Motivational Yoga - Nancy Gerstein

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Résumé :
Motivational Yoga presents 100 ready-to-use lesson plans to help save yoga teachers preparation time and understand how to bring key concepts and philosophies into practice. The ready-to-use lesson plans vary in length and progress, making it great for all ability levels. The beginning lessons focus on body and breath awareness, basic postures and the benefits of yoga. The following chapters encompass the yamas and niyamas, relaxation, the heart center, chakras, meditation and more. Lesson plans for children, older adults, athletes and pregnant women ensure you're ready to serve all populations. Each lesson plan offers a written script for use in class. For beginning teachers, these scripts provide a helpful structure and set the stage for mindful yoga instruction. More advanced teachers can use these lessons and scripts as a creative departure point for expanding on the wellness effects of asana or focusing the day's practice. Five full-length workshop lesson plans let you expand your teaching outside of a traditional class to offer focused workshops to your clients on popular topics such as Spring Cleaning Yoga Detox, Introduction to Meditation and more. With each lesson, Motivational Yoga demonstrates how the strength, balance and stretching of the physical practice can inspire a healthy, complete and joyous existence.

Biographie:
Nancy Gerstein has studied yoga for over 40 years. She is also a certified hatha yoga teacher with the Himalayan Institute of Yoga Philosophy and Science. Gerstein is also a reiki master practitioner and yoga therapist. As a workshop speaker and frequent contributor to Yoga Chicago Magazine, Gerstein shares her experience as a yoga teacher and student emphasising the systematic integration of yogic philosophy into daily living. She is a member of the International Association of Yoga Therapists and Yoga Alliance.

Sommaire:
Preface
Acknowledgments
Introduction
Tips From the Front of the Room
Eight Limbs of Raja Yoga

Chapter 1. Beginning Lessons
Beginner's Flow
First Class Facts
Learning Diaphragmatic Breathing
Benefits of Yoga
Softening the Edges
Body Tension
Lengthening the Exhale
Defining Ha and Tha
Setting an Intention

Chapter 2. Breathing Practices
Smiling Breath Vinyasa
Two-to-One Breathing
Three-Part Exhalation
Ujjayi Breath
Nadi Shodhana
Opening the Left Channel

Chapter 3. Asana
Stepping Stone Vinyasa
Feet
Forward Bends
Backbends
Twists
Headstand
Asana and Acceptance
Asana and Peace
Sequencing a Class

Chapter 4. Salutations in Motion
Surya Namaskara - Sun Salutation
Chandra Namaskara - Moon Salutation
Star Salutation
Earth Salutation
Salutation to the Self

Chapter 5. Prana
The Wave Vinyasa
Holding On to Prana
Feeling the Flame
Prana and the Focused Mind
Storing Prana

Chapter 6. Pranayama
What Is Pranayama?
Benefits of Pranayama
Working With Ha and Tha
Boosting the Immune System

Chapter 7. Motivation
Motivation in Motion
Moving Forward
Morning Gratitude Meditation
Energy is Your Identity
Transformation
Reframing

Chapter 8. Yamas
Yamas: Moral Disciplines and Restraints
Yama 1: Ahimsa
Yama 2: Satya
Yama 3: Asteya
Yama 4: Brahmacharya
Yama 5: Aparigraha

Chapter 9. Niyamas
Niyama Flow
Niyama 1: Saucha
Niyama 2: Santosha
Niyama 3: Tapas
Niyama 4: Svadhyaya
Niyama 5: Ishvara Pranidhana

Chapter 10. Emotions
Emotional Effects of Asana
Frustration in the Body
The Empowerment of Change
The Only Constant Is Change
Fear
Letting Go
Clinging to Happiness
Patience

Chapter 11. Mindfulness
Vinyasa for Awakening
Mindfulness: The Core of Practice
Paying Attention
Dharana
Mindfulness of Gratitude
Holiday Gratitude
Mindful Eating

Chapter 12. Chakras
Chakra Flow
Chakra 1: Muladhara
Chakra 2: Svadhisthana
Chakra 3: Manipura
Chakra 4: Anahata
Chakra 5: Visuddha
Chakra 6: Ajna
Chakra 7: Sahasrara
Chakras and the Five Tibetans

Chapter 13. Lessons of the Heart Center
Heart Center Vinyasa
Anjali Mudra: Namaste
Seeds of Love
Expanding the Heart
Reversing Negative Emotion
Self-Love

Chapter 14. Workshops
Spring Cleaning Yoga Detox
The Joy of Backbends
Yoga for Absolute Beginners
Introduction to Meditation
The Transformational Breath

Chapter 15. Yoga for Special Populations
Yoga for Kids
Yoga for Pregnancy
Yoga for Seniors
Yoga for Athletes
Chair Yoga

Chapter 16. Practices for Home and Office
Design a Practice to Support Your Needs
Obstacles to Practice
Keeping Your Home Practice Interesting
8 Minutes to Awesome
10 Minute Revival
20 Minute Force Within
60 Minute Progress Practice
Busting through Anxiety
Bedtime Yoga
Good Morning Bed Yoga
Chair Yoga at Work

Chapter 17. Guided Relaxation
Be a Corpse
Expanding the Light
Favorite Place
Dark Cloud
Journey Through the Chakras
Silent Chanting

Glossary
Recommended Reading List
Asana Index
About the Author