practice yoga, the more enjoyable and beneficial it becomes. Give yoga at least a year to prove itself to you. You won’t be disappointed. In fact, you may very well come out of that year with a lifelong commitment to growing with yoga!\r\n<h2 id=\"tab5\" >Develop good habits from the beginning</h2>\r\nBad habits die hard, so cultivate good yoga habits from the outset. If possible, take two or three lessons from a qualified yoga teacher, either in a group class or privately. Or pick up a book and read about specific techniques and movements before trying out the postures and breathing exercises.\r\n<p class=\"Warning\">Wrong practice can do damage! Protect yourself by proceeding slowly and following the instructions step by step. Err on the cautious side. If in doubt, always consult a teacher or knowledgeable practitioner.</p>\r\n\r\n<h2 id=\"tab6\" >Vary your routine to avoid boredom</h2>\r\nAfter you enjoy the initial wash of enthusiasm, your mind may start playing tricks on you. Here are some common expressions of doubt: “Maybe yoga doesn’t work.” “It doesn’t work for<i> me</i>.” “I have other more important things to do.” “I don’t feel like practicing today.”\r\n\r\nIf you’re easily bored, vary your program periodically to keep your interest alive. Slogging through yoga or any exercise program serves no purpose. Cultivate what the Zen Buddhists call “beginner’s mind:\" Approach your yoga sessions (and, in fact, everything else) with the same intensity and freshness that you brought to your very first session. If you focus on each exercise properly, your mind doesn’t have time to feel bored. Also, the more you involve yourself in the spirit of yoga, the more centered you become, lessening your likelihood of needing an exercise potpourri.\r\n<h2 id=\"tab7\" >Make awareness and breath your allies</h2>\r\nYoga practice is so potent because, if you practice it correctly, it combines physical movement with awareness and proper breathing. Awareness and breath are yoga’s secret weapons. The sooner you catch on to this concept, the more quickly you can enjoy satisfying results. Bringing awareness to your exercise routine also automatically strengthens your overall capacity for concentration and mindfulness. You’re able to work more efficiently and better appreciate your leisure time. In particular, conscious breathing during the exercises greatly enhances the effects of your practice on your body and mind, equipping you with the vitality you need to meet the challenges of a busy life.\r\n<h2 id=\"tab8\" >Do your best and don’t worry about the rest</h2>\r\nPeople often anxiously watch their progress. Progress isn’t linear; sometimes you seem to take a step back, only to take a big leap forward in due course. Be diligent but relaxed about your yoga practice. Perfectionism serves no purpose other than to frustrate you and irritate others. In aspiring to reach your goal, be kind to yourself (and others). Don’t worry about what may or may not happen down the line. Focus on practicing now and leave the rest to the power of yoga, providence, and your good karma.\r\n<h2 id=\"tab9\" >Allow your body to speak up</h2>\r\nYour body is your best friend and counselor, and listening to it is an art well worth cultivating. If something doesn’t feel right, it probably isn’t. Trust your bodily instincts and intuitions, not only in your yoga practice but also in daily life. All too frequently, your body tells you one thing and your mind another. Learn to go with your body.\r\n<p class=\"Warning\">When practicing Hatha yoga, be especially careful about letting your desire to achieve quick results get in the way of common sense and bodily wisdom. For instance, if a forward or backward bend feels risky, don’t test your luck. Or if your body tells you that you aren’t ready for the headstand (which isn’t recommended for beginners anyway), don’t fall victim to your own ambition.</p>\r\n\r\n<h2 id=\"tab10\" >Share yoga</h2>\r\nIn the beginning, plan to practice yoga with others until you find your own momentum. Sometimes everyone needs a little encouragement, and a supportive environment is a great bonus. If you don’t go to a regular yoga class, take the initiative to enlist an interested family member or friend in your yoga practice. Yoga is a wonderful gift to give to anyone, so offer it with love and tempered enthusiasm.","description":"To succeed at anything, you must know two things: the ground rules and yourself. Here are ten tips for growing your yoga practice into a sturdy, fruit-laden tree. If you bear these points in mind, you can expect to reap the benefits of your efforts surprisingly quickly. Although you shouldn’t expect overnight miracles, correct yoga practice can bring you multiple advantages — physically, mentally, and spiritually.\r\n\r\n[caption id=\"attachment_288004\" align=\"alignnone\" width=\"630\"]<img class=\"wp-image-288004 size-full\" src=\"//www.coursofppt.com/wp-content/uploads/Yoga-class.jpg\" alt=\"\" width=\"630\" height=\"420\" /> © David Tadevosian / Shutterstock.com[/caption]\r\n<h2 id=\"tab1\" >Understand yoga</h2>\r\nTo engage in yoga successfully, you must first understand what it is and how it works. Sometimes people rush into yoga practice without knowing anything about it, and then they have to work through a bunch of misconceptions before they can benefit from it.\r\n\r\nTraditional yoga involves study, a key aspect of practice for thousands of years. You can acquaint yourself with the actual literature of yoga — notably the <i>Yoga-Sutra</i> of Patanjali and the <i>Bhagavad-Gita </i>— through the many translations available today. The yoga tradition is vast and highly diverse. Discover which approach speaks to you the most.\r\n\r\n \r\n<h2 id=\"tab2\" >Be clear (and realistic) about your goals and needs</h2>\r\nIf you want your yoga practice to be successful, take the time to consider your personal situation carefully and then set your goals based on your abilities and needs. Ask yourself, “How much free time do I have or want to make available for yoga? What are my expectations? Do I want to become or stay fit and trim? Do I want to be able to relax more and discover the art of meditation? Do I want to adopt yoga as a lifestyle or explore the spiritual dimension of life?” When you’re realistic, you’re less likely to experience disappointment or guilt when your schedule seems overwhelming.\r\n<p class=\"Remember\">If you’re dealing with health issues or physical impediments, make sure you consult your physician before you launch your yoga practice.