دانلود کتاب Somatic Yoga For Nervous System Regulation: 41 Guided Techniques To Overcome Chronic Stress & Strengthen Your Mind-Body Connection In Just 10 Minutes A Day (FeelWell Series Book 12)

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CONTENTS
Introduction

1    Breathe, Move, Heal

Why Somatic Yoga Is The Answer To Nervous System Dysregulation

2    How Your Nervous System Runs Your Life

And How To Regain Control Of Both

3    Begin With Space And Mind

Your Best Set-Up For Somatic Success

4    Your Fastest Path To Calm

How To Maximize The Results From Your Practice

5    Stress Reduction And Relaxation

Diaphragmatic Breathing

Constructive Rest Position

Somatic Meditation

Gentle Neck Rolls

Somatic Yoga Nidra

Restorative Poses

Simple Supine Leg-To-Chest Stretch

6    Enhancing Body Awareness And Mindfulness

Body Scanning

Pandiculation

Sensory Awareness Practices

Somatic Breath Counting

Grounding Techniques

Mindful Eating Practices

7    Improving Flexibility And Mobility

Cat-Cow Stretch

Pelvic Tilts

Spinal Twists

Side Bends

Hamstring Stretch

Standing Forward Bend

Butterfly Pose

Gentle Backbends

8    Enhancing Coordination And Balance

Arm Circles

Somatic Walking Meditation

Cross-Lateral Movements

Balancing Poses

Dynamic Standing Postures

Leg Lifts

Squatting Pose

9    Increasing Strength And Stability

Shoulder Lifts And Rolls

Hip Circles

Toe And Foot Exercises

Joint Mobilization Techniques

10    Mind-Body Integration Techniques

Breath Awareness And Movement

Visualization Techniques

Somatic Sun Salutations

Sound And Vibration

Somatic Dance Movements

Nadi Shodhana

Mudra Practice

Eye Movements

Finger And Hand Movements

11    Integrating Somatic Yoga Into Your Life

Putting The Practice To Work

Conclusion

Reference