Table of Contents

Introduction 1

About This Book 1

Conventions Used in This Book 2

Foolish Assumptions 3

How This Book Is Organized 4

Part I: Getting Started 4

Part II: Mastering the Basics 4

Part III: Refining Your Technique 4

Part IV: Personalizing Your Program 4

Part V: Addressing Special Situations 5

Part VI: The Part of Tens 5

Icons Used in This Book 5

Where to Go from Here 6

Part I: Getting Started 7

Chapter 1: Introducing Yoga with Weights 9

In the Beginning, There Was Yoga 9

Weighing the Benefits of Yoga with Weights 14

Making you stronger 14

Building your core strength 14

Toning your muscles 15

Being more beautiful 15

Addressing your flexibility and range of motion 16

Improving your circulation 17

Creating body awareness 17

Focusing on your balance and coordination 18

Building bone density 18

Finding out the correct way to breathe 19

Squeezing and soaking 19

Developing the quality of self-awareness 19

Evaluating Your Readiness 20

You haven't studied yoga 20

You haven't had weight training (or you lift weights on the regular) 21

You're really out of shape 21

You're stiff as a board 22

You're loose as a goose 22

You're pregnant or have a preexisting medical condition 23

What You Need to Get Started 24

Mastering Posture Alignment Techniques 24

Heeding the All-Important Safety Issues 26

Listen to your breathing 26

Be aware of your discomfort level 26

Be aware of any pain you feel 28

Practice at a slow but steady pace 28

Chapter 2: Gearing Up 29

Weighing Your Hand- and Ankle-Weight Options 30

Investing in weights of different sizes 30

Knowing which size weight to use 31

Shopping for hand and ankle weights 32

Settling on the Right Yoga Mat 33

Assembling Your Workout Ensemble 34

Shopping for Shoes 35

Keeping Water on Hand to Stay Hydrated 36

Chapter 3: Preparing for Your First Workout 37

Finding the Time to Exercise 37

Because minimal space (and equipment) is required 38

Because it's a quick workout 38

Because it replaces snacking 39

Creating Your Workout Sanctuary at Home 40

Setting aside some space 40

Exercising in front of a mirror 41

Turning up (or turning down) the heat 43

Jazzing up your workout with music 44

Working Out in a Group Setting 46

Getting help from an athletic trainer or yoga instructor 46

Finding the right instructor for you 47

Considering the cost of taking yoga classes 48

Brushing up on your yoga-with-weights etiquette 49

Part U: Mastering the Basics 51

Chapter 4: A Breath of Fresh Air: Yoga Breathing Techniques 53

Exploring the Breath-Mind Connection 54

Considering the Health Benefits of Yoga Breathing 55

Practicing Yoga Breathing Techniques 56

Following a few guidelines 56

The Complete Breath 57

The Abdominal Breath 58

The Ocean Breath 60

The Balancing Breath 61

The Alternate Nostril Breath 62

The Cleansing Breath 63

The Vitality Breath 64

Chapter 5: Making the Mind and Body Connection 65

Taming the Monkey Mind 65

Focusing on the Transitions 66

Exercising from the Inside Out 67

Letting Go of "I Can't Do It" 67

Bringing Your Mind into the Present Moment 68

Visualizing a calmer mind 68

Releasing tension with a contract-and-release exercise 69

Chapter 6: Warming Up and Cooling Down 73

Reaping the Benefits of Warming Up 73

Walking to Warm Up 75

Improving your mindfulness 75

Preparing for a workout 76

Adding a Handful of Warm-Up Exercises to Your Walk 76

Chin-Chest Tuck 77

Head Turner 78

Lateral Neck Release 79

Backward Shoulder Roll 80

Forward Shoulder Roll 81

Side Bender 83

Body Twister 84

Wrist Rotator 85

Big Shoulder Release 86

Y Shoulder Release 87

Quad Stretcher 88

Back and Hamstring Stretcher 89

All-Out Hamstring Stretcher 90

The Big Stretcher 91

Marching Legs 93

Hip Opener 94

Lower Back Release 95

Knowing the Benefits of Meditation 96

Cooling Down: Ending Your Workout with Meditation 97

Looking at some meditation techniques 97

Ending your meditation 100

Chapter 7: From Head to Toe: The Balanced Workout 101

The Mountain 102

Heaven and Earth 103

The Rag Doll 105

The Airplane 106

The Triangle 107

The Exalted Warrior 109

The Warrior II 110

The Camel 111

The Table 113

The Cat 114

The Dog 116

The Bridge 117

The Frog 118

The Zen 120

Ending Meditation 121

Part HI: Refining Your Technique 123

Chapter 8: Waking Up Your Mind and Body:

The Energy Workout 125

The Chair 126

The Skater 127

The Crow 129

The Runner 130

The Eye of the Needle 131

The Dog to Plank 133

The Twisted Triangle 134

The Warrior 1 136

The Rise and Shine 137

Ending Meditation 139

Chapter 9: Taking It Easy: The Restorative Workout 141

The Child's Pose 142

The Lion 143

The Pigeon 145

The Sphinx 146

The Big Ease 148

The Gauge 149

The Twister 151

The Plow 152

The Serenity 154

Ending Meditation 155

Chapter 10: Pumping You Up: The Strengthening Workout 157

The Lightning Bolt 158

The Crescent Moon 159

The Dog to Plank 161

The Side Plank 162

The Half Moon 164

The Swimmer 165

The Rabbit 166

The Dolphin 168

The Lift 169

Ending Meditation 170

Chapter 11: Releasing Your Athlete Within:

The Endurance Workout 171

The Tree 172

The Dancer 173

The Eagle 175

The Russian Dancer 176

The Road Runner 178

The Side Bow 179

The Horse 181

The Ball 182

The Press 184

The Straddle 185

The Recharge 188

Ending Meditation 189

Chapter 12: Iron Abs: The Belly-Burner Workout 191

The Cow to Cat 192

The Flying Locust 193

The Locust 195

The Love Handler 196

The Staff 198

The Burning Boat 199

The Archer 201

The Pearl 202

The Belly Crunch 204

The Belly Dancer 205

Ending Meditation 206

Part IV: Personalizing Your Program 207

Chapter 13: Eating to Enhance Your Yoga-with-Weights

Workout 209

Listening to the Wisdom of Your Body 210

Improving Your Diet through Yoga with Weights 211

Following Guidelines for Healthy Eating 211

Discovering the value of whole foods 212

Including dairy products in your diet 213

Supplying your body with proteins 213

Consuming healthy fats and essential fatty acids 214

Using antioxidants as anti-aging agents 215

Developing Good Eating Habits 216

Chapter 14: Addressing Body Aches and Pains 219

What Causes Chronic Muscle Pain Anyway? 220

Managing the Pain in Your Neck 221

Loosening Your Stiff Shoulders 222

Relieving Back Discomfort and Pain 224

Stretching back stiffness 224

Easing lower back pain 226

Targeting your lumbar region 227

Alleviating Hip Pain 228

Lengthening Your Hamstrings with a Stretch 229

Stretching Out Your Quads 231

Standing quad stretcher 231

Sitting quad stretcher 232

Chapter 15: Toning and Focusing on Different Body Areas 235

Creating Your Own Workout 236

Warming up 236

Breathing 236

Sequencing 237

Transitioning between exercises 238

Ending with meditation 238

Choosing how and when to work out 239

Targeting Parts of Your Body 239

Developing your shoulders 242

Working on your chest 243

Toning and strengthening your arms 245

Focusing on the back of the torso and spine 246

Engaging your belly muscles 248

Toning your buttocks and hips 249

Strengthening your legs 252

Part V: Addressing Special Situations 255

Chapter 16: Improving Your Game 257

Swimming 258

Running 259

Cycling 262

Basketball 264

Volleyball 266

Power Walking (and Power Breathing) 268

Racket Sports 271

Golf 273

Skiing 277

Football and Soccer 279

Baseball and Softball 281

Cross-Training 283

Chapter 17: Girl Talk 287

Addressing Women's Health Issues through Yoga with Weights 287

Increasing bone density 287

Fighting depression 288

Handling premenstrual syndrome 289

A Special Workout for Expecting Mothers 289

Courage and Strength 290

Opening the Way 292

The Mother Goddess 293

Ending meditation: Divine Mother Affirmation 294

Chapter 18: Exercises for Seniors 297

Reaping the Rewards of the Senior Workout 298

Candle Blowing 299

The Mirror 300

The Ticking Clock 301

The Wave 303

The Egyptian 304

The Pigeon 305

The Heart Lift 307

The Hacker 308

The Champion 309

The Body Builder 310

The Triangle 311

The Lift 312

The Seated Twist 314

Ending Meditation 315

Part VJ: The Part of Tens 317

Chapter 19: Ten Ways to Stay Motivated 319

Take a Deep Breath 319

Make the Commitment to Exercise 320

Take Care of Yourself 321

Celebrate the Benefits to Your Sex Life 321

Reward Yourself 322

Consider How Well You're Sleeping 322

Set Your Sights on a Goal 323

Find a Workout Partner 323

Talk to Yourself 323

Create a Workout Routine You Enjoy 324

Chapter 20: Ten Myths about Yoga with Weights 325

You Must Be Flexible 325

You Can't Balance While Holding Weights 326

Yoga Is a Religion 327

You Must Be a Vegetarian 327

Yoga with Weights Is for Super-Trendy Health Freaks 328

Yoga Makes You Wimpy 328

You Have to Be Very Coordinated 329

You Have to Go Away to Do It 330

You Must Have a Certain Body Type 330

You Must Be Fit and Young 330

Chapter 21: Ten Ways to Chart Your Progress 331

Monitor Your Weight 331

Keep Tabs on Your Physical Energy 332

Look in the Mirror 332

Check Your Clothes for Comfort 332

Take Notice of What People Say 333

Observe Your Mental Alertness 333

Use a Training Diary 333

Recognize Your Feelings of Gratitude and Peace of Mind 334

Reap the Benefits of Proper Breathing 335

Feel Your Increased Endurance and Stamina 335

Appendix: Resources 337

Yoga-with-Weights Web Sites 337

Yoga Mats and Clothing 337

Hand and Ankle Weights 338

Yoga and Health Magazines 338

Books about Yoga, Fitness, and Diet 339

Videos about Yoga 340

Directories and Web Sites for Yoga, Health, and Fitness 340

Yoga Retreats and Spas 340

Fitness Centers That Offer Yoga Classes 341

Yoga Study Centers 341

Health, Yoga, and Fitness Organizations 342

Index 343

Health and Fitness 101

Health and Fitness 101

Self-improvement is a thing which you must practice throughout your life because once you started to believe that you are perfect then, things will start to become complex. You need to know that no one is perfect and no one can be perfect.

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