</p>\r\n\r\n<h2 id=\"tab3\" >Commit yourself to growth</h2>\r\nEven if you don’t choose to practice yoga as a lifestyle, keep an open mind about yoga’s involvement in your life. Allow it to transform not only your body but also your mind. Don’t put a ceiling on your own development or assume that you’re incapable of ever achieving a certain yoga posture or learning how to meditate. Let yoga gently work with your physical and mental limitations, expand your abilities, help you outgrow useless attitudes and negative thoughts, and discover new horizons.\r\n<h2 id=\"tab4\" >Stay for the long haul</h2>\r\nSpoiled by their consumerist societies, most people expect quick fixes. Although yoga can work miracles in a short span of time, it’s not like instant coffee. To derive the full benefits from yoga, you have to apply yourself diligently, which also nicely strengthens your character. The longer you practice yoga, the more enjoyable and beneficial it becomes. Give yoga at least a year to prove itself to you. You won’t be disappointed. In fact, you may very well come out of that year with a lifelong commitment to growing with yoga!\r\n<h2 id=\"tab5\" >Develop good habits from the beginning</h2>\r\nBad habits die hard, so cultivate good yoga habits from the outset. If possible, take two or three lessons from a qualified yoga teacher, either in a group class or privately. Or pick up a book and read about specific techniques and movements before trying out the postures and breathing exercises.\r\n<p class=\"Warning\">Wrong practice can do damage! Protect yourself by proceeding slowly and following the instructions step by step. Err on the cautious side. If in doubt, always consult a teacher or knowledgeable practitioner.</p>\r\n\r\n<h2 id=\"tab6\" >Vary your routine to avoid boredom</h2>\r\nAfter you enjoy the initial wash of enthusiasm, your mind may start playing tricks on you. Here are some common expressions of doubt: “Maybe yoga doesn’t work.” “It doesn’t work for<i> me</i>.” “I have other more important things to do.” “I don’t feel like practicing today.”\r\n\r\nIf you’re easily bored, vary your program periodically to keep your interest alive. Slogging through yoga or any exercise program serves no purpose. Cultivate what the Zen Buddhists call “beginner’s mind:\" Approach your yoga sessions (and, in fact, everything else) with the same intensity and freshness that you brought to your very first session. If you focus on each exercise properly, your mind doesn’t have time to feel bored. Also, the more you involve yourself in the spirit of yoga, the more centered you become, lessening your likelihood of needing an exercise potpourri.\r\n<h2 id=\"tab7\" >Make awareness and breath your allies</h2>\r\nYoga practice is so potent because, if you practice it correctly, it combines physical movement with awareness and proper breathing. Awareness and breath are yoga’s secret weapons. The sooner you catch on to this concept, the more quickly you can enjoy satisfying results. Bringing awareness to your exercise routine also automatically strengthens your overall capacity for concentration and mindfulness. You’re able to work more efficiently and better appreciate your leisure time. In particular, conscious breathing during the exercises greatly enhances the effects of your practice on your body and mind, equipping you with the vitality you need to meet the challenges of a busy life.\r\n<h2 id=\"tab8\" >Do your best and don’t worry about the rest</h2>\r\nPeople often anxiously watch their progress. Progress isn’t linear; sometimes you seem to take a step back, only to take a big leap forward in due course. Be diligent but relaxed about your yoga practice. Perfectionism serves no purpose other than to frustrate you and irritate others. In aspiring to reach your goal, be kind to yourself (and others). Don’t worry about what may or may not happen down the line. Focus on practicing now and leave the rest to the power of yoga, providence, and your good karma.\r\n<h2 id=\"tab9\" >Allow your body to speak up</h2>\r\nYour body is your best friend and counselor, and listening to it is an art well worth cultivating. If something doesn’t feel right, it probably isn’t. Trust your bodily instincts and intuitions, not only in your yoga practice but also in daily life. All too frequently, your body tells you one thing and your mind another. Learn to go with your body.\r\n<p class=\"Warning\">When practicing Hatha yoga, be especially careful about letting your desire to achieve quick results get in the way of common sense and bodily wisdom. For instance, if a forward or backward bend feels risky, don’t test your luck. Or if your body tells you that you aren’t ready for the headstand (which isn’t recommended for beginners anyway), don’t fall victim to your own ambition.</p>\r\n\r\n<h2 id=\"tab10\" >Share yoga</h2>\r\nIn the beginning, plan to practice yoga with others until you find your own momentum. Sometimes everyone needs a little encouragement, and a supportive environment is a great bonus. If you don’t go to a regular yoga class, take the initiative to enlist an interested family member or friend in your yoga practice. Yoga is a wonderful gift to give to anyone, so offer it with love and tempered enthusiasm.","blurb":"","authors":[{"authorId":9247,"name":"Georg Feuerstein","slug":"georg-feuerstein","description":" <p><b>Larry Payne, PhD,</b> is the founding president of the International Association of Yoga Therapists and was named one of America&#8217;s most respected yoga teachers by the <i>Los Angeles Times</i>. <b>Georg Feuerstein, PhD,</b> was internationally respected for his contribution to Yoga research and the history of consciousness.