دانلود کتاب Chair Yoga: Accessible Sequences to Build Strength, Flexibility, and Inner Calm

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Title Page Copyright Page Dedication Contents Introduction How to Use This Book Who Should Use This Book Chapter 1: Get Started with Chair Yoga Chapter 2: Warm Up Chair Mountain Pose (Chair Tadasana) Raised Hands Pose (Chair Urdhva Hastasana) Neck Rolls (Kantasanchalana) Shoulder Rolls Foot and Ankle Stretch Side Bending Pose 10-Minute Sequence at a Glance Chapter 3: Begin Gently Chair Warrior 1 (Virabhadrasana 1) Seated Forward Bend (Paschimottanasana) Easy Seated Twist (Parivrtta Sukhasana) Assisted Neck Stretch 10-Minute Sequence at a Glance Chair Cat/Cow (Chair Marjaryasana Bitilasana) Cross-Legged Side Bend Extended Chair Mountain Pose (Utthita Tadasana) Single Leg Stretch (Janu Sirsasana) Chair Pigeon Pose (Eka Pada Rajakapotasana) Cross-Legged Twist (Parivrtta Sukhasana) Seated Forward Bend with Reach-Through Variation (Paschimottanasana) Chair Corpse Pose (Chair Savasana) 20-Minute Sequence at a Glance Chapter 4: Tone and Flow Knee to Chest Pose (Eka Pada Apanasana) Opposite Leg and Knee Lift (Vyaghrasana Variation) Chair Boat Pose (Chair Navasana) Chair Forward Bending Twist (Chair Parivrtta Uttanasana) Chair Tree Pose (Chair Vrksasana) Dangling Pose (Uttanasana Variation) 10-Minute Sequence at a Glance Chair Goddess Pose (Chair Utkata Konasana) Chair Goddess Twist (Chair Parivrtta Utkata Konasana) Chair Wide-Legged Forward Bend (Chair Prasarita Padottanasana) Eagle Arms (Chair Garudasana) Chair Warrior 2 (Virabhadrasana 2) Chair Reverse Warrior (Chair Viparita Virabhadrasana) Chair Downward Dog (Adho Mukha Svanasana) Chair High Lunge Intense Side Stretch (Parsvottanasana) 20-Minute Sequence at a Glance Chapter 5: Unwind and Sleep Opposite Elbow Hold Reaching Up (Urdhva Hastasana Variation) Head Supported Arch Wide-Legged Bend with Support Chair Half Lotus Pose (Chair Ardha Padmasana) Supported Bound Angle Pose (Baddha Konasana) 10-Minute Sequence at a Glance Prayer Hands in Chair (Chair Anjali Mudra) Wide-Legged Side Bend Hands Over Heart in Chair Hand to Heart and Hand to Belly in a Chair Two-Chair Supported Rest Seated Forward Bend on a Chair Legs on a Chair (Savasana Variation) 20-Minute Sequence at a Glance Resources and References Acknowledgments About the Author