</p>","hasArticle":false,"_links":{"self":"//dummies-api.coursofppt.com/v2/authors/9247"}},{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"//dummies-api.coursofppt.com/v2/authors/9246"}}],"primaryCategoryTaxonomy":{"categoryId":34175,"title":"Yoga","slug":"yoga","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34175"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Understand yoga","target":"#tab1"},{"label":"Be clear (and realistic) about your goals and needs","target":"#tab2"},{"label":"Commit yourself to growth","target":"#tab3"},{"label":"Stay for the long haul","target":"#tab4"},{"label":"Develop good habits from the beginning","target":"#tab5"},{"label":"Vary your routine to avoid boredom","target":"#tab6"},{"label":"Make awareness and breath your allies","target":"#tab7"},{"label":"Do your best and don’t worry about the rest","target":"#tab8"},{"label":"Allow your body to speak up","target":"#tab9"},{"label":"Share yoga","target":"#tab10"}],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":294676,"title":"Chair Yoga For Dummies Cheat Sheet","slug":"chair-yoga-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/294676"}},{"articleId":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271190"}},{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271187"}},{"articleId":271184,"title":"Alignment and Balancing Yoga Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271184"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271181"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":0,"slug":null,"isbn":null,"categoryList":null,"amazon":null,"image":null,"title":null,"testBankPinActivationLink":null,"bookOutOfPrint":false,"authorsInfo":null,"authors":null,"_links":null},"collections":[{"title":"For the Unabashed Hippie","slug":"for-the-unabashed-hippie","collectionId":287567}],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = 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Spirit","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34038"},"slug":"body-mind-spirit","categoryId":34038},{"name":"Physical Health & Well-Being","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34095"},"slug":"physical-health-well-being","categoryId":34095},{"name":"Exercise & Movement","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34166"},"slug":"exercise-movement","categoryId":34166},{"name":"Yoga","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34175"},"slug":"yoga","categoryId":34175}],"title":"Equipment to Practice Yoga After 50","strippedTitle":"equipment to practice yoga after 50","slug":"equipment-to-practice-yoga-after-50","canonicalUrl":"","归类座舱简化":{"metaDescription":"Explore some of the inexpensive equipment you might want to practice Yoga after 50: mats, blocks, wedges, blankets, and comfortable clothes.","noIndex":0,"noFollow":0},"content":"Unlike other physical activities, such as golf or scuba diving, you don’t need a lot of expensive equipment to practice <a href=\"//www.coursofppt.com/health/exercise/yoga/yoga-after-50-for-dummies-cheat-sheet/\">Yoga</a>. A few items are useful to have, while some other things are completely unnecessary.\r\n\r\nThe following sections take a look at a few key items:\r\n<ul>\r\n \t<li>Comfortable clothes</li>\r\n \t<li>Mats</li>\r\n \t<li>Blocks</li>\r\n \t<li>Blankets</li>\r\n \t<li>Bolsters</li>\r\n \t<li>Straps and other accessories</li>\r\n</ul>\r\n<h2 id=\"tab1\" >Comfortable clothes</h2>\r\nYoga clothes may seem like a trivial topic to some, but some people feel like they need to spend a fortune on brand-name Yoga clothing to be accepted into the Yoga community. This assumption is decidedly not true.\r\n\r\nYou can find various name brands of Yoga clothing. (I certainly own enough myself.) For the most part, the workmanship is great, and the clothing lasts a long time. Still, many people at all levels choose other clothing so long as it’s comfortable.\r\n<p class=\"article-tips remember\">The only thing your clothing needs to do is make you comfortable and allow you to bend and stretch. Anyone who makes judgments based on what people wear on the mat — or, for that matter, even how flexible they may be — is completely missing the point of Yoga in the first place. (That goes for self-judgment as well.)</p>\r\n<p class=\"article-tips warning\">On this topic, it is considerate to choose Yoga clothing that doesn’t bring a blush to the cheek of the teacher or fellow students. No one wants an impromptu anatomy class!</p>\r\n<p class=\"article-tips warning\">Sometimes people leave their socks on in a Yoga class because their feet get cold. But socks can be a real disadvantage, particularly in standing poses. If socks are slippery, it can make holding an already challenging posture even more difficult. Bare feet in Yoga is more than just a tradition.</p>\r\nDoing Yoga in bare feet is\r\n<ul>\r\n \t<li>Less slippery when moving in and out of poses (depending on your socks)</li>\r\n \t<li>More stable for balancing poses (students often say that contacting the floor with their bare feet gives them a greater sense of stability)</li>\r\n \t<li>More accommodating to muscles and ligaments as you move from posture to posture (stretch and strengthen)</li>\r\n</ul>\r\nThere are nonslip Yoga socks on the market. Some socks even have the toes exposed. While these socks are certainly safer, I’d still consider them a compromise.\r\n<p class=\"article-tips tip\">If you wear orthotics—which can be particularly helpful during the standing portion of the class—you may want to leave your socks on during class and just slip your orthotics inside your socks. You’ll definitely want to use nonslip socks, but this could be a way to wear your orthotics during a Yoga class.</p>\r\n\r\n<h2 id=\"tab2\" >Mats</h2>\r\nTechnically speaking, you don’t have to use a mat to practice Yoga. However, the investment has become so minimal (depending on the construction of the mat) and the benefits so numerous, I would highly recommend you get one.\r\n\r\nWhere you practice will determine how much padding you need — particularly because you’ll be required to lie down or kneel down. If you’re doing Yoga on a carpeted, padded floor, the thickness of your mat is probably not as important. If, however, you’re practicing on a hardwood floor — or worse, even some kind of stone tile — a thicker mat is sure to provide more comfort.\r\n\r\nA mat can also provide you with a nonslip surface on which to build your Yoga poses. Keep in mind, however, that mats can also be slippery, so take this into account as you consider price and construction. Yoga mats can range from $10 to $50, depending on the thickness and design; some are bundled with props such as a block and strap.\r\n\r\nYour process of selecting a mat should take into account the following potential benefits:\r\n<ul>\r\n \t<li><strong>Personal comfort:</strong> A mat can be especially important on a hard floor.</li>\r\n \t<li><strong>Designated space: </strong>A mat establishes your own space (which may be particularly important in a group class)</li>\r\n \t<li><strong>More stability:</strong> A mat can provide you with a nonslip surface, particularly useful in more precarious poses. Some mats can be better than others; find out whether your mat has what is called a <em>sticky</em> surface, which is designed to help keep you from slipping</li>\r\n</ul>\r\n<h2 id=\"tab3\" >Blocks</h2>\r\nBlocks can be very useful props, allowing you to go more deeply into a posture than you would be able to do on your own. They’re often used to help you reach the floor, sometimes allowing your body to reap the benefits of a particular pose. (See the following figure.) Years ago, most blocks were made of wood; now they are lighter, often made of Styrofoam. Although they come in all different sizes, the average block measures about 9 x 6 x 4 inches.\r\n<p class=\"article-tips tip\">The first thing a block can do is bring the floor closer to you so that you can perform the most beneficial aspect of the pose. Let me give you an example using triangle pose.</p>\r\nNotice in the figure that the model is touching the floor with her right hand, which, in turn, causes her left shoulder to rotate inward and downward.\r\n\r\n[caption id=\"attachment_271149\" align=\"alignnone\" width=\"400\"]<img class=\"size-full wp-image-271149\" src=\"//www.coursofppt.com/wp-content/uploads/yoga50-triangle-pose-no-block.jpg\" alt=\"Triangle pose with no block.\" width=\"400\" height=\"600\" /> Triangle pose with no block.[/caption]\r\n\r\nIn the following figure, however, she uses a block to bring the floor closer to her and, as a result, is able to fully open her left shoulder, reaping the full benefits of the pose. Even with the block, this execution is definitely more advanced than in the previous photograph.\r\n\r\n[caption id=\"attachment_271150\" align=\"alignnone\" width=\"400\"]<img class=\"size-full wp-image-271150\" src=\"//www.coursofppt.com/wp-content/uploads/yoga50-triangle-pose-with-block.jpg\" alt=\"Triangle pose with a block.\" width=\"400\" height=\"600\" /> Triangle pose with a block.[/caption]\r\n\r\nOf course, you can modify the pose in other ways and still get the benefits. But if a block is available, you may want to consider how it can help you get more out of a particular pose.\r\n\r\nYou will also want to consider the block construction. The most common types are:\r\n<ul>\r\n \t<li>Foam</li>\r\n \t<li>Cork</li>\r\n \t<li>Wood</li>\r\n</ul>\r\nFoam blocks are great for either lifting your hips, such as in a supported shoulder stand, or squeezing between your thighs to activate your inner-thigh muscles.\r\n\r\nYou can also use blocks for support or stability (again, look at the following figure where the block also provides support as she leans sideways). For support, you may prefer a block made of a firmer material.\r\n<h2 id=\"tab4\" >Blankets</h2>\r\nA good Yoga blanket can be an essential tool. It potentially offers a\r\n<ul>\r\n \t<li>Cushion for your head when reclining</li>\r\n \t<li>Cushion for your knees when kneeling or on all fours</li>\r\n \t<li>Lift for your spine, with some added comfort, when sitting</li>\r\n \t<li>Cushion for your pelvis (or even face) when lying on your stomach (prone)</li>\r\n</ul>\r\nLike most accessories discussed, the quality of the material can be a factor. If it is too thin, it will be hard to fold it up enough to find true comfort. And it also needs to stand up to regular washing.\r\n<p class=\"article-tips tip\">I often recommend a blanket when employing some kind of modification. For example, even in easy pose, a simple seated position, a blanket under the hips helps to make the spine straighter without being forced to engage certain muscles (see the following figure). You sit taller, and it’s easier on your back.</p>\r\n\r\n\r\n[caption id=\"attachment_271117\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271117\" src=\"//www.coursofppt.com/wp-content/uploads/yoga50-easy-pose-blanket.jpg\" alt=\"Easy pose with a blanket.\" width=\"556\" height=\"556\" /> Easy pose with a blanket.[/caption]\r\n\r\nI also use blankets a lot when I see someone who is lying down and their chin is tilted way back. A blanket is a great way to cushion the head and get the chin back to a normal position (see the following figure):\r\n\r\n[caption id=\"attachment_271099\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271099\" src=\"//www.coursofppt.com/wp-content/uploads/yoga50-blankets-tilted-chin.jpg\" alt=\"Blankets helps a tilted chin.\" width=\"556\" height=\"179\" /> Blankets helps a tilted chin.[/caption]\r\n<h2 id=\"tab5\" >Bolsters, cushions, and pillows</h2>\r\nBolsters are designed to provide you with comfort and support in various Yoga poses. You do see bolsters used a lot in Restorative Yoga, in which you mostly stay seated or flat on the floor on your back. This type of Yoga focuses less on movement and more on breath in comfortable positions.\r\n\r\nA <em>Yoga bolster</em> is essentially a cushion intended to provide you with additional comfort. Take child’s pose, for example. If you think it’s comfortable without using a bolster (or maybe you don’t), try it with one (see the following):\r\n\r\n[caption id=\"attachment_271112\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271112\" src=\"//www.coursofppt.com/wp-content/uploads/yoga50-childs-pose-bolster.jpg\" alt=\"Child’s pose with a bolster.\" width=\"556\" height=\"320\" /> Child’s pose with a bolster.[/caption]\r\n\r\nWhile some Yoga studios may have bolsters on hand, you probably don’t have one lying around the house. No worries. You can use a folded-up blanket or even a couch or bed cushion.\r\n\r\nIn any case, a bolster or pillow may be the perfect solution when you want something soft underneath you.\r\n<h2 id=\"tab6\" >Straps and other accessories</h2>\r\nStraps are quite common in a lot of classes. You can use straps to stretch your hips and hamstring, or to constrain your arms in certain poses that tend to make your elbows want to splay open. I wouldn’t use one, though, unless you’re being instructed by a teacher.\r\n\r\nI also want to mention wedges. Because wrist problems seem more common in a 50-and-up population, a wedge can be a nice way to decrease the bending angle on certain poses. They are a relatively inexpensive prop and may be quite useful.\r\n\r\nA wedge works especially well when you’re on your hands and knees (see the following):\r\n\r\n[caption id=\"attachment_271153\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271153\" src=\"//www.coursofppt.com/wp-content/uploads/yoga50-wedge.jpg\" alt=\"Using a wedge.\" width=\"556\" height=\"371\" /> Using a wedge.[/caption]\r\n\r\nOf course, if you have wrist issues, you can skip certain poses altogether — or perhaps try making fists with your hands instead of flexing your wrists (see the following).\r\n\r\n[caption id=\"attachment_271136\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271136\" src=\"//www.coursofppt.com/wp-content/uploads/yoga50-making-fists.jpg\" alt=\"Making fists.\" width=\"556\" height=\"371\" /> Making fists.[/caption]\r\n\r\nYou can check out all the other types of Yoga accessories available to you and see what might be useful. While most of my routines are designed so that you don’t need props of any kind, I would encourage you to acquire anything that will make it more likely for you to get on the mat and move.","description":"Unlike other physical activities, such as golf or scuba diving, you don’t need a lot of expensive equipment to practice <a href=\"//www.coursofppt.com/health/exercise/yoga/yoga-after-50-for-dummies-cheat-sheet/\">Yoga</a>. A few items are useful to have, while some other things are completely unnecessary.\r\n\r\nThe following sections take a look at a few key items:\r\n<ul>\r\n \t<li>Comfortable clothes</li>\r\n \t<li>Mats</li>\r\n \t<li>Blocks</li>\r\n \t<li>Blankets</li>\r\n \t<li>Bolsters</li>\r\n \t<li>Straps and other accessories</li>\r\n</ul>\r\n<h2 id=\"tab1\" >Comfortable clothes</h2>\r\nYoga clothes may seem like a trivial topic to some, but some people feel like they need to spend a fortune on brand-name Yoga clothing to be accepted into the Yoga community. This assumption is decidedly not true.\r\n\r\nYou can find various name brands of Yoga clothing. (I certainly own enough myself.) For the most part, the workmanship is great, and the clothing lasts a long time. Still, many people at all levels choose other clothing so long as it’s comfortable.\r\n<p class=\"article-tips remember\">The only thing your clothing needs to do is make you comfortable and allow you to bend and stretch. Anyone who makes judgments based on what people wear on the mat — or, for that matter, even how flexible they may be — is completely missing the point of Yoga in the first place. (That goes for self-judgment as well.)</p>\r\n<p class=\"article-tips warning\">On this topic, it is considerate to choose Yoga clothing that doesn’t bring a blush to the cheek of the teacher or fellow students. No one wants an impromptu anatomy class!</p>\r\n<p class=\"article-tips warning\">Sometimes people leave their socks on in a Yoga class because their feet get cold. But socks can be a real disadvantage, particularly in standing poses. If socks are slippery, it can make holding an already challenging posture even more difficult. Bare feet in Yoga is more than just a tradition.</p>\r\nDoing Yoga in bare feet is\r\n<ul>\r\n \t<li>Less slippery when moving in and out of poses (depending on your socks)</li>\r\n \t<li>More stable for balancing poses (students often say that contacting the floor with their bare feet gives them a greater sense of stability)</li>\r\n \t<li>More accommodating to muscles and ligaments as you move from posture to posture (stretch and strengthen)</li>\r\n</ul>\r\nThere are nonslip Yoga socks on the market. Some socks even have the toes exposed. While these socks are certainly safer, I’d still consider them a compromise.\r\n<p class=\"article-tips tip\">If you wear orthotics—which can be particularly helpful during the standing portion of the class—you may want to leave your socks on during class and just slip your orthotics inside your socks. You’ll definitely want to use nonslip socks, but this could be a way to wear your orthotics during a Yoga class.</p>\r\n\r\n<h2 id=\"tab2\" >Mats</h2>\r\nTechnically speaking, you don’t have to use a mat to practice Yoga. However, the investment has become so minimal (depending on the construction of the mat) and the benefits so numerous, I would highly recommend you get one.\r\n\r\nWhere you practice will determine how much padding you need — particularly because you’ll be required to lie down or kneel down. If you’re doing Yoga on a carpeted, padded floor, the thickness of your mat is probably not as important. If, however, you’re practicing on a hardwood floor — or worse, even some kind of stone tile — a thicker mat is sure to provide more comfort.\r\n\r\nA mat can also provide you with a nonslip surface on which to build your Yoga poses. Keep in mind, however, that mats can also be slippery, so take this into account as you consider price and construction. Yoga mats can range from $10 to $50, depending on the thickness and design; some are bundled with props such as a block and strap.\r\n\r\nYour process of selecting a mat should take into account the following potential benefits:\r\n<ul>\r\n \t<li><strong>Personal comfort:</strong> A mat can be especially important on a hard floor.</li>\r\n \t<li><strong>Designated space: </strong>A mat establishes your own space (which may be particularly important in a group class)</li>\r\n \t<li><strong>More stability:</strong> A mat can provide you with a nonslip surface, particularly useful in more precarious poses. Some mats can be better than others; find out whether your mat has what is called a <em>sticky</em> surface, which is designed to help keep you from slipping</li>\r\n</ul>\r\n<h2 id=\"tab3\" >Blocks</h2>\r\nBlocks can be very useful props, allowing you to go more deeply into a posture than you would be able to do on your own. They’re often used to help you reach the floor, sometimes allowing your body to reap the benefits of a particular pose. (See the following figure.) Years ago, most blocks were made of wood; now they are lighter, often made of Styrofoam. Although they come in all different sizes, the average block measures about 9 x 6 x 4 inches.\r\n<p class=\"article-tips tip\">The first thing a block can do is bring the floor closer to you so that you can perform the most beneficial aspect of the pose. Let me give you an example using triangle pose.</p>\r\nNotice in the figure that the model is touching the floor with her right hand, which, in turn, causes her left shoulder to rotate inward and downward.\r\n\r\n[caption id=\"attachment_271149\" align=\"alignnone\" width=\"400\"]<img class=\"size-full wp-image-271149\" src=\"//www.coursofppt.com/wp-content/uploads/yoga50-triangle-pose-no-block.jpg\" alt=\"Triangle pose with no block.\" width=\"400\" height=\"600\" /> Triangle pose with no block.[/caption]\r\n\r\nIn the following figure, however, she uses a block to bring the floor closer to her and, as a result, is able to fully open her left shoulder, reaping the full benefits of the pose. Even with the block, this execution is definitely more advanced than in the previous photograph.\r\n\r\n[caption id=\"attachment_271150\" align=\"alignnone\" width=\"400\"]<img class=\"size-full wp-image-271150\" src=\"//www.coursofppt.com/wp-content/uploads/yoga50-triangle-pose-with-block.jpg\" alt=\"Triangle pose with a block.\" width=\"400\" height=\"600\" /> Triangle pose with a block.[/caption]\r\n\r\nOf course, you can modify the pose in other ways and still get the benefits. But if a block is available, you may want to consider how it can help you get more out of a particular pose.\r\n\r\nYou will also want to consider the block construction. The most common types are:\r\n<ul>\r\n \t<li>Foam</li>\r\n \t<li>Cork</li>\r\n \t<li>Wood</li>\r\n</ul>\r\nFoam blocks are great for either lifting your hips, such as in a supported shoulder stand, or squeezing between your thighs to activate your inner-thigh muscles.\r\n\r\nYou can also use blocks for support or stability (again, look at the following figure where the block also provides support as she leans sideways). For support, you may prefer a block made of a firmer material.\r\n<h2 id=\"tab4\" >Blankets</h2>\r\nA good Yoga blanket can be an essential tool. It potentially offers a\r\n<ul>\r\n \t<li>Cushion for your head when reclining</li>\r\n \t<li>Cushion for your knees when kneeling or on all fours</li>\r\n \t<li>Lift for your spine, with some added comfort, when sitting</li>\r\n \t<li>Cushion for your pelvis (or even face) when lying on your stomach (prone)</li>\r\n</ul>\r\nLike most accessories discussed, the quality of the material can be a factor. If it is too thin, it will be hard to fold it up enough to find true comfort. And it also needs to stand up to regular washing.\r\n<p class=\"article-tips tip\">I often recommend a blanket when employing some kind of modification. For example, even in easy pose, a simple seated position, a blanket under the hips helps to make the spine straighter without being forced to engage certain muscles (see the following figure). You sit taller, and it’s easier on your back.</p>\r\n\r\n\r\n[caption id=\"attachment_271117\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271117\" src=\"//www.coursofppt.com/wp-content/uploads/yoga50-easy-pose-blanket.jpg\" alt=\"Easy pose with a blanket.\" width=\"556\" height=\"556\" /> Easy pose with a blanket.[/caption]\r\n\r\nI also use blankets a lot when I see someone who is lying down and their chin is tilted way back. A blanket is a great way to cushion the head and get the chin back to a normal position (see the following figure):\r\n\r\n[caption id=\"attachment_271099\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271099\" src=\"//www.coursofppt.com/wp-content/uploads/yoga50-blankets-tilted-chin.jpg\" alt=\"Blankets helps a tilted chin.\" width=\"556\" height=\"179\" /> Blankets helps a tilted chin.[/caption]\r\n<h2 id=\"tab5\" >Bolsters, cushions, and pillows</h2>\r\nBolsters are designed to provide you with comfort and support in various Yoga poses. You do see bolsters used a lot in Restorative Yoga, in which you mostly stay seated or flat on the floor on your back. This type of Yoga focuses less on movement and more on breath in comfortable positions.\r\n\r\nA <em>Yoga bolster</em> is essentially a cushion intended to provide you with additional comfort. Take child’s pose, for example. If you think it’s comfortable without using a bolster (or maybe you don’t), try it with one (see the following):\r\n\r\n[caption id=\"attachment_271112\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271112\" src=\"//www.coursofppt.com/wp-content/uploads/yoga50-childs-pose-bolster.jpg\" alt=\"Child’s pose with a bolster.\" width=\"556\" height=\"320\" /> Child’s pose with a bolster.[/caption]\r\n\r\nWhile some Yoga studios may have bolsters on hand, you probably don’t have one lying around the house. No worries. You can use a folded-up blanket or even a couch or bed cushion.\r\n\r\nIn any case, a bolster or pillow may be the perfect solution when you want something soft underneath you.\r\n<h2 id=\"tab6\" >Straps and other accessories</h2>\r\nStraps are quite common in a lot of classes. You can use straps to stretch your hips and hamstring, or to constrain your arms in certain poses that tend to make your elbows want to splay open. I wouldn’t use one, though, unless you’re being instructed by a teacher.\r\n\r\nI also want to mention wedges. Because wrist problems seem more common in a 50-and-up population, a wedge can be a nice way to decrease the bending angle on certain poses. They are a relatively inexpensive prop and may be quite useful.\r\n\r\nA wedge works especially well when you’re on your hands and knees (see the following):\r\n\r\n[caption id=\"attachment_271153\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271153\" src=\"//www.coursofppt.com/wp-content/uploads/yoga50-wedge.jpg\" alt=\"Using a wedge.\" width=\"556\" height=\"371\" /> Using a wedge.[/caption]\r\n\r\nOf course, if you have wrist issues, you can skip certain poses altogether — or perhaps try making fists with your hands instead of flexing your wrists (see the following).\r\n\r\n[caption id=\"attachment_271136\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-271136\" src=\"//www.coursofppt.com/wp-content/uploads/yoga50-making-fists.jpg\" alt=\"Making fists.\" width=\"556\" height=\"371\" /> Making fists.[/caption]\r\n\r\nYou can check out all the other types of Yoga accessories available to you and see what might be useful. While most of my routines are designed so that you don’t need props of any kind, I would encourage you to acquire anything that will make it more likely for you to get on the mat and move.","blurb":"","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. 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He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p>","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. 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Yoga should feel good to you.","noIndex":0,"noFollow":0},"content":"When practicing Yoga over the age of 50, remember to adjust your routines to fit your body. And it’s equally important to know that such adjustments in no way diminish the fundamental concepts of Yoga practice or philosophy. Yoga, in general, should feel good to you and be good for you. If it doesn’t or it leads to some kind of discomfort, you may not be recognizing what your body is telling you.\r\n\r\nBefore you listen to me or any other Yoga teacher, talk to your doctor about beginning or continuing a Yoga practice. And, most importantly, pay attention to how you are feeling. Nobody truly knows except you.\r\n\r\n[caption id=\"attachment_269830\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-269830\" src=\"//www.coursofppt.com/wp-content/uploads/yoga-senior-woman.jpg\" alt=\"senior woman doing yoga\" width=\"556\" height=\"371\" /> ©Lipik Stock Media/Shutterstock.com[/caption]","description":"When practicing Yoga over the age of 50, remember to adjust your routines to fit your body. And it’s equally important to know that such adjustments in no way diminish the fundamental concepts of Yoga practice or philosophy. Yoga, in general, should feel good to you and be good for you. If it doesn’t or it leads to some kind of discomfort, you may not be recognizing what your body is telling you.\r\n\r\nBefore you listen to me or any other Yoga teacher, talk to your doctor about beginning or continuing a Yoga practice. And, most importantly, pay attention to how you are feeling. Nobody truly knows except you.\r\n\r\n[caption id=\"attachment_269830\" align=\"alignnone\" width=\"556\"]<img class=\"size-full wp-image-269830\" src=\"//www.coursofppt.com/wp-content/uploads/yoga-senior-woman.jpg\" alt=\"senior woman doing yoga\" width=\"556\" height=\"371\" /> ©Lipik Stock Media/Shutterstock.com[/caption]","blurb":"","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"//dummies-api.coursofppt.com/v2/authors/9246"}}],"primaryCategoryTaxonomy":{"categoryId":34175,"title":"Yoga","slug":"yoga","_links":{"self":"//dummies-api.coursofppt.com/v2/categories/34175"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271190"}},{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271187"}},{"articleId":271184,"title":"Alignment and Balancing Yoga Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271184"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271181"}},{"articleId":271177,"title":"Yoga Sleep","slug":"yoga-sleep","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271177"}}],"fromCategory":[{"articleId":294676,"title":"Chair Yoga For Dummies Cheat Sheet","slug":"chair-yoga-for-dummies-cheat-sheet","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/294676"}},{"articleId":271190,"title":"10 Tips for Your Yoga Practice: Off the Mat","slug":"10-tips-for-your-yoga-practice-off-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271190"}},{"articleId":271187,"title":"10 Tips for Your Yoga Practice: On the Mat","slug":"10-tips-for-your-yoga-practice-on-the-mat","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271187"}},{"articleId":271184,"title":"Alignment and Balancing Yoga Poses","slug":"alignment-and-balancing-yoga-poses","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271184"}},{"articleId":271181,"title":"15-Minute Yoga After 50 Routine for Home","slug":"15-minute-yoga-after-50-routine-for-home","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/271181"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282684,"slug":"yoga-after-50-for-dummies","isbn":"9781119631514","categoryList":["body-mind-spirit","physical-health-well-being","exercise-movement","yoga"],"amazon":{"default":"//www.amazon.com/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"//www.amazon.ca/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"//www.tkqlhce.com/click-9208661-13710633?url=//www.chapters.indigo.ca/en-ca/books/product/1119631513-item.html&cjsku=978111945484","gb":"//www.amazon.co.uk/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"//www.amazon.de/gp/product/1119631513/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"//www.coursofppt.com/wp-content/uploads/yoga-after-50-for-dummies-cover-9781119631514-203x255.jpg","width":203,"height":255},"title":"Yoga After 50 For Dummies","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><b> <b data-author-id=\"9246\">Larry Payne</b>, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p>","authors":[{"authorId":9246,"name":"Larry Payne","slug":"larry-payne","description":" <p><b> Larry Payne, PhD,</b> is the president of The International Association of Yoga Therapists. He founded Samata International Yoga and Health Center and is the author of <i>Yoga After 50 For Dummies</i>. <b>Don Henry</b> is a Yoga therapist who has been teaching Yoga for more than a decade. He is a member of the Writer&#8217;s Guild of America.</p> ","hasArticle":false,"_links":{"self":"//dummies-api.coursofppt.com/v2/authors/9246"}}],"_links":{"self":"//dummies-api.coursofppt.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119631514&quot;]}]\" id=\"du-slot-63221ad5694b8\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;body-mind-spirit&quot;,&quot;physical-health-well-being&quot;,&quot;exercise-movement&quot;,&quot;yoga&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119631514&quot;]}]\" id=\"du-slot-63221ad569d2c\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":0,"title":"","slug":null,"categoryList":[],"_links":{"self":"//dummies-api.coursofppt.com/v2/articles/"}}],"content":[{"title":"Doing Yoga When You’re Over 50","thumb":null,"image":null,"content":"<p>While many people do Yoga as a way to stay flexible and strong, the practice needs to be modified to accommodate your body as it ages. Failing to make reasonable modifications can often times lead to injury and totally defeat the reason you do Yoga in the first place.</p>\n<p>Before you listen to any Yoga teacher, talk to your doctor about beginning or continuing a Yoga practice. (This discussion is especially important as you get older or are dealing with certain health problems.) And, most importantly, listen to your body. Nobody truly knows what you’re feeling except for you.</p>\n<p>Keep in mind the following advice if you’re just starting out with Yoga or if you want to keep practicing safely into your senior years:</p>\n<ul>\n<li><strong>Avoid pain.</strong> Don’t let your ego draw you into doing anything that causes you pain or even serious discomfort. The no pain, no gain adage has no place in Yoga.</li>\n<li><strong>Modify.</strong> Your body is not the same now as it was when you were 20 years old, so don’t treat it that way. As your body changes, so, too, should your Yoga practice change. Don’t worry about doing a picture-perfect version of a pose. Modify it to fit your body. You won’t need to modify everything, but definitely modify when you need to.</li>\n<li><strong>Breathe.</strong> A slow breath rate helps keep your blood pressure low and your heart rate slow. It also helps to reduce stress and anxiety. Pay attention to your breath and let conscious breathing be part of your Yoga routine.</li>\n</ul>\n"},{"title":"Moving First and Then Holding in 50-Plus Yoga","thumb":null,"image":null,"content":"<p>Before moving or stressing your body in a new way, it only seems logical to warm up first. Yoga classes frequently start with a short warm-up sequence.</p>\n<p>As you get older, your body particularly benefits from preparing joints and muscles before each new posture. You should consider this approach as well.</p>\n<p>One of the reasons Yoga is such an effective way to nurture your body is that it tries to bring movement — often stretching, sometimes strengthening — to all areas of the body. That means, at some point in your practice, whether you’re in a class or working by yourself at home, most all of your muscles and moveable joints will be worked.</p>\n<p>And as far as your joints go, your goal is to warm them up in such a way that focuses on specific movements (or ranges of motion). Moving in and out of a pose before holding it not only helps to distribute the lubrication (called synovial fluid) to all parts of the joint, the movement actually helps to create more synovial fluid.</p>\n<p>The <em>dynamic/static</em> approach (moving and then holding) has three primary objectives:</p>\n<ul>\n<li><strong>Preparing your muscles </strong></li>\n<li><strong>Lubricating your joints</strong></li>\n<li><strong>Helping you avoid injury from stretching too much, too soon</strong></li>\n</ul>\n"},{"title":"Maintain Your Balance in 50-Plus Yoga","thumb":null,"image":null,"content":"<p>Just like when you were learning to walk or learning to ride a bicycle, you needed to practice to stay balanced. The ability for the brain to learn how to keep you from falling never goes away — even when your over 50.  What does change, however, is the way your body responds to falling down. Injuries can occur more easily and can also take longer to heal. That’s why maintaining your ability to balance is more important than ever.</p>\n<p>Your ankles and feet provide a lot help in this area. That’s why it is so important to give these areas some attention. Warming up your ankles and feet could include</p>\n<ul>\n<li>Taking your body weight off of these structures (laying on your mat, for example, with your legs in the air)</li>\n<li>Pointing and flexing your feet</li>\n<li>Rotating your ankles, one way and then the other</li>\n<li>Spreading and crunching your toes</li>\n</ul>\n<p>Each of these movements either stretches muscles or helps loosen and lubricate your joints. You can also strengthen the supporting muscles and ligaments around your ankles and feet by adding standing balance poses to your Yoga routine.</p>\n<p>Whenever you try to hold a balance, remember three important things:</p>\n<ul>\n<li>Don’t be afraid to use a wall or column to help you balance (you can always take your hand away when you don’t need it).</li>\n<li>Keep your eyes on something that is not moving (like a spot on the wall or crack in the floor).</li>\n<li>Breathe normally (holding your breath or breathing rapidly will only make it harder to hold your balance).</li>\n</ul>\n"},{"title":"Breath Is Essential in 50-Plus Yoga","thumb":null,"image":null,"content":"<p>What makes Yoga unique is that it sees the <a href=\"//dummies-wp-admin.coursofppt.com/health/exercise/yoga/power-yoga-breathing-versus-traditional-yoga-breathing/\">breath as a fundamental part</a> of Yoga practice and philosophy. It can be one of your most powerful tools, offering an array of benefits:</p>\n<ul>\n<li>Reduced pain</li>\n<li>Reduced blood pressure</li>\n<li>Slower pulse</li>\n<li>Increased relaxation</li>\n</ul>\n<p>While each one of these results is desirable when it comes to general health, these benefits are even more important to the over-50 population because they’re connected to so many common ailments and conditions.</p>\n<p>Of course, you’ve been successfully breathing your whole life, without thinking about it much. You obviously know how to breath, so your initial instinct may be that you certainly don’t need to learn how to do so.</p>\n<p>But if you’re going to leverage your breath as a tool, you don’t need to learn how to breath; you need to learn how to control your breath.</p>\n<p>In Yoga, the objective is very straightforward: Keep breathing slowly, no matter what pose you’re doing. Holding your breath (or breathing rapidly) sends a message to your brain that you’re in trouble. The brain thinks you need to fight or run and produces chemicals like adrenaline to help. Of course, in Yoga, the goal is usually to relax and de-stress.</p>\n<p>It’s the link between body, breath, and mind that is so essential. It’s what makes Yoga unique. Without that link, Yoga would just be another form of exercise.</p>\n"},{"title":"The Importance of Sleep in the 50-Plus Yoga","thumb":null,"image":null,"content":"<p>Yoga is not just a physical exercise; it’s truly a philosophy of life. That means that even off the Yoga mat, a vast array of Yogic insight is waiting to be discovered, offering you lifestyle choices to help you get more joy out of life. One essential aspect is getting the right amount of sleep.</p>\n<p>While plenty of pharmaceutical interventions claim to help you sleep, some lifestyle choices you can make for better sleep include</p>\n<ul>\n<li>Establish and stick to a set routine for going to bed.</li>\n<li>Make sure that your day contains some physical activity or exercise to help make you more tired at bedtime.</li>\n<li>Avoid taking naps during the day.</li>\n<li>Avoid that dreaded blue light (watching TV or getting on your computer or smart phone a few hours before bed).</li>\n<li>Find something positive to think about that will keep your mind engaged, and steer your mind away from stressful topics.</li>\n<li>Don’t watch the clock.</li>\n<li>Don’t bring relationship issues to bed (mend the problems you might have with anyone in your life).</li>\n<li>Don&#8217;t try to force sleep (try to take comfort in knowing that by just lying in bed, your body is getting the rest it needs).</li>\n</ul>\n<p>And if stress is the enemy of sleep, then gratitude may be its greatest ally. Gratitude — or Vitamin G, as some people call it — is recognized, even by mainstream Western medicine, as a powerful tool in managing stress, depression, the rate of healing, and even pain.</p>\n<p>If you want to set your mind on gentler path before trying to sleep, consider making a conscious effort to identify things for which you’re grateful. 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